Nutrient Dense Foundation Foods:
Broccoli, asparagus, seaweed, barley, chickpeas, and oatmeal are foundation foods that are full of nutrients that help to keep our guts healthy. Incorporate these foods into your diet to help keep your gut healthy.
Use this quick snapshot for a quick view of the best foods to eat for gut health.
Fiber rich foods: Beans, whole grains, whole fruits, and veggies
Fermented foods: pickles, miso paste, kombucha, tempeh, kimchi
Fruit: apples, bananas, blueberries
Nutrient dense foods: broccoli, asparagus, barley, oatmeal, chickpeas, garlic, onions,
Bottom Line: If You Have Leaky Gut Syndrome Change Your Diet And Heal
Dr. Steven Gundry explains that a leaky gut is an allergic-type reaction to certain foods like lectins and gluten, and can cause inflammation and disease long-term, as well as digestive issues. Eliminate certain trigger foods to heal, then add back those that your immune system can handle. Eat healthily, avoid junk and prioritize a plant-based diet for optimal health.
For more expert advice, visit The Beet’sHealth & Nutrition articles.
Tip 4 Eat More Mushrooms
Mushrooms are a great source of polysaccharides, which are long-chain sugars that our gut microbiome biome loves to eat and is healthy for us, Dr. Gundry explains.
“Certain mushrooms have one of the most amazing brain-stimulating mitochondrion-boosting compounds,” he adds. “The more mushrooms you eat, the more nutrients you get. People who eat two cups of mushrooms per week have a 90 percent reduction in dementia, compared to those who don’t eat two cups of mushrooms a week, according to a recent study.
“If we had a drug that promised you a 90 percent reduction in Alzheimer’s, I can tell you everyone would pay for it. But if you could pick up mushrooms at the store for three bucks then why not?”
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Improve Your Overall Health And Prevent Disease
All disease begins in the gut Hippocrates
A healthy gut is fundamental for good health.
If your gastrointestinal system isnt functioning efficiently or there is an imbalance in your microbiome , disease processes an occur.
Learn why gut health is vital to stay healthy, factors that affects gut health and how to heal your gut through diet, lifestyle and herbal medicine.
Enjoy Meals With People You Love
Dinners with family and friends build relationships. They help your kids do better in school, they benefit your relationships with your partner, your colleagues and your friends.Families traditionally ate together, around a table and not a TV, at regular meal times. Its a good tradition. Remember when eating between meals felt wrong? Pollan asks.Sadly studies suggest that the majority of American families eat together less than 1 in 4 meals together, missing out on sharing this valuable time as a family.
14. Pay More, Eat Less.
Food has got cheaper over the last few decades, and weve been spending a smaller percentage of our income on it. Now were eating more and more calories but getting less nutritional value from it and our food wastage is mounting. Americans spend, on average, only 6 percent of their income on food, down from 24 percent in 1947, far less than any other nation.Our farming practices and food industry is focused on quantity and yield at the expense of quality, variety and value. Eat less and waste less but be willing to pay a bit more for foods with more flavour and nutrition.Pay a bit more for that wild salmon, the grass-fed beef, and the organic milk but reduce the amount you consume and the amount that goes to waste.
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Take Fabulous Fish Oil To Digest Food Faster
Fish oil can benefit not only your heart, but your digestive tract as well. To start, add fatty fish like salmon, tuna, and mackerel in your diet, all good foods for digestion.
The amount of fish oil needed for a real benefit is large, and you may require supplements. What doctors and researchers know now is that people with irritable bowel syndrome , one of the most common reasons for visiting a gastroenterologist, may not be consuming enough of the omega-3 fatty acids from fish. An analysis of blood from 91 adults showed that those with IBS had the lowest levels of these healthy fats in their blood, according to research published in the Scandinavian Journal of Gastroenterology.
