Gut health is integral for the overall health and well-being of an individual. Therefore, the resurgence of natural healing is centering on gut health to harmoniously heal the body and address specific issues. There are various foods today that are developed or identified specifically for their natural ability to support gut health or treat gastrointestinal distress. There is a growing awareness and interest in incorporating more natural, straightforward solutions to common issues such as chronic bloating, flatulence, erratic bowel habits, pain, failed attempts at rebuilding the gut flora, or even addressing deeper issues such as autoimmune, mental health, or developmental disorders. One aspect of health that develops with a modern diet is gut microbiota. In simple terms, our diet influences the growth and species of our gut population. The two factors that generally dictate species are the macronutrients ingested and the chemicals and toxins developed and stored every day.
At this point in time, many people experience bacterial overgrowth in the large intestine, associated with a diet made primarily of easy-to-digest comfort foods—sugar, gluten, dairy, and alcohol. The result is a microbial imbalance that facilitates, creates, and can worsen certain gut conditions, autoimmune flare-ups, and food sensitivities. So, it’s not just ‘you are what you eat,’ but ‘who is living off of what you don’t digest.’ Learning to manage the type of bacteria in your gut for better overall health has gained a lot of attention over the last few years. For many, it’s driven by the desire to manage frequent digestive complaints, knowing that pharmaceutical applications do not build up the natural production of, or establish a vast array of, diverse species of beneficial bacteria—collectively known as our ‘gut microbiota.’ Managing bacterial overgrowth ‘naturally’ means emphasizing foods that contain prebiotics and probiotics—not only is this manageable, it also maximizes beneficial bacteria that typically support gut health and reduces the growth of some harmful bacteria. It goes without saying there is rising recognition of the role beneficial gut bacteria have in further ensuring optimal functioning of immune systems, weight control, mental health and moods, and even staving off long-term, age-related illnesses like diabetes, heart disease, cancer, and neurodegeneration.
Understanding Gut Health
Gut health refers to the balance and function of your digestive system and the essential bacteria that call it home. Your gut, specifically the gastrointestinal tract, is an unquestionably complex and active system within the body. It is populated by a variety of microbes and is constantly subjected to internal and external inputs. When the approximately 300 to 500 species of microbes that reside within the gut—collectively referred to as the microbiome—are in balance, they exert a variety of favorable health effects on the host. However, when an imbalance or disequilibrium within the microbiome—a scenario known as gut dysbiosis—occurs, it can contribute to various health problems. Diet, lifestyle, environmental exposures, and medications are all common contributors to such microbial imbalances, all of which emphasize the connection between gut and systemic health.
As such, there is growing popularity around adopting dietary habits that can safely and naturally shape gut health, promoting a phenomenally health-focused and preventative lifestyle initiative. Traditionally, the recurring positive impact of a healthy microbiome has been well understood on the integrity of digestion, development and regulation of immunity, and mental health. An imbalanced gut, on the other hand, is often implicated in obesity, type 2 diabetes, and various other autoinflammatory or gastrointestinal diseases. While there is often the presumption of improved gut health via the modification of dietary practices, such discussion is often one-dimensional and focused primarily on the benefits of specific nutrients or food items for the gut. However, the interwoven and integrative nature of the gut microbiome as a whole further suggests that overall dietary intake may be the largest driver of microbial diversity and activity. As such, it is also the dietary pattern that harbors the most significant potential for specializing gut health.
What is Gut Health?
When we refer to the state of “gut health,” we are discussing the overall function and well-being of the digestive system and the facilities that make up this unique organ. This integrates actual digestion, good nutrient absorption, energy delivery, and one constant functioning throughput, which helps to maintain the outside world’s “germ” outside. Through the normal connections within the pathways of our body, the trillions of microorganisms that exist grow well around the gut, often known as the gut microbiome. These residents are incredibly competent in maintaining the reliability of ‘gut integrity,’ and one important example of this is where some are expected to communicate nutrition, such as the breakdown of fibers into short-chain fatty acids comprising weight loss.
