5 Gut-Friendly Processed Foods

WebMD

2 days ago

There's a lot of hype about the perils of processed foods, and it's easy to get confused about whether to eat them. You may be surprised to learn that some processed products are actually good for your gut.
What Is Processed Food?
Processed food is a broad term that describes food that's been changed in any way from its original form. Processed food can be as basic as plain frozen fruit or chopped bagged salad greens. It can also refer to fast food french fries, sugary soda, and candy, which fall into the ultraprocessed or most-processed category.
A steady diet of processed foods can be high in fat, sugar, and sodium, and low in fiber, which is not good for gut health. However, certain processed foods are better than others. The system used to classify processed foods, called NOVA, doesn't consider nutritional value, which may lead you to believe that food should be avoided just because it's processed. That's not entirely accurate.
Some people with intestinal conditions may be sensitive to additives, including emulsifiers, used in processed products. Recent research suggests that removing emulsifiers from the diet reduces inflammation and symptoms in people with Crohn's disease. However, most people tolerate food additives and don't need to avoid them to preserve gut function. Everyone is different, and if a food bothers you, then you should avoid it.
Processed Foods and Gut Health
There's no need to cut out processed foods entirely, despite all the negative talk about them. In fact, some processed foods may benefit gut health by increasing the variety in your diet. Here are some convenient processed foods to include in your balanced, gut-healthy eating plan.
Canned beans and lentils. Beans and lentils are packed with fiber to help you feel fuller, as well as vitamins, minerals, and protein. Beans and lentils (dried, canned, or pouched) also supply phytonutrients, which are only found in plant foods. Fiber and phytonutrients feed the beneficial bacteria that live in your gut and produce compounds that support gut health and the rest of your body. I add canned beans to salads, soups, and stews, and use lentils in cold and warm side dishes and lentil soup. If you're concerned about sodium, buy lower-sodium canned varieties. You can also rinse canned beans to reduce sodium content by about 40%.
Whole-grain bread. Packaged whole-grain bread is considered an ultraprocessed food, but it's a staple of my diet. Whole-grain bread is a great way to satisfy the suggested minimum of three servings of whole-grain foods daily for adults. Whole-grain bread also provides protein, fiber, and phytonutrients.
White rice. White rice is often criticized for being highly processed, but it has a secret that benefits gut health: When you cool it after cooking and then reheat it, it has a much higher resistant starch content. Resistant starch is a type of soluble fiber that serves as food for good gut bacteria. Pro tip: Make a batch of white rice at the beginning of the week and reheat for meals.
Tofu processed with calcium sulfate. Plain tofu is not considered a processed food, but tofu made with calcium sulfate is classified as ultraprocessed. That doesn't bother me at all. I prefer tofu with calcium sulfate because it's higher in calcium, which is good for your bones. Any kind of tofu provides protein, vitamins, minerals, and phytonutrients. I use tofu in salads, grain bowls, and stir-fries.