All The Kraut: Getting Your Fill Of Fermented Foods
Fiber isnt the only all-star that starts with the letter F. Fermented foods can also be a key component of a diet that fuels gut health.
These foods give your gut healthy, living microorganisms to crowd out the unhealthy bacteria, improve absorption of minerals, and support overall health.
Fermentation is a process thats been around for centuries. Our intrepid ancestors fermented foods to preserve them.
Heres how it works in a nutshell: Bacteria or yeast is added to a particular food, and they feed on the natural sugars. These microorganisms create lactic acid or alcohol, which help preserve the food. They also create probiotics and other beneficial compounds.
Amazingly, the fermentation process also adds additional nutrients to foods.
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Natures Bounty Magnesium $17
Magnesium helps increase the amount of water in the intestines, consequently supporting bowel movements. The mineral can typically be obtained from a plant-rich diet. Unfortunately, gasortisential disorders can result in lower magnesium levels, so its not a bad idea to supplant levels with a daily dose.
Food Thats High In Polyphenols
These antioxidants are found in certain plant foods, including berries, purple carrots, spinach, grapes and dark chocolate.
Black rice and dark beans are another good source and its the polyphenols that give black rice and beans their colour.
Selected dried fruit, such as raisins, are also high in polyphenols as the drying process concentrates polyphenol content.
As a large amount of polyphenols are only broken down and absorbed once they reach your large intestine, they help gut bacteria to produce compounds that support immune functioning, brain health, and digestion.
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Foods That Relieve Your Gut Problems Say Dietitians
Gut problems like bloating, IBS, ulcerative colitis, constipation, and other gastrointestinal issues can really put a damper on your day, not to mention your overall health. The good news is that certain foods are better than others at relieving these ailments.
“Diet and specific nutrients play a supportive role in limiting gut symptom exacerbations,” says Danielle Gaffen, MS, RDN.
Gut flora or gut microbiota are the microorganisms including bacteria, archaea, and fungi that live in the digestive tracts of humans and other animals. Gaffen notes that this area of the body has been the focus of increased research over the years as it’s been linked to several gut and health issues.
“Researchers have learned that the microbiome is made up of more than 10 trillion bacteria living in our guts, of both the ‘good’ and ‘bad’ bacteria varieties. What appears really important for health is the ratio of how many ‘good’ to ‘bad’ bacteria exist in our guts,” she adds, noting that disturbances in this balance can undoubtedly contribute to or exacerbate gut problems, increase the risk of autoimmune diseases, and cause other health conditions.
Diet plays an influential role in modulating this ratio of “good” and “bad” bacteria.
Peas Beans And Legumes
Never stop consuming beans for fear of gas. Gas, although assumed bad, is a good sign in reality for gut health.
When you consume beans and legumes such as black beans, chickpeas, peas, lentils, and white beans and it reaches the large intestine , these products still remain undigested. This is where the gut bacteria feed on them. This process is called fermentation. And the by-product? Gas. While it can be annoying, you can feel good because your mistakes are being worked hard.
Gut bacteria need fiber to flourish, so the more fruits and vegetables you eat, the better. Peas are a rich source of both soluble and insoluble fiber, which helps keep your system in balance. Peas are an excellent source of protein, which can help reduce blood sugar and insulin resistance. Fiber and protein in pea also support a healthy gut. It can also help the growth of healthy bacteria in the gut, such as lactobacilli and bifidobacteria. These bacteria produce short-chain fatty acids that help promote gut health.
There are several types of foods known to cause inflammation in the body, which can effectively hamper overall health over time. If you constantly eat foods that irritate the gut and cause inflammation of the digestive tract lining, you can offset the beneficial bacteria that naturally occur in the gut. Here is a list of the biggest culprits for inflammation so you can reduce them and improve gut health.
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Tip 1 Stay Away From Lectins
“Believe it or not, plants don’t want us to eat them, Gundry says. “They were not put on Earth for us to eat them, and they want to live. They want their seeds and babies to live. Their only defense system is compounds like lectins so they try to dissuade an animal or preditor that it’s not a good thing to eat them.