Also, our well-being, from head to toe, is closely influenced by our gut. In today’s culture, there is still much studying to do about gut function, and indeed, the concept of “optimal” gut well-being cannot even be agreed upon by scientists. Although a reasonably healthy measure of “normal” gut microorganisms occurs in many individuals, remember that “optimal” health may be unique to every individual based on several factors, including diet, age, drug intervention, and even more minor variables like urban or rural living. Put differently, what’s considered “optimal” in a gut’s local world in your town may not match the next town over. Indeed, gut health is complex and tends to improve and decrease every day due to many factors, including stress, adverse social or physical settings, long-term drug use, and seemingly also a clinical prescription.
Why is Gut Health Important?
Gut health is linked to overall health. Good gut health is important for overall mood, immunity, digestion, and mental health. Chronic diseases such as diabetes, heart disease, and obesity are often linked to poor gut health. The gut is to be seen as the body’s second brain. Several neurotransmitters are formed in the gut, such as approximately 90% of the serotonin, which is primarily responsible for managing mood, learning, and cognitive functions. The body has a hard time maintaining a balance if the diet is not healthy, and this balance is often referred to as body homeostasis. This includes regulation of digestion, physical functions, and mental health. Several external and internal factors can impair this balance, such as illness, medication, physical and psychological stress, and diet.
The human digestive system is home to over 2000 diverse genera and species of microorganisms. These varieties of organisms collectively help optimize digestion of plant matter, produce essential nutrients such as vitamins, support overall immune function, and also provide resistance against pathogens. Protective barrier formation in immunity from the mucosal membrane is very important for general detoxification, protection against food poisoning, management of inflammation, support for pain, and aiding the absorption of nutrients that the body needs. A wide variety of diseases have indicated a link between gut health and symptoms such as anxiety, fatigue, cognitive dysfunction, depression, retardation, insomnia, irritability, memory loss, etc. Therefore, gut health regulation with preventive care through diet is a foundation of good health and disease management.
Key Nutrients for Gut Health
Consuming foods high in certain nutrients supports the health of your gastrointestinal tract, or gut. These nutrients help energy move by its primary source, fiber. This nutrient comes from plant ingredients such as vegetables, fruits, cereals, nuts, seeds, and more. The skin of vegetables and fruits also has loads of micronutrients, vitamins, antioxidants, and prebiotics. We typically get lots of fiber from whole and fresh plant ingredients such as rolled oats, brown rice, quinoa, and more. Gluten-free fiber grains include rice bran, coconut flour, and gram flour.
Probiotics are good bacteria in our microbiota, which is part of the gut. You will see a lot more discussion on probiotics because they support a balanced environment in your gut, helping to keep you healthy and balanced. They’re usually found in fermented products such as tempered milk, yogurt, beer, and kombucha. Probiotic supplements may also be beneficial, but I always recommend consulting your physician before starting any supplement, as they are not always required. Prebiotics are the plant foods that ferment the probiotics and keep them together. In essence, they feed the beneficial bacteria, maintaining a stable ecosystem in the gut. Some top possible prebiotic foods include bananas, asparagus, Brussels sprouts, coconut, oats, dark chocolate, garlic, lentils, barley, Jerusalem artichoke, and onions. Foods high in prebiotics will equilibrate the gut environment and maintain the good bacteria’s presence. Omega-3 fatty acids are powerful anti-inflammatory compounds and must, therefore, be taken in a balanced diet to maintain bowel wellness. Omega-3 fats are present in fatty fish, such as sardines, mackerel, and salmon. Omega-3 fatty acids are also found in chia and flax seeds, walnuts, and flaxseed oil.
