HOW TO CHOOSE THE BEST DIET FOR A HAPPY HEALTHY GUT
If you’re reading this, you already know that gut health is the foundation for your overall health and wellness. But what’s the best gut health diet?
What are the best gut healing foods? What should you be eating if you want to improve your gut health? What foods should you avoid for a healthy gut diet? You need answers so you can heal your gut, stay regular and achieve your best health.
What’s The Best Gut Health Diet?
1. Change Your Diet – Heal Your Gut
What you eat determines which bacteria thrive in your gut. And research tells us that the good bacteria get stronger when we feed them the right foods.
Did you know that your body can create a new gut microbiota, in just 24 hours – by changing what you eat? (source)
This means that even a lifetime of bad eating is fixable — at least as far as your gut microbes are concerned.
So it’s never too late to start healing your gut. Improving your gut health can help you feel better, lose weight, provide sustained energy and clear up a host of health maladies.
2. The 4 F’s Of Gut Health
So how can you keep your digestive system feeling good and functioning optimally? What are the best foods for gut health?
When it comes to foods that help promote a healthy gut, there are two main categories you’ll want to focus on:
Probiotics: These repopulate your gut with good bacteria.
Prebiotics: These are food for your good gut bacteria. Prebiotics are fibers that we don’t digest ourselves, so they are consumed by the good bacteria in our gut.
Taken together, prebiotic and probiotic foods work together to create a healthier, happier gut. If probiotics vs prebiotics seem confusing, it’s worth the extra reading to figure it out!
The key foods are easy to remember if we break them down into four main groups.
I like to call them the 4 F’s you need to heal your gut:Fermented Foods
#1: Fermented Foods
Fermented foods are all the rage right now – and for good reason!
Fermentation not only creates a wide range of tangy, zingy, spicy foods, but it also results in a natural source of probiotics. These fermented foods provide natural probiotics or good gut bacteria to repopulate your healing gut.
Fiber – Fiber is a natural prebiotic which acts as the food for good bacteria. These fiber based prebiotics are found in certain fruits, vegetables, and whole grains
While fruit is a healthy choice, there are a few fruits that are head and shoulders above the rest when it comes to gut health.
#4: Foundation Foods
These are nutrient-dense foods that are super healthy for your gut. Once you’ve fleshed out your diet with probiotic and prebiotic foods, these foundation foods give you the extra oomph you need to get your gut health back on track.
3. Fermented Foods
Fermented foods supply your digestive system with lots of healthy, living microorganisms to crowd out the accumulated unhealthy bacteria, and support overall health.
Fermentation is a process that’s been around for centuries. Our ancestors discovered long ago, probably by accident, that fermenting foods was a great way to preserve them and make them last longer than just a season.
When foods ferment, they create lactic acid or alcohol, which helps to preserve the food. In the process, fermentation produces large amounts of probiotics, which are a bonus for your gut.
As a super added bonus, the fermentation process also adds additional nutrients to foods.
Fermented foods are trending for a reason. They inoculate your gut with healthy live bacteria and microorganisms that help heal your gut, crowd out the bad bacteria and give a boost to your overall health.
Here are some powerhouse fermented foods that you can easily add to your gut health diet to supercharge your gut health plan:
Sauerkraut: Sauerkraut (or fermented cabbage) is a staple in German cuisine.You can find it in almost any grocery store, but it’s even better to stick with freshly fermented varieties from health food stores to achieve the full nutrient value.It’s easy to find recipes for homemade versions if you are crafty in the kitchen. As a nutrient bonus, sauerkraut is high in B vitamins and can help in the absorption of iron.Pile it on a hot dog, Reuben sandwich, or use it to season just about any grain, legume, scramble, meat, or vegetable dish.
Tempeh: A fermented soy-based food that’s been around for centuries, tempeh is becoming easier to find these days, with more and more restaurants creating with it and more stores stocking it on shelves.Tempeh is great in salads, on sandwiches, or as a tasty bacon alternative. Just make sure you thoroughly cook tempeh before you eat it.You may need to season it with a heavy hand because plain tempeh can be very bland.
Miso: It may surprise you that this traditional Japanese soybean paste is a probiotic powerhouse. I had my first taste of miso in a soup at a Japanese restaurant.Beyond soup, this soybean paste has a whole host of uses in the kitchen. Miso paste can be used to make soup, added to salad dressings, or turned into a healthy mustard or plant-based miso-mayo. Whenever you choose soy-based products, remember to choose organic because most non-organic soy is genetically modified.
Kefir: Kefir is a cultured, fermented beverage that tastes a lot like a thinner yogurt drink. It’s made using starter grains, just as sourdough bread is made from a starter.Kefir is most commonly made with dairy milk, but it can be made with non-dairy alternatives including coconut milk, rice milk, coconut water, and goat’s milk. Because it’s a fermented product, even people who are lactose intolerant can tolerate dairy based kefir.Kefir is another product that you can DIY at home to make your own tasty probiotic. Just make sure you don’t add much sugar to it or you’ll be negating its good effect on your gut bacteria.
