These days everyone speaks about the microbiome and how important it is to be properly balanced for a healthy gut. We can look at the microbiome like a garden: in order for vegetables to grow, we need a proper balance of nutrients in the soil, we need to remove damaging weeds and we need to nourish the earth properly. Our microbiome is the same.
Gut health is known to affect all parts of the body, including the brain. There is a mind/gut connection. That is why people who are gluten intolerant may suffer depression or anxiety when they consume gluten. People who eat foods they are allergic to or sensitive to, often have behavior and emotional consequences. Sometimes children are hyperactive or difficult when they consume foods that are not good for them.
It is of utmost important to nurture our microbiome. What foods are good for the microbiome? A large variety of plant based foods are very important for the microbiome. Fiber is also necessary. Protein foods are generally easy to digest, but may not nourish the microbiome that well.
Beans and high fiber foods can cause gas and digestive complaints and some people need to limit those foods. But over time we do tend to build up a tolerance for such foods and it is beneficial to our digestive systems in many ways. But if certain vegetables/beans cause constant gas for you, choose other plant based foods or grains that are easier to digest. The main thing is to eat a variety of foods and not to mix too many types at one meal.
Avoid foods that damage the gut: very sugary foods, highly processed foods, fried foods, bread made from bleached or non organic flours and that are made with yeast (rather than sourdough).
Foods that can help the digestion are fermented foods: miso, healthy pickles, sauerkraut etc.