Fiber
High-fiber diets promote healthy digestion and can aid in the prevention of many digestive problems. In particular, fiber is broken down by our gut microbes, who use it for fuel. Fiber, just to be clear, is an indigestible carbohydrate. That’s why nothing happens when someone sits down to a big bowl of fiber supplement! Dietary fiber can be divided into two camps: soluble fiber (which dissolves in water to form a gel-like material inside the body) and insoluble fiber (which does not dissolve). Soluble fiber is valuable because it can help regulate one’s blood sugar and lower one’s cholesterol levels. Found naturally in foods like oats, lentils, legumes, and fruits and vegetables, soluble fiber is also present in some marketed supplements. Insoluble fiber, on the other hand, doesn’t gel and can make food move through the GI tract faster and more easily. This form of fiber is found in foods like whole grains, nuts, bran, and seeds. Eating a high-fiber diet can soften and bulk up the stool, making it easier to pass and thus preventing constipation. Plus, a high-fiber diet that contains insoluble fiber can cut the risk of diverticulitis, a condition where small pouches in the colon become infected or inflamed, and its related complications.
Bacteria in the gut are nourished by fiber. As bacteria in the colon ferment fiber, they produce short-chain fatty acids like butyrate, a substance the gut cells use to make energy and stay healthy. Moreover, butyrate has anti-inflammatory properties. So while we’re taking care of our gut bacteria, this helpful substance also assists with mitigating inflammation. A variety of foods, especially those coming from plants, boast fiber. Adults ought to eat 1.5 to 2 cups of fruits per day as well as 2 to 3 cups of vegetables. It is also suggested that, of the grains we eat, half should be whole. Altogether, one should eat at least 25 to 30 grams of fiber daily.
Probiotics
Another key player in gut health is probiotics. This term refers to live microorganisms that, when consumed in adequate amounts, confer a health benefit on the host. There can be several million to tens of billions of existing probiotics within food and supplements. Probiotics are distinct from prebiotics in that they don’t provide nourishment to the gut or promote colonization; instead, they move through the stomach and small intestine to the large intestine, where they temporarily reside before being excreted from the body. There are many strains of living organisms in the probiotic umbrella that exist as isolated species, a collection of a few species, and some as non-strain specific; the majority have both numerical and alphanumeric labels. Collectively, they are believed to enhance the makeup of the gut microbiota and potentially turn certain genes on and off. Specific strains of probiotics target different gut health conditions. Probiotics are known for key digestive functions as they may alleviate symptoms of conditions such as irritable bowel syndrome, diarrhea, and constipation. They have also been known to crowd out pathogenic pro-inflammatory microorganisms, perhaps due to the fact that they produce antimicrobials within the gut as well as decrease the boiling point pH required for gut inflammation to occur. This is beneficial because when pathogenic bacteria are suppressed or diminished, the strain their presence places upon the immune system is lightened and more resources can be put towards fighting other infections. To maintain balance in the gut, it is necessary to eliminate microorganisms that are no longer living and reproducing; sufferers can consume a carefully planned combination of fermented foods as well as probiotic supplements to optimize the microbiota. Probiotics can have some drawbacks such as side effects and adverse events; before taking them, patients should always talk to a healthcare provider.
Best Food Sources: Kefir – a fermented yogurt drink, found plain or flavored with fruit, or in capsule form, sauerkraut, miso soup, banana yogurt, pickles, tempeh, gherkins, soy yogurt, olives with live bacteria, hard cheese. Try to include probiotic-rich foods in every meal to maintain health: have kefir or yogurt with breakfast, miso or gherkins with rice and empanadas for lunch, yogurt or hard cheese with a snack of crackers, and gherkins and olives as a garnish for dinner. Sinus patients are advised to avoid fermented foods. Probiotic supplements can be taken by patients with more serious health conditions.
