If you’re reading this, you probably already know how important having a healthy gut is to our overall wellness. I’m sure that we have all heard the saying “go with your gut”, and that old adage has more truth to it than we probably ever realized. If you experience stomach and digestion issues, it may be time to be a little more kind to your gut. In this post I will answer some common questions about the best foods to eat to heal your gut. Why gut health is so important, and foods to avoid to keep your gut healthy.
Why Gut Health Is So Important
The gut keeps our bodies and our brains functioning properly, it controls digestion and keeps our immune systems functioning properly.
Each time we eat, we are feeding the bacteria in our guts. Depending on your choice of food, it can either be the good bacteria, or the bad bacteria. Our guts are made up of trillions of bacteria that work each and everyday to break down the foods we consume to pull out the nutrients and get rids of the rest. This is why our gut health is so important, and why the foods we eat determine how healthy or unhealthy our guts are.
How Our Diets Help or Harm Our Guts
Even if you have been a person who does not eat the healthiest for a long period of time, you can turn things around.
Our bodies are amazing in the sense that we are able to create a new microbiota in 24 hours just by changing the foods we ingest. The good gut bacteria thrives when on colorful and nutrient rich, plant- based foods.
How to Heal Your Gut
There are two main components that they are probiotics and prebiotics.
Probiotics are the live bacteria and yeasts that are good for us. They help our digestive systems and they also aid in keeping our guts healthy.
Prebiotics are the foods that help to induce the growth and activity of good bacteria. You can get both probiotics and prebiotics by eating maintaining a healthy diet and eating the right foods.
Probiotics are most commonly found in fermented foods that I will talk about in more detail below. Prebiotics are found vegetables, certain fruits, and whole grains. There are four main groups of food to keep in mind when eating for gut health. Those are fiber, fruits, fermented foods, and foundation foods.
The Benefits of Fiber
Fiber is a prebiotic that keeps our guts healthy by by feeding the good bacteria in our guts. Fiber reduces inflammation in our guts, and can be extremely beneficial for those that struggle with constipation.
Fiber rich foods:
Flaxseed: Flaxseed is fuel for good gut flora, it can help to improve regularity and aid in digestion. Flaxseed works best when it is consumed in ground form. You can incorporate it into your diet by adding it to fruit smoothies or putting in on top of salads.
Beans: Beans are full of fiber, protein, and Vitamin B and they play a big role in regulating the health of our guts.
Polenta: Polenta is super easy to make, and goes with almost any meal. It is very high in fiber making it another great food to eat for gut health.
Fermented Foods:
Fermented foods are great because they fill our digestive systems with healthy microorganisms that help to get rid of the unhealthy bad bacteria.
I used to hate pickles, but after learning of some of the great benefits, I have started to eat them more often. I like them so much now, that I will snack on a couple pickle slices.
When foods are fermented, they create lactic acid that helps to preserve the food. During the fermentation process large amounts of probiotics are produced, and if you remember from above, our bodies need probiotics.
In addition to pickles, here are more fermented foods you can add to your diet.
Tempeh: For those of use that are vegetarian and vegan, tempeh tastes really good as an addition to salads. Over the recent years, more and more restaurants have started to incorporate Tempeh into their menus. You can also find it to cook at home at stores like Whole Foods. If you decide to cook it at home make sure you cook it fully before consuming.
Kombucha: Kombucha is rich in probiotics and in its raw form has been associated with a healthy gut, improved digestive system, fewer yeast infections in women, and lower rates of anxiety and depression.
Miso: I’m sure most of us have enjoyed a nice bowl of miso soup, but did you know that miso is good for you? Miso is a probiotic powerhouse and it can be used in many different things. I like to add it to salad dressings and other soups to give them a tangy taste.
Fruits to eat for a healthy gut:
Apples: Apples are a great fruit that can be found just about anywhere, and they are not super expensive. Green apples have been shown to boost good gut bacteria, and they taste delicious. I love to juice apples and add a bit of carrots and ginger to the mix.
Bananas: I remember when I was a kid, my grandma would always give me a banana when my stomach was upset. I never understood why, but now I understand that is it because bananas work to balance the bacteria in our gut. They are also a good source of potassium and they help to reduce inflammation in our bodies.
Nutrient dense foundation foods:
Broccoli, asparagus, seaweed, barley, chickpeas, and oatmeal are foundation foods that are full of nutrients that help to keep our guts healthy. Incorporate these foods into your diet to help keep your gut healthy.
Use this quick snapshot for a quick view of the best foods to eat for gut health.
Fiber rich foods: Beans, whole grains, whole fruits, and veggies
Fermented foods: pickles, miso paste, kombucha, tempeh, kimchi
Fruit: apples, bananas, blueberries
Nutrient dense foods: broccoli, asparagus, barley, oatmeal, chickpeas, garlic, onions,
What foods to avoid for a healthy gut?
I have talked about what kinds of foods to eat for a healthy gut, but you are probably wonder what foods to avoid. Some of the main culprits are listed below with examples of foods that fall into each category.
Refined sugar: The sugar found in cakes, cookies, and pre packaged desserts
Processed foods: Package meats, jerkies, packaged mac and cheese
Dairy: Milk, cheese, butter
Red Meat: Beef, pork, steak
Remember that everything is about balance. The above list is not by any means meant to say that you cannot ever eat the items on it, but you will want to make sure that you are doing so in moderation. Also, try to incorporate many of the items from the good list to make sure you give your gut and your body the nutrients it needs.
