Gut health is something every individual should be aware of. Good gut health doesn’t just effect how a person’s tummy feels, rather it helps to balance the entire body, in particular the gut microbiome. Should the gut microbiome be unbalanced it can result in digestive system issues, decreased immune system functionality, joint pain, it can impede hormone production, and more.
Achieving a healthy gut, or a balanced gut microbiome, can be done in several ways but diet plays a huge part. Here’s a look at 15 foods that are worth including in your diet because they benefit your gut.
Blueberries
Classified as a superfood, blueberries pack a mighty punch in terms of nutrition. Eating fresh blueberries or even a blueberry supplement can help to balance your gut, help prevent heart disease, can lower blood pressure, and act as an anti-inflammatory.
Salmon
Fish in general is a healthy option to add to the diet, but salmon carries some specific benefits. It is very high in vitamin D which helps to balance the gut. Other health benefits of salmon include lowering cholesterol levels, reducing blood pressure, and lowering artery inflammation.
Almonds
Nuts in general can be an excellent dietary choice, but almonds in particular feature several health benefits. Eating a small handful a day can have a massive effect on gut microbiota, transforming it into a more healthy and balanced environment. It also provides a source of fibre without any negative effects.
Leafy Greens
Leafy greens such as spinach and kale have long since been heralded as healthy food choices. But it’s more than just the vitamins and minerals they contain, they also have a sugar molecule that provides assistance in balancing the gut.
Oats
One of the healthiest breakfast options for anyone looking to balance their gut microbiome is oats. Oats contain prebiotics which feed good micro-organisms found in the gut. Homemade oats or overnight oats are the healthiest option. The health factor can also be boosted by adding fresh blueberries or strawberries on top.
Chickpeas
Chickpeas are a staple item in cultures such as the Middle East, the Mediterranean, and Africa. They are filled with nutritional components and are relatively cost-effective. They work to prevent toxins from seeping through the walls of the intestine, making the gut barrier stronger.
Strawberries
Strawberries are a versatile fruit that can be enjoyed fresh and whole, in a smoothie, as a topping or mix-in just to name a few. They are an antioxidant that is very high in vitamin C. They also help to boost the immune system. A lesser known fact about strawberries is that they help to limit and decrease inflammation in a person’s gut.
Sourdough Bread
Sourdough features a unique flavour that makes it ideal for sandwiches, a side with soup, or as a snack. This artisan bread can be made at home with a little practice, or purchased in the artisan bread section at the grocer. On top of being flavourful, it is fermented bread which means its home to living micro-organisms that are beneficial for gut balance and health.
Yogurt
Eating yogurt daily is a fabulous way to help maintain a healthy gut. Yogurt is packed full of probiotics, which are live cultures, and it works to balance the gut and ensure it functions optimally. It can also help to keep the digestive track healthy and boost the immune system. It’s important to choose a sugar-free plain yogurt that contains at least some fat in it for the full health benefits to apply.
Kimchi
Fermented vegetables, known as kimchi, are very common in Korean cuisine. It has a sharp distinct flavour, making it popular with many. Some of the health benefits believed to be realized by eating kimchi include a healthier gut, colorectal health improvements, and it can assist the immune system. It contains a large amount of probiotics due to the fermentation.
Sauerkraut
Sauerkraut is simply raw spinach that is fermented. It can be used as a condiment or side dish. It’s also commonly used for alleviating the symptoms related to irritable bowel syndrome (IBS). It’s an excellent choice for gut health.
Olives
People tend to be familiar with the health benefits of olive oil, but plain olives also offer a host of advantages. Olives go through a pickling process, which then makes them a fermented food. Fermented food is known for having live organisms, which work to balance out the gut and ensure healthy levels of good bacteria are maintained. Any type of olive will offer these benefits.
Miso
Japanese cuisine has a number of staple foods and ingredients that pop up in several recipes, and one of those is miso. Miso is simply fermented soy bean paste, and it’s most commonly enjoyed in a soup form. There has been a lot of research done on the many health benefits of miso, one of which is being able to balance the gut. Additionally, miso can help with brain health, maintain healthy levels of vitamins, and help the immune system work efficiently.
Sweet Potatoes
Acting as the sister potato to the typical white potato are sweet potatoes. As the name implies, these have a sweeter taste to them but can be prepared and used in many of the same ways. Sweet potatoes are high in prebiotics which help them to grow “healthy” bacteria in the gut. They are also high in antioxidants, which do a great job of protection against cell damage. Sweet potatoes have less calories and carbs than a white potato, and also contain much higher amounts of vitamin A. They contain the same amount of fibre as a white potato, but a bit less protein and fat.
Peas
Vegetables do the body good in all types of ways, but peas also help to promote better gut health. The gut bacteria’s composition can be altered by peas due to the glycemic levels in them. These health benefits hold true no matter how the peas are prepared – cooked as a side dish, in a recipe, or mushy peas. They can also be eaten raw. For those on a diet, they are very low in calories.
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