The phrase "you are what you eat" holds true, especially when it comes to your gut health.
The digestive system plays a crucial role in maintaining overall wellbeing, and a healthy gut is essential for good digestion, effective nutrient absorption, boosted immune function and even weight loss.
Making small changes to the foods you eat can restore your gut to good health. While sugar and processed foods can wreak havoc on the gut microbiome, a healthy diet that includes these 8 foods can restore good gut health:
1. APPLES
Pectin, the soluble fibre in apples, improves insulin resistance, lowers cholesterol, and slows digestion, helping you feel fuller for longer. Pectin is also a prebiotic that promotes the growth of good gut bacteria. This beneficial altering of gut microbiota can help protect you against obesity, type 2 diabetes, and heart disease.
Recipe Recommendation: Apple Pie Porridge
2. BANANAS
This popular tropical fruit has high levels of potassium which reduces bloating and constipation. Bananas also contain two kinds of fibre: pectin, which helps with digestion, and resistant starch, which serves as food for beneficial gut bacteria. Resistant starch is higher in unripe bananas (aka the ones that are slightly more green). However, even if you don’t like green bananas, which can taste a little bitter, you’ll still get great benefits from a nice bright yellow banana.
Recipe Recommendation: Peanut Butter Banana Protein Waffles
3. SALMON
Fatty fish like salmon is a great source of protein and supports good gut health. Salmon is rich in omega-3 fatty acids, which are polyunsaturated fatty acids that can improve cardiovascular health, regulate mood, and help fight inflammation. Digestive disorders, inflammatory bowel disease and food intolerances can all cause inflammation in the gut. Not only can eating more salmon help reduce discomfort, it can improve digestion.
Recipe Recommendation: Maple Bacon Salmon
4. CHICKPEAS
Chickpeas are a versatile legume that’s high in dietary fibre, especially a soluble fibre called raffinose. The good bacteria in your gut breaks this down so your colon can digest it slowly. Studies have found that eating more chickpeas can help make bowel movements easier and more regular. When shopping for chickpeas at the grocery store, skip the canned chickpeas as they have lower levels of prebiotic fibre than dried chickpeas.
Recipe Recommendation: Chickpea "Tuna" Sandwich
5. CABBAGE
This cruciferous vegetable is rich in fibre and phytonutrients, making it a powerhouse for gut health. Its high fibre content aids in digestion by promoting regular bowel movements and preventing constipation. Cabbage also contains glucosinolates, a phytonutrient that is linked to reduced inflammation and protection against certain types of gastrointestinal cancers. The presence of probiotics in fermented cabbage products like sauerkraut and kimchi further enhances its gut health benefits. These probiotics help maintain a healthy balance of bacteria in the gut, supporting overall digestive function and immune system health.
Recipe Recommendation: Low Carb Turkey Salad
6. BLUEBERRIES
Blueberries are renowned for their health benefits, particularly for gut health. Packed with fibre and antioxidants, blueberries support the growth of beneficial bacteria in the gut, thereby promoting a healthy balance of microbiota. The fibre content in blueberries acts as a prebiotic, serving as fuel for the probiotics in your digestive system. Additionally, the antioxidants found in blueberries help reduce inflammation in the gut, which can contribute to conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Regular consumption of blueberries can thus play a significant role in maintaining optimal gut health, supporting digestion, and overall wellbeing.
Recipe Recommendation: Blueberry Avocado Smoothie
7. KALE
This dark leafy green is low in calories and rich in fibre, vitamins and minerals. The fibre both helps with bowel regularity and acts as prebiotics that support the microbiome. Kale also contains compounds such as glucosinolates and sulforaphane, which possess anti-inflammatory properties and can help protect against digestive disorders such as inflammatory bowel disease (IBD). Furthermore, kale is an excellent source of vitamins A, C, and K, as well as antioxidants, which contribute to overall gut health by reducing oxidative stress and inflammation in the digestive tract. Incorporating kale into your diet through salads, smoothies, or stir-fries can help maintain a healthy gut microbiome and support optimal digestive function.
Recipe Recommendation: Kale & Tofu Salad with Peanut Dressing
8. SUNFLOWER SEEDS
These seeds are an excellent source of fibre, which promotes regular bowel movements and helps prevent constipation. Sunflower seeds also contain antioxidants like selenium and vitamin E, which contribute to overall gut health by reducing inflammation and supporting immune function. You can eat the seeds on their own as a snack, or you can add them to the tops of salads, yogurt and porridge to get all of the benefits.
Recipe Recommendation: Detox Salad
THE TAKEAWAYS
Gut healthy foods, including apples, bananas, salmon, chickpeas, cabbage, blueberries, kale, and sunflower seeds, may be the route to a healthier gut and beyond. These foods can play a key role as part of a balanced, nutritious diet. They can also help you manage gut and heart health, improve your immune responses, and manage your blood sugar and fat levels.
At Sculptrition, we know how important nutrition is to living a healthy life. We also know that there is no single approach that works for everyone. With our 1:1 coaching programs, you will get a plan that is personalized to you and will help you make transformational shifts in your nutrition so that your health goals are achieved and maintained in the long-term.
If you're ready to start your transformative health journey, book your free consultation today.
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