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13 Powerful Gut Healing Foods for a Healthy Microbiome

13 Powerful Gut Healing Foods for a Healthy Microbiome

Gut health is a huge topic right now, so you’ve probably heard something about the strong connection between your gut and your overall health. But when it comes to gut healing foods, where do you start?

If you suspect your gut health is less than stellar, here’s a list of foods and supplements that may help you.

In this article, you’ll learn about:

  • What your gut microbiome is and why it might need healing
  • The best gut healing foods for a healthy gut
  • Gut healing supplements for a leaky gut

Gut Bacteria and Why It Matters

You gut, or your digestive system, contains a ton of “good” bacteria known as microbes. These microbes affect so much, including:

  • How our bodies digest and absorb glucose, protein, and fat
  • Feelings of hunger and cravings
  • How we fight off illness
  • Our hormones, mood, and behavior [1]
  • And our overall health and wellness.

Basically, to help your body and brain function as well as they should, you need a healthy gut microbiome. Researchers have even deemed the gut as the “second brain” because of its connection to physical and mental health.

But in our modern environment, gut health can suffer.

When the Gut Needs Help

With the rise of processed foods and inflammatory foods, medications, and stress, many people are suffering from leaky gut syndrome.

When you have a leaky gut, holes have developed in your gut lining. Through these “leaks,” foreign invaders—like food particles and bad bacteria—enter your bloodstream and can cause immune reactions.

In other words, it can cause inflammation in your gut and body, leading to other health issues.

Even if you don’t have leaky gut, you can still have poor gut health if you don’t get enough fiber or nutrient-dense foods in your diet.

An unhealthy gut can also make it difficult to properly digest, absorb, and assimilate food and nutrients.

So, what’s the answer? Restoring the gut with wholesome, nutritious, gut healing foods.

Best Gut Healing Foods to Eat Daily

These foods are full of vitamins and minerals, many are high in fiber, and they’re often recommended by gut health specialists as gut healing foods.

Here are the top 13.

1. Leafy Green Vegetables

We’re lumping all green vegetables into one because they’re nutrient-dense, high in fiber, and great gut healing foods.

Some leafy greens to have include:

  • Broccoli, which was found to improve intestinal health [2]
  • Kale
  • Brussels sprouts
  • Cabbage
  • Spinach
  • Dandelion greens

Get these in your diet as much as possible, any way you like them.

If raw veggies cause digestive upset, try having them steamed, stir-fried, or roasted!

2. Sauerkraut

Fermented foods provide beneficial probiotics—healthy bacteria that supports a healthier gut and digestion.

Sauerkraut is one of the best probiotics foods, plus it’s high in vitamin C, vitamin K, and iron while low in calories.

Just keep in mind that sauerkraut—like many other fermented vegetables—is very high in sodium. So speak with your doctor if you need to reduce your sodium, and always drink plenty of water.

3. Seaweed

Seaweed is a true superfood! It’s good for digestive health and has been shown to help increase good gut bacteria [3].

Seaweed is also rich in B vitamins, iodine, calcium, magnesium, and folate (depending on which types of seaweed you eat). And it’s low in calories, high in fiber, and a good source of healthy fats—all factors that support gut health.

4. Flaxseed

Flaxseeds are a good source of soluble fiber, which boosts digestive health by increasing bulk and may even help reduce blood pressure and cholesterol. They’re also a good plant-based source of omega-3 fatty acids.

Just make sure you consume ground flaxseed so you absorb all the nutrients and benefits.

5. Bone Broth

Bone broth contains collagen and glycine, protein components that promote gut healing.

Collagen is a supportive connective tissue that may help strengthen the lining of the gut to prevent leaky-gut-related inflammation.

You can drink bone broth directly or use it in soups or stir-fries.

6. Tempeh

Tempeh is a fermented soy or bean product. It has been shown to stimulate growth of the good bacteria Bifidobacterium and Lactobacillus.

Tempeh is also a good source of plant-based protein and fiber for the gut.

7. Coconut Milk Kefir or Yogurt

Yogurt and kefir are also fermented foods rich in good probiotics. These foods encourage healthy bacteria growth to help prevent harmful bacteria from accumulating in the gut.