We have a defense mechanism against these plant proteins, including acid in our stomach, our gut microbiome, but as I talk about, our gut microbiome has been decimated by antibiotics that are sprayed on all of our vegetables, and so we’re pretty defenseless against these plant toxins.
In Western society, we’ve set ourselves up to fail, to be sensitive to these plant toxins. For my patients with celiac disease, when we took other lectin-containing foods away from them, their celiac disease dissolves.
Always Leave The Table A Little Hungry
It is not just what you eat but how you eat. The Japanese have a saying eat until you are four-fifths full. Islamic culture has a similar rule, and in Germany they say, Tie off the sack before its full.
Always Leave the Table a Little Hungry means that you should get in the habit of restraint and moderation and not eat too much
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Why Gut Health Matters
A healthy gut digests and absorbs the food you consume so that the body can use all of the nutrients for functioning. The lining of your gut is critical to the proper absorption of these nutrients as well as the efficient excretion of waste and protection from harmful foreign invaders. When this lining becomes permeable or leakyfrom chronic stress, processed foods, alcohol, medications, or an imbalance in your gut microbiomenutrients and predigested materials leak out from the gut into the bloodstream and can trigger an inflammatory response in the body.
This inflammatory response can present as gas and bloating, acid reflux, fatigue, joint pain, irregular bowel movements, insomnia, brain fog, skin issues like eczema, and even anxiety and depression. Poor digestive function and leaky gut have been associated with many modern diseases such as inflammatory bowel disease, obesity, cancer, autoimmune diseases, diabetes, and heart disease.
If youre looking to start making changes today, here are the top gut healing foods to keep in heavy rotation for a strong and healthy intestine:
Opt For Fermented Foods
Dr. Sonnenburg in August showing that fermented foods like yogurt, kimchi, kefir, sauerkraut and kombucha can increase the diversity of bacteria in the gut. His research found that people who ate six servings of fermented foods each day saw these benefits the equivalent of consuming one cup of yogurt, one 16-ounce bottle of kombucha and one cup of kimchi in a day.
Past research has linked high levels of diversity in your gut microbiome to lower rates of obesity, diabetes and other health conditions.
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How To Calm A Gut Flare Up: Example Menu
Use limited spices: sea salt and black pepper only. Oregano and thyme may be OK. NO garlic or onion powder, spice blends, or any spices with heat.
Note that you can adjust this however you like. Some people do meat patties with hard boiled eggs for breakfast and gut healing soup for lunch and dinner. The worse your flare, the more limited ingredients you want. Decreasing vegetables and focusing on meat and broth only may be the best option for some.
Breakfast: Smoothie with bone broth protein and/or collagen protein, banana , additive-free coconut or almond milk, frozen blueberries. 2 hard boiled eggs with sea salt if you need additional protein.
Lunch: Turkey burgers with roasted carrot .
Snack: mug of bone broth with sea salt
Dinner: gut healing soup with shredded chicken, zucchini, spinach, carrot. Add sweet potato if you can have potatoes, or use white rice, which is easy to digest. Jump to Recipe
Breakfast: 2-4 scrambled eggs with sea salt and spinach or chard. Smoothie if needed.
Lunch: leftover gut healing soup
Snack: smoothie or mug of bone broth
Dinner: leftover turkey burgers with roasted carrot and white rice
Breakfast: smoothie with 2 hard boiled eggs
Lunch: gut healing soup
Dinner: bunless beef burger with roasted carrot or carrot puree + sauteed chard and/or white rice
Like What You’ve Read
Excited to try this chicken soup. Thank you for the tips on how to calm a gut flare up. Ive not been diagnosed with anything in particular, but I do have a lot of digestive issues and hormone imbalances..which are very connected Im finding out. I have been doing restorative yoga which really helps me learn to relax, and I try to eat as clean as possible. Im gluten intolerant, like to the point if I touch gluten I get joint pain, nausea, diarrhea, extreme anger, itchy skin, the whole works. I will welcome any tips and advice you have for getting well again. I feel like I can be doing well until all of a sudden Im sick as a dog again and worse each time.
