Here are some practical tips on how you can improve your gut health, which is also important for your overall health and wellness.
Did you know that about 80% of your immune system is located in your digestive tract? Many people would probably be surprised by this fact. Your digestive tract is also the home of a complex community of trillions of microorganisms called the gut microbiome. Not only do these important bacteria and other microbes help you maintain good gut health, they’re also vital in maintaining your overall health and wellness. There are both good and bad microbes and it’s the balance of the two that affects your immune health.
The good news is that we can affect this balance of good and bad in our gut microbiome. Although a person’s individual microbe population stays pretty consistent over time, certain factors like your age, lifestyle, and what you eat can change things. Diet is actually one of the best tools that we have for altering the balance of our microbiome.
Here are some tips on what you can eat to improve your gut biome and keep you healthy:
- Limit the amount of processed foods and sugar in your diet and focus on fiber: Refined foods get absorbed rapidly in the intestine and leave your gut microbes starved, setting you up for leaky gut and inflammation. Instead, focus on eating fresh, nutrient-dense fruits and vegetables and other fiber-rich foods like whole grains and pulses (dry peas, beans, lentils, and chickpeas). These foods will keep your gut bacteria happy because they’re full of fiber and they also boast plenty of antioxidants and essential vitamins and minerals. Plus, fiber keeps everything running smoothly in your intestinal tract.
- Eat more fermented foods: Fermented foods are rich in lactic-acid producing bacteria that help acidify your intestinal tract. This creates an environment that healthy bacteria thrive in, which aids in digestion, tames inflammation and boosts your immune system. Sauerkraut, which is made from cabbage, is a fermented food that you’re probably familiar with but here are a few more examples that you may not be as familiar with. Kimchi is a spicy Korean dish made with fermented cabbage and spices. Miso is a paste used in Japanese cuisine that’s made from fermented soybeans. Kombucha is a fermented drink that’s become very popular recently. It’s a fizzy drink made by mixing probiotic-rich bacteria and yeast with tea and other flavorings.
- Enjoy Greek yogurt and kefir: Greek yogurt and kefir are packed with probiotics. These live active bacterial cultures help aid with digestion, boost your immunity and keep your gut happy by keeping the bad bacteria at bay. These nutritious foods are also rich in important nutrients like protein and calcium. The FDA requires at least two strains of bacteria in all yogurts. Kefir, which is a liquid yogurt with a tangy flavor, is cultured longer than yogurt and can contain as many as 12 strains of good bacteria. Look for the words “live active cultures” on the container and choose varieties without too much added sugar.
- Probiotic supplements: If you’re not getting enough probiotic-rich food naturally, you can opt to take a quality supplement. There are a wide variety of probiotic supplements available so be sure to choose one from a reputable brand.
Here are some of my favorite recipes for a healthier, happier gut:
Blueberry Apple & Walnut Baked Oatmeal
Balsamic Roasted Fig & Yogurt Parfaits
posh atwork says
Thanks for sharing the important tips about health which are really important nowadays. Those are really support for improving our health.
kerellos says
amazing tips for healthy Gut
thanks for sharing this
Medit says
Great tips here! Stay healthy!
Hamza says
The most helpful information
allergicinfo says
Thanks for sharing health-improving tips very interesting information keep it up
Prasanna Kumar says
Love this article so much, great information about health
Joseph Trujillo says
Gut health is so important for many functions in our body. I love your breakdown of the way fiber helps to fuel our body and gut health. In your article, you share some ways to improve gut health which is beneficial to me. Thanks for sharing this article.
John Gatesby says
I have heard a lot about kimchi and saw its photograph quite a few times and always was tempted to get hold of it and eat it. Now I have one more reason and I am going to youtube to find a good and easy to prepare recipe.
Gail says
I always enjoy reading the nutritional information in your blog, your recipes that accompany the information and any recommendations you mention. Thanks so much for the information.
Shelly says
I love Greek yogurt. I make my own at home with no added sugar. I do take a probiotic and would love to try PB8.
Liz says
Such sage advice here Sonali! Gut health is so important for many functions in our body-if only we could shout it from the rooftops! I love your breakdown of the way fiber helps to fuel our body and gut health. I haven't heard of this supplement but will add it the list for client recommendations! Thanks for another great post!
GiGi Eats says
Those Brussels Sprouts look AMAZING! However, I highly doubt they\'d help my gut LOL!!!
Farrah says
Yay! :D! Great post! I have a lot of patients who've been coming in with GI issues and the first thing I tend to ask em' about is generally always about their diet, haha. These recipes all look so good! <3 I feel like I"m gonna have to start with those brussels sprouts though! :]
Kristy from Southern In Law says
These recipes all look like the perfect way to make your gut and your taste buds happy! <3
Sarah says
Gut health is so important and I love all of these recipes as they all have some of my favorite foods! Even more of a reason to eat more of them!
Kelli says
Love that you did a post on gut health! I've become obsessed with reading various research articles and books on the gut microbiome's link to obesity, chronic diseases, and even mental diseases.
Rebecca says
Such an important topic! thanks for sharing! and those balsamic parfaits. omg-thanks for sharing that too!