We’ve all experienced these symptoms more than we can count! Bloating, constipation, diarrhea, indigestion, and the general feeling of blah.
That’s a common feeling after eating a large greasy meal. Or indulging in a rich dessert. Or grabbing a bunch of convenience food when you’re running late.
It’s easy to brush off short-term discomforts from these foods, but daily consumption can lead to long-term gut health problems.
Well, what if I told you that food is the answer to achieving a healthier gut! It’s true, but there’s good food and bad food for your gut!
Healthy food is nature’s medicine as it can ease digestive symptoms and prevent certain conditions.
By adding gut-healthy foods to your diet it’s a lot easier and delicious to achieve a healthier gut than you may realize!
Let’s face it – we sometimes feel too busy to go searching for healthy food on the go. So we settle on what’s around us.
The problem is, a lot of those ‘quick’ foods contain high sugar, fats, and cholesterol – with limited nutritional values. This leads to inflammation and unbalanced digestive enzymes.
Your gut health depends on the functioning of trillions of bacteria, fungi, parasites, and viruses that occupy your small and large intestines and the rest of your body.
These organisms make up what’s called your microbiome. The microbiome is a delicate system that plays a crucial role in your digestive system, immune system, and production of serotonin.
The microbiome can be aided or weakened by many factors. One of these factors is the food you eat.
In the following paragraphs, we’ll review foods that can restore healthy gut flora. But first, let’s go over why it’s so important that you make adjustments to your eating habits for your gut.
In a perfect world, we would eat whatever satisfied us. Our body would easily process the food as it passed through our gut, and then absorb the necessary nutrients while eliminating what we didn’t need through our bowel movements.
However, we don’t live in a perfect world, and some foods can make us feel really lousy over time. Which is why many of us should adjust our diet in order to improve our gut health.
The first step is to eliminate or reduce any processed foods, refined sugars and fats as they’re linked with a higher risk of chronic diseases that can shorten your lifespan.
Making a positive change in your diet not only benefits your gut health, it can also help lower your chances of getting any of the chronic diseases mentioned above.
On top of that, eating with your gut in mind will also help lower your blood pressure, and reduce your risk of heart disease and diabetes.
Now that we went over the “why” we should change our eating habits, let’s dig in and go over which foods will help you achieve a much happier and healthier gut!
A food often associated with sausage and hearty meals, sauerkraut is actually healthier than one may think.
Due to the fermentation process and the nutritionally dense values of cabbage, sauerkraut is an awesome food for a healthy gut!
In fact, regular consumption of fermented sauerkraut helps to balance good gut bacteria and is also a beneficial treatment for inflammatory bowel diseases and other conditions.
But be careful– not all sauerkraut is the same. Some sauerkraut found in traditional supermarkets can be loaded with sodium. So make sure to check the label when purchasing.
Spinach, kale, arugula, and chard are a few examples of leafy greens that are great to achieve a healthy gut lifestyle. The variety of their use is endless, too!
Leafy greens can be added to smoothies, soups, salads, and side dishes to satisfy cravings and appetite.
They’re low in calories, high in fiber, and packed with vitamins and minerals – it’s no wonder leafy greens are the superstars of all healthy food!
The benefits of adding leafy greens to your diet are endless too!
Yogurt is great for gut health, but not just any ol’ yogurt! For optimal health benefits, plant-based, dairy-free yogurt is best.
There are many tasty dairy-free yogurt options available that provide a ton of probiotic gut health benefits – without the lactose issues of dairy.
When choosing a dairy-free yogurt, make sure the label contains at least one of these options:
Plant-based yogurt provides delicious and nutritional options for a healthy gut. Be sure the yogurt you choose isn’t loaded with sugar.
Don’t worry, you can always sweeten it up with some fruit!
Yogurt is a fermented food that increases lactobacilli (good probiotic) and decreases Enterobacteriaceae (inflammation-causing bacteria).
In fact, studies show those who consume yogurt regularly have a healthier gut microbiota (gut habitat) than those who do not eat yogurt.