Prebiotics
Prebiotics are non-digestible food components that encourage the growth and activity of favorable bacteria in the gut, most notably lactobacilli and bifidobacteria. They serve as food or a ‘fuel source’ for probiotics and, as such, enhance overall gut health. Common sources of prebiotics include onions, garlic, bananas, and legumes, which can be included in your daily diet. These foods are relatively easy to include in the diet and are cost-effective to purchase and add to meals and snacks. It is important to strike a balance in the intake of prebiotics and probiotics to ensure healthy gut flora. In order to maintain a beneficial mixture of bacteria in the gut, it is also suggested to consume prebiotic sources or in the form of supplements. If regularly included in the diet, prebiotics can stimulate the growth and activity of beneficial bacteria in the gut and improve digestion as well as overall immune function. Prebiotics have also been suggested to improve calcium and other mineral absorption from the diet, and they have benefits for gut health and associated systems. Some easy ways to include prebiotics in the diet are by adding garlic or onions to a stir-fry, chopping bananas or berries into yogurt or cereal, or tossing chickpeas into a salad or hummus in your favorite wrap. Prebiotics can also be taken in the form of supplements and are often incorporated into a range of green and powders or tonics, which can be added to smoothies and drinks.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that have numerous health benefits, including the ability to lower blood fat levels, reduce the risk of heart disease, and lower systemic inflammation. These fats have been shown to decrease inflammation in digestive conditions and help treat symptoms of irritable bowel syndrome. This result is thought to be related to the capacity of omega-3 fatty acids to balance inflammatory responses in the digestive tract. Balancing inflammation can help relieve symptoms and potentially help the digestive tract heal and remove harmful bacteria or yeast. Fatty fish such as albacore tuna, herring, mackerel, lake trout, salmon, and sardines, as well as flaxseeds and walnuts, are good sources of omega-3 fatty acids. Aim to include 8-16 ounces per week of a variety of seafood in your meal plan to realize these health benefits. A variety of seafood is more likely to be lower in problematic contaminants, including mercury. If you grind flaxseed at home, it is advisable to do so immediately before use to prevent spoilage. Whole flaxseeds store well for a longer period in a cool, dark location. You can include flaxseeds in your diet by adding them to bread, smoothies, and packed lunches. A few walnuts can be thrown into yogurt and smoothies, and more research has emerged supporting the cognitive impacts of eating walnuts for improved mental well-being. A daily serving of walnuts is 1 ounce or 7 halved nuts.
Top Foods for Gut Health
Foods that are rich in probiotic bacteria, prebiotics, or both are beneficial to gut health. Probiotics are beneficial microorganisms that include bacteria and yeast. Your body naturally has these good microorganisms, but you can also get them from food and dietary supplements. Most people use probiotics to prevent gut-related issues, like diarrhea. Prebiotics are indigestible compounds found in food that nourish and promote good bacteria in your gut. In this guide, we will discuss foods such as yogurt and other fermented foods, whole grains, leafy greens, berries, and nuts and seeds that are good for your gut health. Yogurt and Other Fermented Foods: Fermentation is a process in which a substance breaks down into a simpler substance. This is done by microorganisms such as bacteria or by using enzymes or a fermentative process. Eating yogurt can be a great way to get probiotics into your diet. Many commercially available yogurts contain beneficial bacteria. Look for yogurts that include live and active cultures on the label. Also, try to avoid yogurt that contains added sugars, as they can help nourish the bad bacteria in your gut. Other fermented foods include aged cheeses, kimchi, sauerkraut, miso, and tempeh. Whole Grains: Look for bread, pasta, and other grain-based foods that list whole grain as the first ingredient. Also, look for high-fiber foods. This can help you meet the recommended dietary fiber intake, which is 25 grams per day for women and 38 grams per day for men, or at least 14 grams of fiber per 1,000 calories consumed. Leafy Greens: Eat a variety of leafy greens, such as spinach, kale, and Swiss chard. In addition to the fiber content, these vegetables also contain antioxidants, nutrients, and other substances that may improve your overall health. Add baby spinach to your meatloaf, or throw a handful of kale, spinach, or Swiss chard into soups and stir-fries. Berries: Eat a variety of berries, including blueberries, raspberries, strawberries, blackberries, and cranberries. Frozen berries have as many nutrients as fresh berries. Nuts and Seeds: Eat a variety of nuts, including almonds, walnuts, pistachios, peanuts, sunflower seeds, and hazelnuts.
Yogurt and Fermented Foods
Yogurt and some other fermented foods contain probiotics, which are known for their strong benefits on gut health. Eating probiotics introduces your gut to live beneficial bacteria, which in turn supports the overall health of your microbiome. In particular, yogurt has been studied for its potential role in the improvement of intestinal health, including digestion, due to these beneficial bacteria, as well as its probiotics’ ability to support a healthy immune system starting in your gut. When it comes to purchasing yogurt to increase the health of your microbiome, look for products that specify live and active cultures on the packaging. This phrase confirms the presence of probiotics.