Pickles: The humble pickle is another great probiotic food choice. Pickles, whether they are the cucumber variety, or made from other vegetables, are high in antioxidants, good gut bugs, and probiotics. But not all pickled foods are fermented.Stick with fresh varieties that are sold in the refrigerated section to make sure that the good bacteria is alive and that the nutrients stay intact.Try making your own pickles. My grandma was a champion pickle maker and she passed down all her recipes to me. Delicious and satisfying to make yourself.
Yogurt: food could be a naturally hard food which will supply some serious probiotic power if you select the proper types.While most yogurts contain microorganism, make certain you rummage around for a food that has a minimum of one billion live or active colony-forming units (CFUs) on the label. And stand back from the yogurts loaded with sugar, since sugar is unhealthy for your healing gut.
Kimchi: Kimchi could be a spicy Korean various to dish. Kimchi is hard cabbage created with many totally different spices like salt, seasoning, onion, garlic, and ginger.Studies have shown that this hard cabbage Korean staple is made in 2 strains of excellent microorganism related to higher gut health : eubacteria and Bifidobacterium.Kimchi adds a spicy kick to only concerning something.
Tip: several of those hard foods area unit high in salt, therefore have confidence uptake tiny parts of hard foods daily and mistreatment them as a supply of salt, commutation flavoring, soy sauce, or alternative salt sources with preserved vegetables.
Fiber is that the most important ingredient for gut health. sadly, solely three-d of usa citizens get the counseled forty grams of fiber they have every day.
Fiber could be a potent pre-biotic, feeding the nice microorganism your gut has to be healthy.
Fiber is additionally a human within the battle against inflammation, the inflammation of the viscus. in line with a medical study, uptake insoluble fiber-rich foods has been found to scale back the chance of inflammation by a powerful four-hundredth (1).
Here area unit a number of the simplest prebiotic powerhouses to feature to your gut health diet:
Beans: Beans feed smart gut microorganism, that successively revs up your system.They are filled with fiber, protein, folate, and B vitamins, that play a job in regulation a healthy gut and a healthy brain.
Polenta: cornmeal mush, or mush is high in fiber and delicious.Polenta’s insoluble fiber travels on to the colon, wherever it ferments into multiple forms of gut microorganism.
Flaxseed: linseed fuels your smart gut flora, contains soluble fiber and might facilitate improve organic process regularity.You’ve need to eat linseed ground up, or the seeds can tolerate your duct while not being digestible the least bit. Add ground linseed to smoothies or salads.
Keep your linseed within the white goods as a result of once it’s ground, it will go rancid quick.
Jicama: This sweet, crisp veggie is filled with fiber. One cup of raw jicama adds a walloping 6g of fiber to your diet.High in antioxidant, jicama is additionally nice for weight loss and glucose management. Add it to salads, stir-fries or get pleasure from it as a crisp snack.
Jerusalem artichokes: conjointly called sunroot, sunchoke, or earth apple, the national capital artichoke is high in polyose, associate degree insoluble fiber. polyose travels to the colon wherever it ferments into healthy smart microorganism.You can cook national capital artichokes sort of a potato or shred it raw and add it to salads.Beware though: begin tiny with this vegetable as a result of it will cause gas till your gut adjusts.
Most fruits area unit healthy choices, however these 3 area unit powerful additions to your gut health diet.
Apples: Not solely area unit apples obtainable nearly all over, however they're conjointly a wonderful addition to a gut health diet.
They are high in fiber, and a recent study found inexperienced apples boost smart gut microorganism (3)
Stewed apples are found to be smart for your microbiome, and that they may additionally facilitate to heal your gut. associate degree apple daily extremely will keep the doctor away.
Blueberries: Blueberries area unit very little delicious bombs of healthy goodness. a well known superfood, blueberries area unit filled with antioxidants, antihemorrhagic factor compounds, and fiber. If that weren’t enough, studies have shown that blueberries conjointly diversify our gut microorganism (2).
Bananas: Bananas have long been a typical prescription for associate degree dyspepsia. That’s as a result of compounds in bananas work to keep up harmony in your gut microbiome. Bananas may additionally cut back inflammation, because of high levels of metal and Mg.
So slice some on your oatmeal, throw one during a smoothie, or keep them reachable for a noonday snack.
6. Foundation Foods
Now that you’ve got your hard, Fiber and Fruit foods in line, here area unit alternative smart selections to feature to your gut health diet. All of those foods area unit nice foundation foods as a result of they're nutrient dense foods that conjointly support your gut healing diet.
Garlic, onions, scallions
7. outline Of the simplest Foods For Gut Health
Start adding these foods to your daily gut health routine and you’ll air your thanks to a contented, healthy gut in no time.
Fermented Foods Or Probiotics
Fiber-Rich Foods Or Prebiotics
Foundation Foods Or Nutrient Dense Foods
Garlic, onions, scallions
8. transfer Your eight Step Gut Healing Guide
Get the secret to my resource library to transfer your own eight Steps to Heal Your Gut guide.