In this article, read on to learn more about the foods that you should include more of in your diet for a healthy gut.
Healthy Gut – What Does that Mean?
We hear all the time the we need to feed our gut correctly to be healthy, that the gut is the second brain. But what exactly does that mean?
There is so much happening in the gut, so many hormones are produced or thrive because of receptors in the gut.
That’s why you can focus on certain foods for optimal functions of your sleep, your energy levels, your focus, motivation, mood, etc. For example, the serotonin or happy hormone, is produced in the gut. So what you eat will have a direct impact on your happiness.
As a rule of thumb, your body was not designed to digest processed foods that weren’t made in nature. You should avoid those on a regular basis, even if once in a while you indulge within reasons.
The objective is always to have a diet composed mainly of whole foods that will do your body a lot of good. But which foods should you focus on in particular to maintain a healthy gut?
Fibre
Fibre is a form of carbohydrate that comes from plant-based sources or is derived from one, and is then added to food as isolated fibre.
It is not digested by the small intestine, so it passes through to the big intestine. There, it’s going to develop and produce good bacteria that will help soften your stools so it’s easier to let it pass.
Fibre-rich foods include whole grains and vegetables, nuts and seeds, pulses. A variety of these foods is incredibly important. While we’ve been recommended to eat five portions of fruit and vegetables a day, we should actually aim for thirty different types of them per week.
It can sound daunting to think we need to consume that much variety. To make it easier, buy bags of different lettuces, prepare stir fries with leftovers and veggies that are turning sad. Roast chickpeas with vegetables, olive oil and spices.
If you want to look closely at your fibre intake, you should aim for 30g of fibre a day. Check labels, keep track of what you eat, and focus on enjoying your food.
Polyphenols
It’s an odd name for something that’s good for you! Polyphenols are foods that are really colourful like green and dark leafy vegetables, berries, starchy vegetables like sweet potatoes, squash, beetroots.
These foods are high in antioxidants so naturally eliminate free radicals or toxins that your body produces. It also means that they’ll help the healthy bacteria flourish and not be disturbed.
Think olive oil, apple cider vinegar (with the mother at the bottom of the bottle), dark chocolate (with at least 75% cacao). Think also lots of spices for extra flavours and enjoyment.
Fermented Foods
These are like the king and queen of foods for a healthy gut.
Fermented foods develop new bacteria during the fermentation process. These bacteria are good ones and help your gut thrive and repopulate. It can be damaged or abused a bit, by antibiotics for example.
Fermented foods include yoghurt – my favourite is a Greek style coconut yoghurt – kimchi for a spicy kick, miso, sauerkraut, kefir. Sourdough is bread made with a fermented starter so it’s technically good for you, and now we eat it all the time in our house.
And my new favourite drink: Kombucha ! This is a fizzy tea that has been fermented and can easily replace a gin and tonic for example.
What to Avoid
Alcohol is number one. When consumed regularly, at the exception of red wine in moderation, it kills your gut population. Simply try and reduce your intake down to once or twice a week if you’re currently drinking more than that.
Medication and antibiotics, unless they are absolutely necessary of course. But taken long term, certain medication will destroy your gut flora and will need a serious focus on healthy gut foods.
What Else Can you Do to Keep a Healthy Gut?
Your foods are heavily responsible for what happens in your gut; but if they were the only culprit when something goes wrong, it would be too easy.
Other factors come into play like your stress levels, how strict you are with your eating. Are you obsessed with “eating clean”? -, or if you breathe well and enough.
Start by being aware of how you eat, if you feel bloated, if your pee is clear, if your stools are easy to pass. If you think you have gut issues, consult a medical professional – which I’m not. But also start by incorporating more of the foods mentioned above.
You can also supplement with pro- and prebiotics, and this will be the topic of another article. There are too many things to cover when it comes to the gut !
But mostly remember, if you have a healthy gut, you’ll have a happy you.
Please let know in the comments if you have found those useful or if you can think of other foods that would help.
For recipes that are gut friendly, go check out :
Orange & Polenta Cake (made with olive oil) and Dark Chocolate Chips
Cauliflower Tacos with a Cashew Creamy Sauce