Yogurt isn’t the only food you can eat for a good dose of probiotics. Try the following fermented foods to add a variety of probiotics to your diet:
– Kefir – Kimchi – Miso – Sauerkraut Including these in your diet can lead to a diverse overall microbiome, essential for good gut health. In effect, eating some of these goodies, including fermented foods heavy in probiotics, can support the health of your gut. But as always, do so in a reasonable fashion and enjoy a wide variety of gut-friendly foods. Need some serving suggestions? You can add a dollop of yogurt on top of a smoothie or swap in yogurt for other condiments and toppings in various recipes. Use sauerkraut and kimchi to top bowls or incorporate them into dips, dressings, and guacamole!
Whole Grains
Whole grains are integral to our diet as they contain high amounts of fiber among other nutrients. Fiber is a known superstar in promoting good gut health. It acts as a prebiotic that bacteria in your gut use to produce energy, help the colon pump out waste, and promote a healthy balance of gut bacteria. Soluble fiber, in particular, creates a mucus that acts as a kind of fertilizer that feeds the good bacteria and helps them to be more resilient. Moreover, fiber can help slow digestion and, as a result, can help regulate blood sugar levels and keep you feeling fuller for longer. Whole grains also contain fermented and non-fermented fibers, which protect against various diseases. An intake of whole grains reduces the risk of some chronic diseases, such as type 2 diabetes.
Whole grain varieties of familiar pantry items include whole oats, which can be found in oatmeal, whole-grain snacks and breads, brown rice, quinoa, and barley, which can be used as salad bases. Quinoa is more similar to brown rice as a side dish or in salads. Another fiber-filled seed is wild rice. Quinoa can be made into salads or used as a side dish. Barley is a nutritious whole grain that’s also added to soups. Quinoa is higher in fiber compared to brown rice, but what counts is the whole grain version. The basis of whole grains is the most fiber and nutrients a person provides in one meal. It’s a tasty and healthy option. Whole grains are full of essential vitamins, minerals, antioxidants, and other phytochemicals that help us fight disease. When whole grain food is ingested into the body, it gives a sense of fullness and satisfaction. Whole grains have a low glycemic index in nature.
Leafy Greens
The brighter your leafy greens, the higher the concentration of nutrients that your gut needs to accommodate your mind, body, and feelings compared to other foods. Leafy greens are an excellent source of vitamins such as vitamins C, E, and K that are essential for all functions in the body and minerals such as iron, calcium, and potassium that transfer energy, maintain healthy bones, and support the electrical nature of muscle functions. Your intestine can also reliably multiply cellular energy to maintain gut microvilli health, valuable for the intestines’ best absorption of vitamins, thanks to a deep, rich, green-colored veggie. These vegetables are high in fiber, the slow-burning carbs needed for soluble fiber to produce necessary short-chain fats for sustained energy levels. Kale, Swiss chard, spinach, collard greens, mustard greens, arugula, and romaine lettuce are high points of a truly good leafy green blend. Keep in mind that a hearty salad, leafy green smoothie, or stir-fry with fiber-filled and protein-rich vegetables, legumes, seeds, and little beans will help you wean your diet to accommodate leafy greens. Spinach, kale, butter lettuce, and sautéed collard salads in the fall and winter or a tossed arugula with cherry tomatoes and cucumber salad in summer with lemon or lime as a dressing are certainly to be loaded. Ideally, the plants in your veggie garden or on the dining room plate ask for their needs. Leafy greens certainly eat your way! The digestion of green vegetables, and the result for any vegans, is widespread and inextricably linked with a diet of green veggies.
Berries
Berries are considered superfoods and are good for gut health. These tiny fruits are packed with antioxidants and fiber. The fiber in berries feeds the friendly bacteria in your gut that can aid digestion. Consuming these fruits may promote the growth of healthy bacteria, which is good for overall health. You can eat berries fresh or frozen. Here are a few popular types of berries from which to choose.
