You’ve heard it said “You are what you eat.” But the way I see it, we are more what our gut microbiome eats—that includes all the trillions of bacteria and yeast in our alimentary canal that affect our system , brain, hormones, and, of course, our digestive health. Every food we eat either feeds gut health or can feed into gut health issues.
After starting one among the primary telehealth functional medicine clinics within the world over a decade ago, I even have spent countless hours consulting patients on their gut health journey. Most of them have come to me after doing all the “right” things but still battling underlying gut issues.
And upon diving into their health case, I see the matter . they are not watching the large picture. With an abundance of foods on the earth , all with their own brilliant designs, we tend to overlook ingredients which will contribute to a thriving gut microbiome.
Without further ado, these are my top five underrated foods which will help improve your gut health:
- Sulfur-rich vegetables
Broccoli, Brussels sprouts, asparagus, and red cabbage all contain sulfur—one of the foremost abundant minerals in your body, liable for important functions including repairing DNA and recycling your main antioxidant, glutathione. This antioxidant helps support oxidant balance throughout the body, including in your gut, which is vital for its integrity and health.
Pro tip: Cooking these vegetables down or having them in soups and stews can help break down a number of the fiber and sugars and make them easier to digest.
Ginger isn’t just a flavorful addition to your meal; it has been used for thousands of years as a tool for soothing the stomach thanks to its calming herbal bioactive properties. In fact, studies have shown ginger’s anti-inflammatory actions within the body after only one month of consistent use. Try adding more ginger to your recipes or slice some fresh ginger root for a post-meal tea!
- Resistant starch
If you haven’t heard of resistant starch, it is a little tool that I often wish to recommend to my patients for his or her gut health. this sort of starch works because it can resist the digestive process and also acts as food for your gut bacteria. Not only can it’s beneficial for your gut, but it also can support metabolic health (e.g., blood glucose levels), and thus overall wellness.
Resistant starch is found in foods like oats, legumes, cooked rice and potatoes, and green bananas. it’s also found in potato starch and hi-maize resistant starch powders that make it easier to feature to smoothies or other recipes for another gut-supporting boost.
If you wish to cook, likelihood is that you already use a good share of garlic. But with its inherent antibacterial and antifungal properties, it’d be time to up the quantity you’re eating! due to this, garlic has been shown to assist keep a healthy balance of bacteria in your gut, helping the beneficial strains dominate and keeping unwelcome microbes from creeping up. Plus, garlic is high in inulin, a kind of prebiotic fiber that fuels good bacteria and allows them to thrive in your gut. Get creative and add garlic to dressings, homemade condiments, and anywhere else you’ll sneak it a touch extra flavor!
- Olive oil
Olive oil is full of heart-healthy polyphenols and fatty acids, which also help to market good bacteria in your gut. Fatty acids and polyphenols aren’t just limited to olive oil; other foods like almonds and flaxseeds are rich in both of those nutrients. an excellent thanks to add more vegetable oil to your diet is to pour it over roasted vegetables, salads, and other meals to feature a touch boost to whatever you’re close to eat.
So next time you’re grocery shopping, make certain to load on these foods. you’ll be surprised by just what proportion your gut health can improve by diversifying your meals with these nutrient-dense foods.