Maintaining a balanced and healthy gut is crucial. I repeat, crucial.
You see, your gut isn’t just responsible for digesting food. It plays an essential role in regulating your immune system, balancing mood & nervous system function and overall vitality. At The Gut Project Naturopathy, I very firmly believe optimising gut health forms the foundation for whole body wellness. One of the easiest ways to support a healthy gut (and subsequently, mind & body) is through the food we eat. Keeping in mind, every individuals needs are different, here are five general gut-loving foods that can help restore and maintain optimal gut function.
1. Fermented Foods
Fermented foods like sauerkraut, kimchi, kefir and miso are packed with beneficial bacteria (probiotics), that help to restore balance in the gut microbiome. These probiotics support digestion, improve nutrient absorption, and boost your immune system. Regular consumption of fermented foods helps increase the diversity of gut bacteria. However, as health is not "one size fits all", some people may not be able to tolerate fermented foods as they are high in FODMAPs. If this is you, I highly recommend starting VERY slow. By slow, I mean as tiny as 1/4 of a teaspoon a few times per week and very gradually building up from there!
Tip: When buying fermented foods, choose varieties that are unpasteurised, as pasteurisation can destroy the beneficial bacteria.
2. Bone Broth
Bone broth is a nutrient-dense powerhouse for gut health. It’s rich in gelatin, collagen and amino acids like glutamine, which help repair and strengthen the gut lining. This makes bone broth an excellent choice for those dealing with intestinaly permeability ("leaky gut) or digestive inflammation. It’s soothing to the digestive tract and supports overall gut integrity, promoting healing and reducing inflammation. It is easily accessible as a paste these days, though I prefer to make my own in the slow cooker. Again, this may not be suitable to some as bone broth can be high in histamines: The longer the cook time = the higher the histamines.
How to Enjoy: I personally don't enjoy sipping a cup of bone broth, but I do love to use it as a base for soups and stews.
3. Prebiotic-Rich Foods
Prebiotics are fibres that feed the good bacteria in your gut, allowing them to flourish. Foods rich in prebiotics include garlic, onions, leeks, asparagus and oats. These fibres pass through the digestive tract undigested and feed the bacteria in the colon, ensuring a healthy and diverse microbiome.
Tip: Roast or grill artichokes as a delicious side dish or blend them into a creamy dip to make prebiotic-rich foods a flavourful part of your meals!
4. Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are loaded with fiber, which promotes regular bowel movements and supports a healthy gut. Additionally, they contain compounds that feed beneficial bacteria, such as sulfoquinovose, which can help reduce gut inflammation. Their high antioxidant content also fights oxidative stress in the digestive system, promoting a healthy gut lining.
Quick Idea: Add leafy greens to your morning smoothie or toss them into your favorite stir-fry for an easy, gut-friendly meal.
5. Berries
Berries such as blueberries, raspberries and strawberries are a really good source of antioxidants, fibre and polyphenols which benefit the gut. Polyphenols help to reduce inflammation in the gut and support the growth of good bacteria, while fibre aids in digestion and promotes a healthy gut environment.
Tip: Berries are sprayed heavily with pesticides, so I always buy frozen and organic. It is also a really cost-effective option for the quantity and will void food waste as they last much longer in the freezer. It's also nice to have access year-round.
Final Thoughts...
Taking care of your gut is necessary to achieving overall wellness. Incorporating these foods into your diet can help support digestion, improve gut function and boost your immune health. Remember, a happy gut leads to a happy, healthy you!
If you need personalised guidance on optimising your gut health, I'm here to help. Please feel free to reach out to learn more about how I can support your journey to wellness.
Jess
X
Disclaimer
The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk.