Blueberries: They are high in fiber, vitamin C, vitamin K, and manganese. Blueberries are good for bone health and lower inflammation. Blueberries may also reduce your risk of heart disease. Strawberries: They have vitamin C and manganese. Eating strawberries can help reduce inflammation and your risk of heart disease. They are also good for blood sugar regulation. Raspberries: They are high in fiber. This fruit also has the antioxidants polyphenols and vitamin C. Eating raspberries can help reduce inflammation and lower your risk of heart disease. Blackberries: Just like their berry friends, blackberries are loaded with fiber and vitamin C. They are also full of antioxidants. Consuming blackberries can lower your risk of developing heart disease.
Eat a variety of colorful berries. Doing so provides blood sugar benefits by diversifying the nutrients you eat. You can add berries to your oatmeal, cereal, or yogurt. They are also great in smoothies or on their own. Enjoy the berries from your local farmers market or found frozen year-round at the grocery store. Just be cautious of added sugar when consuming commercially prepared berries in syrup. Select fresh or frozen berries with only one ingredient.
Nuts and Seeds
Nuts and seeds are a powerhouse of nutrients that will ignite a seed of benefit from your gums down to your bum. They are rich in beneficial fats, fibers, and proteins that can support and feed the friendly bacteria within your gut. Good examples include chia seeds, flaxseeds, walnuts, and almonds. Just a little sprinkle of these can amplify any meal to boost your intake of omega-3s, which are great for inflammation. Protein and fiber, which are found in abundance in nuts and seeds, not only promote feelings of fullness but also aid in the regulation of healthy cholesterol levels. Regularly incorporating nuts and seeds into your diet can exert this effect, but don’t go too nuts, for lack of a better phrase. Nuts and seeds are high in calories when consumed in large quantities, so be sure to stick to a standard serving size. But worry not, as they come in all different sizes, shapes, and flavors. The diverse nutrient profile of nuts and seeds ensures that you’ll always have a wide range of options to choose from. It’s critical to acquire these foods to guarantee their cleanliness. Incorporating nuts and seeds into your balanced diet may help maximize your consumption of beneficial nutrients while keeping your belly comfortable. Just a little bit of either of these two can go a long way in aiding the friendly microbes throughout your gut. Access the benefits of walnuts and almonds by adding them to your morning oatmeal and ground seeds in your smoothie shakes or baking creations.
Incorporating Gut-Healthy Foods into Your Diet
Incorporate a variety of gut-friendly foods into your daily meals and snacks. If you are unfamiliar with these foods, consider the ideas and meal suggestions below to help propel you to a healthier gut. Meal Prep: Have gut-friendly foods on hand by preparing some of these items ahead of time as part of your weekly meal prep session. Prep work might only take a short amount of time but can seriously cut down the time it takes once you actually begin to prepare the ingredients. Combine: Pair gut-friendly foods together to make a balanced meal that contains multiple super gut-boosting foods. Think of it as a fun cooking challenge! Then, experiment with different combinations to keep things interesting. Start slow: Examine your current diet and locate where you might be able to add gut-healthy foods to replace current ones that are less healthy. Begin swapping by including gut-healthy options in their place, or try including prebiotic foods in meals that already exist and that you know you like. If you would like to try shaking things up and including more gut-healthy foods, begin by testing out a few meals or snacks containing them. Cook simple: We have included a few recipes below to give you some ideas of how to incorporate more gut-healthy foods into your diet. These recipes are designed to include lots of gut-healthy foods in all the meals and snacks.
