For Black women, who statistically are more likely to die from cardiovascular disease, hypertension, stroke, lupus and cancer, gut health is critical. 

“Gut health uniquely impacts Black women, due to existing health disparities and dietary patterns prevalent within this demographic,” said Lindsay Banks, chiropractor, health coach and founder of Healthy Motives 365. “Disparities, such as limited access to quality healthcare, residing in food deserts and lower-income despite educational attainment, can affect their ability to access preventative resources and healthy foods to maintain optimal gut health.”

The majority of the immune system is located in the gut. Trillions of good and bad bacteria make up the gut microbiome. It has an immense impact on your overall health. Your gut affects your weight and energy, and it supports healthy digestion. You gut boosts immunity and sustains wellness. 

Banks advises Black women reduce the risk of chronic disease by increasing consumption of fiber-rich foods, and fruits and vegetables. She also advises reducing intake of high-fat, processed meats and alcohol, quitting smoking and engaging in regular physical activity.

Since what you eat can establish or throw off the balance of your gut health, food is pivotal. These nine foods and beverages are great to consume for better gut health.

Yogurt

Yogurt is a probiotic made when good bacteria is added to milk. Probiotics are live microorganisms that keep the gut microbiome healthy.

Kombucha

Made from fermented tea, kombucha is a tart, fizzy drink that acts as a probiotic. The lactic acid bacteria in kombucha can help gut health. It reduces the chance of diarrhea, boost your immunity and keep your heart and skin healthy.

Oats

Oats are a soluble fiber that keeps you full, slowly moving through your digestive tract. It helps keep your energy levels stable. Whether you choose to have a bowl of oatmeal or blend it into smoothies, oats not only help you maintain a healthy gut, but also stabilize blood sugar.

Avocado

This superfood is backed with fiber and potassium that promotes digestion. It protects the lining of the colon, speeds up the process of elimination and is less likely to make you feel gassy. 

Bananas

As you add more probiotics to your gut, it’s important to increase your intake of prebiotics, in order for them to flourish and keep making good bacteria. Bananas contain soluble fiber called inulin, a prebiotic that feeds the good bacteria in the gut and helps relieve symptoms of constipation and diarrhea. 

Berries

Berries are the nutritious sweet treat that keeps your gut balanced. They are rich in antioxidants, which helps reduce inflammation in the gut. They also contain polyphenol, which is a plant chemical that good bacteria feeds on. 

Black Beans

One cup of black beans contains 15 grams of fiber. They act as a prebiotic that feeds good bacteria in the digestion process. Although beans make you more flatulent, this is a good indicator for good gut health.

Lentils

Rich in folate, iron and B vitamins, lentils keep you full, increase regular bowel movements and support heart health. They also contain resistant starches that act as a prebiotic to feed the good bacteria in the gut.

Watermelon

Watermelon is 91 percent water. In order to prevent constipation, watermelon helps keep the gut functioning and helps fiber do its job by providing necessary fluids to aid the elimination process.