Hi Sam, I know how frustrating that can be! I would recommend stool analysis and working with a skilled practitioner who cam help you connect the dots and heal your gut so you may be able to tolerate more foods. Certain pathogens that may show up on a stool analysis can trigger or worsen GI flares. Check out my coaching page for info on my programs. best wishes.
Love discovering informative content about foods that are good for your gut especially after having issues with my gut. Glad I rendezvoused with it.
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What Are Probiotics And How Do They Improve Gut Health
Kasper explains that “our bodies have many types of bacteriasome that help and some that cause harm.” The good bacteria that keeps our gut microbiome healthy and neutralize the effects of harmful bacteria are known as probiotics. “This balance is important to overall health and specifically to things like proper digestion, immune function and even brain health,” she says.
Probiotics do so much for your gut! Kasper tells us that they’re “responsible for many key functions, such as making vitamins and strengthening the gut wall.” Unfortunately, certain things can diminish the natural probiotics in our bodies. “Probiotics are naturally found in our gut but there are several factors, such as antibiotic use and poor diet that can harm probiotics and cause the bad bacteria to outnumber the good bacteria. When this happens and bad bacteria thrive, your health can be impacted in several ways,” Kasper explains, citing weight maintenance, heart health, and digestive health as just a few of the aspects of our overall health that can be affected. “There is even a potential connection between gut disorders and brain-related conditions, like Alzheimer’s Disease,” she warns.
For this reason, adding some probiotic-rich to your daily diet is a great way to not only stay on track throughout your weight loss journey, but also maintain optimal health all around. Below are some of Kasper’s top picks you can eat on a regular basis:
Why Gut Health Is Important For Your Body And Your Mind
The gut is composed of a whole host of microbes that affect your physiology and keep your body and brain functioning as they should.
As studies tell us, these gut microbes affect the way you store fat, how you balance levels of glucose in your blood, and how you respond to hormones that make you feel hungry or satiated.
The wrong internal mix can set the stage for obesity and other health issues later in life.
Scientists have also found that gut bacteria produce neurotransmitters that regulate your mood including serotonin, dopamine, and GABA.
Researchers have also discovered that a nervous system in your gut communicates with the brain in your head. It also plays a role in certain diseases and in mental health.
In other words, the wellness of both your body and your brain depend on your gut health.
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What Is Leaky Gut Syndrome And What Causes It
A leaky gut is, as it sounds, a weak and porous lining of the intestines that, when it gets inflamed, or aggravated by certain foods, allows nutrients to permeate into the bloodstream and the body, including bacteria, undigested food particles or allergens like gluten that can be toxic when not metabolized properly. These so-called anti-nutrients cause damage when they are not filtered and disposed of in a healthy way.
Dr. Gundry believes that not all plant-based foods are beneficial for everyone, and if you have an autoimmune disease or an adverse reaction to certain foods, instead of turning your back on a plant-based approach, the better course is to steer clear of compounds such as lectins, which may be aggravating. “The way to solve leaky gut is to eliminate what’s aggravating you,” Dr. Gundry says.
“Once we heal that, the immune system can be retrained to forget that it gets bothered by these compounds,” says Dr. Steven Gundry, author and expert on gut health. “That being said, for 22 years, I’ve asked patients to remove troublesome foods from their diets foods that they thought were really good for them. When they remove these foods, we can show them that their leaky gut goes away and their auto-immune disease gets resolved.”
His point: If you know which whole foods to eat and which to avoid, you can enjoy a plant-based diet and feel amazing. It’s actually the key to longevity, weight loss, and consistent health.