Meal Planning Tips
For some people, the idea of making a meal plan or buying groceries once or twice a week seems impossible and difficult, let alone shopping more often or thinking a day ahead. However, doing so is a very good nutrition habit. It ensures a variety of foods and nutrients, prevents same-old food boredom, and you can ensure all the building blocks of good nutrition are there. Seasonality is also good to remember. Foods in season contain what our local bodies need at the time and come with as little processing or nutrient destruction as possible. Meal planning also allows exposure to new foods and new cooking methods without committing to strange ingredients for a month. You can try a new recipe each week and decide if you’d like it as a regular part of your rotation or prefer sticking to the old ways. This can also keep your taste buds and those of picky little ones interested, related to the hoped-for flavor-diverse diet. Various convenience foods can be good and convenient, but I would not suggest using them as staple foods. Some are excellent staples, but others are lacking in any nutrients, even if they are fortified. Aim for quality of food, from ingredients to process. Keeping up these habits can be hard, but not bolstering them with some good food planning tips can be the downfall of your diet. Only once you have the right dietary habits in place can the fine-tuning of probiotic and gut-healthy foods take place with success.
Simple and Delicious Recipes
Simple and Delicious Recipes for Gut Health
1. Blueberry and Oat Sourdough Pancakes: Combine basic sourdough starter with porridge oats and just enough flour to make a thick batter, and leave to ferment for 24 hours. Next, stir in some blueberries and fry gently in coconut oil. Blueberries are a powerhouse of polyphenols, so good for feeding the beneficial bacteria in your gut, and porridge oats are a top fiber booster.
2. Crispy Chickpea Snacks: Snack on these crispy bites, roasted in tamari or simple sea salt with a crush of pepper, or for a kick, paprika and a sprinkle of nutritional yeast. Chickpeas are a great source of insoluble fiber, the stuff that speeds up digestion. This high-fiber food helps build on the plant-food benefits of your everyday diet, and it’s something everyone can benefit from. This high-fiber intake can help with heart health and cholesterol levels, and more crucially here, it’s gut-friendly because it acts as a prebiotic.
3. Baked Sweet Potato with Hot Turmeric Hummus: A tuberous root, sweet potatoes are a super source of fiber, vitamins, and minerals, and when cold, act as a source of resistant starch. This is a prebiotic source that ‘resists’ quick digestion and instead feeds the bacteria in your gut; it also means that sweet potatoes will be slower to raise your blood sugar. So stuff a hot baked sweet potato with cool, homemade hummus spiced with turmeric. Whizz up chickpeas, tahini, lemon juice, garlic, and turmeric, then season to taste.
4. Spring Leek and Chickpea Salad: Clean and halve some leeks and pan-fry until charred. Add a little cool water and then mix together with rinsed chickpeas and a green salad. Drizzle over some tahini and a little lemon juice, and sprinkle with fresh dill and mint. A great source of fiber, chickpeas are a good-quality, plant-based source of protein and full of vitamins and minerals that the gut loves. Rich in soluble fiber, they feed the probiotics in your gut and can improve digestion. Rich in phosphorus and iron, this legume with vegetables so high in prebiotic fiber is also an excellent digestion and immunity booster. Supermarket chard and spinach are rich in collagen-healing vitamin C. Dress salads with heart-healthy, immune-supporting extra-virgin olive oil, which also naturally nourishes the gut lining and boosts healthy digestion. Choose traditional Greek cold-pressed oil made from small batches.
Given the substantial role that our gut plays throughout our bodies, it is important that we understand how to best manage our gut health. Familiarizing ourselves with essential nutrients and macronutrients is essential in doing so. Once we understand these components, we can begin to incorporate whole foods and other specific gut-friendly foods into our daily diet to provide the nutrients we need for optimal gut health. Small changes to your diet over time are not only doable but also beneficial for maximizing your gut health. Beyond functioning to give us the energy and nutrients we need for our organs and other bodily functions, the food we consume can positively impact our gut health and overall health. In conclusion, our gut health and overall health are affected by the food we consume on a daily basis. Utilizing macronutrients, a variety of foods, and specific gut-friendly foods, we can improve our digestion, energy levels, mood, brain health, immune function, body weight, and whole-body longevity. Eating whole foods is one of the most powerful tools we have to improve our health and maximize our gut health. So, take the first step today and modify or plan your meals. Simple strategies such as meat-skipping meals, switching from pasta to spaghetti squash or zoodles, or using fresh vegetables and whole grains as sides for main dishes can help you incorporate gut-healthy foods into your diet in an easy, manageable way. Remember, the small changes you make now can help to perfect your gut health later.