Further studies also suggest that regular consumption of yogurt is beneficial to those with IBS and other digestive disorders.
It’s easy to see how dairy-free yogurt promotes the gut-healthy lifestyle! So make sure to add some to your next grocery list.
Gut health isn’t only about probiotics – a healthy gut microbiome requires prebiotics, too.
While there are many prebiotic foods, the health benefits of garlic make it a star performer due to its high inulin (a type of dietary fiber) and non-digestive carbohydrate properties.
These prebiotic properties promote the growth of good bacteria which helps to prevent intestinal diseases.
Garlic is also beneficial for a healthy gut microbiota (gut habitat) due to its antimicrobial, anti-inflammatory, and cancer prevention properties.
Prebiotic foods, like garlic, also contain short-chain fatty acids, which promote gut-health and decrease inflammation in the colon.
You may now wonder, do I need to eat a bowl full of garlic? No, please don’t! All you need to do is add 1 – 2 cloves of raw garlic into a meal per day. In fact, many healthy recipes include garlic cloves already.
It’s a matter of mindfulness.
Packed with protein, fiber, and polyphenols, moderate consumption of nuts is fantastic for a healthy-gut life.
Fiber is a key player here, and adding a quarter cup of nuts per day is all that’s needed.
This goes to show a gut-healthy diet includes tasty foods, even ones you’ll go “nuts” over!
This is another one that you’ll go “bananas” for! And we mean literally, because bananas are very gut-healthy!
The health benefits of eating bananas really stack up because they provide everything from fiber, to prebiotics, to pectin, to resistant starch- all of which promote a healthy gut!
Not to mention there’s so many different ways to enjoy eating them! They can be used in smoothie recipes, desserts, salads and bread! Or just peel and eat it straight up!
Bonus tip: add a banana to your dairy free yogurt for an extra dose of gut-healthiness!
Lentils are a plant-based source of protein and fiber, and are an easy way to add prebiotics and antioxidants to your daily nutrition.
Lentils also have resistant starch which slows the digestion of carbohydrates and reduces the risk for gastrointestinal disorders.
Meals that contain lentils are also filling which helps to reduce overeating and indigestion.
Roughly three million Americans today have been diagnosed with intestinal disorders, including Crohn’s disease and Ulcerative Colitis.
While factors like family history and environment can play a part in health issues, one’s lifestyle and diet play a big role too!
The key takeaway is to eat healthy fermented foods, as well as foods containing fiber, prebiotics, and probiotics.
Remember, healthy eating doesn’t have to be confusing, complicated, or disgusting. All it takes is some education and mindful planning.
If after reading this you feel like your gut may be playing a role in your current health problems, then it’s time to make an appointment with Dr. Ian Hollaman, aka Dr. Autoimmune!
Dr. Hollaman treats a plethora of conditions including many that we mentioned above. He addresses the root causes of your condition(s) using the most modern forms of healthcare including Functional Medicine, Clinical Nutrition, and Neurofeedback.
After working with Dr. Autoimmune and our team, you will walk away with the knowledge and tips to keep your health on track for years to come.
It’s time to start your journey to better health with the right tools, therapies, and diet changes.
Contact us today to get started! We’re happy to set up a complimentary 15-minute introductory consultation with Dr. Ian Hollaman himself.
Ian really knows A LOT about thyroid problems! His knowledge and confidence convinced me to make the lifestyle changes -including no gluten, no sugar, and more exercise-that are essential to healing hormonal imbalances and to staying well. Several months later, I feel stronger, more energetic, and am happier than I have felt in a long time. Many thanks for all your help!
We’ve set up a comprehensive new patient special that includes everything necessary to determine the root cause of your condition and start you on the journey to getting your life back.
✓ 1-Hour Comprehensive Physical and Neurologic Exam
✓ Advanced Brain Mapping
✓ Complete Blood Panel – Examining Over 80 Unique Markers (Includes lab fees)
✓ Follow Up Session to Review Findings and Develop Customized Care Plan
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