Since dairy products can accerebate gut irritation in many people [4], kefir or yogurt made from coconut milk is best. Just make sure the final product doesn’t contain added sugar.

8. Sweet Potatoes

Sweet potatoes are known as “slow-burning carbs” because they have a lower glycemic index (GI). A low GI number means they’re digested and absorbed more slowly than white or refined carbs, such as sugar or white flour.

Sweet potatoes provide gut-healthy nutrients, such as vitamin A, and carbohydrates for fuel without spiking blood sugar or irritating the gut too much.

9. Avocados

The avocado is a superfood full of dietary fiber, healthy fats, and almost 20 different vitamins, minerals, and phytonutrients. Avocados also contain prebiotics, non-digestible fibers found in plant-based foods that we need for a healthy gut.

10. Grass-fed, Free-Range, and Wild Meats

You don’t have to eat meat to have a healthy gut, but if you do, quality really matters.

Factory-farmed animal products are fed unnatural diets like grains and corn, which are high in omega-6 fatty acids that can promote inflammation. We do need omega-6s in our diets, but most people get way too many.

A high omega-6 to omega-3 diet ratio may contribute to many chronic diseases we see today [5]. That can include poor gut health.

To avoid poor quality meats like this, focus on:

  • Grass-fed meats
  • Free-range poultry
  • Wild-caught fish

These options are rich in omega-3 fatty acids and other nutrients, which promote an anti-inflammatory environment in the body [6].

11. Apples

Soluble fiber is also important when optimizing gut health. Apples are a good source of soluble fiber that helps slow digestion, stabilize blood sugar, and promote fullness longer.

Other good sources of soluble fiber include ground flax seeds, oatmeal, and nuts (although some nuts can make gut issues worse, so listen to your body).

12. Chickpeas

Beans like chickpeas are another good source of prebiotics. For some people, beans can irritate gut issues, while for others they can keep digestion regular. So, pay attention to how your body responds when eating them.

13. Garlic

Speaking of prebiotics again, garlic contains fructans, a type of fiber found in garlic, onions, and other plant foods. Fructans are special because they usually last longer in your GI tract, which makes them good gut healing foods.

Garlic can be easily added to any dish, especially stir-fries, and is a great flavor addition. Chop some up and toss it in!

Keep in mind that heat breaks down fructan fibers, so cook them as little as possible to get the most benefit.

Bonus: Gut Healing Supplements

Besides the above gut healing foods, supplements can be a great part of a gut-healthy regimen. Here are the of the best ones.

Probiotics

Fermented foods are natural probiotics, but you can also take probiotic supplements to increase your intake. Look for probiotic supplements with CFUs in the billions, as they’re more potent.

Glutamine

L-glutamine is an essential amino acid that may promote good gut health:

  • One review looking at animal model and in vitro studies found significant potential benefits of glutamine for the intestines, although it advised the need for more research on supplementation in humans [7].
  • A study on 107 children, with half of them taking glutamine versus a placebo, found those taking l-glutamine had better intestinal barrier function [8].
  • In another study, ulcerative colitis patients taking an l-glutamine food had decreased symptoms and an increase in healthy bacteria after for four weeks [9].

Fish Oil

Omega-3 supplements like fish oil, especially cod liver oil, may help support a healthier gut through their anti-inflammatory potential.

Fish oil also contains vitamin D, which may provide some benefit. Research has shown vitamin D deficiency is common in those with inflammatory bowel syndrome (IBS) [10].

Foods that May Inflame the Gut

When it comes to healing the gut, what you eliminate can be just as important as what you eat. Here are some foods that you might need to avoid for gut healing, as they can be irritating:

  • Sugar
  • Gluten
  • Eggs
  • Dairy
  • Nightshade vegetables

Everyone is different when it comes to food irritants. So you can try eliminating them for 3-4 weeks, then adding them back one at a time to see if you notice adverse reactions.

Overall, the best way to support your gut is by focusing on nutrient-dense, anti-inflammatory gut healing foods, avoiding foods that irritate and cause distress, and paying attention to how your body responds to different foods. Making healthy choices is the best place to start!

Disclaimer: Statements made have not been evaluated by the FDA. Products are not intended to diagnose, treat, cure, or prevent any disease.

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Nov 30th 2023 Nature's Ideal

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