11 Foods to Improve Gut Health

The Greek philosopher and father of medicine, Hippocrates, understood the significance of gut health when he said: “All disease begins in the gut.” But he also emphasized the power of food on health and well-being when he articulated that “Just as food causes chronic disease, it can be the most powerful cure.” 

It’s caught my attention how our society has begun to pay close attention to the role the gut plays on disease, preventive health and overall quality of life. Over the past decade or so, there has been a surge in the role of food on gut health. I suspect this is so because of the alarming state of our health coupled with research initiatives, and new scientific advancements that have brought to light a new understanding of health and healing. 

But are there really foods known to improve gut health? Ample research says this is the case. Curious to know which are those gut health-promoting foods? Follow along as I reveal my list and share a few recipes you’ll want to try at home with your family. 

Why is it important to give my gut the right food? 

The microorganisms residing in your gastrointestinal tract (GIT) play a major role in sustaining your gut health. I was even surprised to learn that between 70-80 percent of our immune system cells live inside our gut. Our gut microbiota evolved over time and each person has a particular mix of microorganisms residing in their gut. We first acquired these from our mothers, during pregnancy and delivery, breastfeeding, and later brought more into our gut from our foods and our environment.

Many factors can contribute to dysbiosis (an imbalanced microbiome) and poor health, but from personal experience, I’m convinced an unhealthy diet can take a toll on the gut and the entire organism. It has been well known for some time that a poor western diet is linked to chronic inflammation, hypertension, metabolic diseases and obesity. When you have a healthy gut microbiota, you enhance your immune system, reduce inflammation and the risk of developing many health problems. 

Eating the right foods for your gut is highly beneficial for your physical and mental well-being. For instance, probiotics may help prevent your intestinal environment from having too much unhealthy bacteria, which has been linked to neurodegenerative and mood disorders, diabetes, and obesity. So, if you want to remain healthy or improve its quality, giving your gut the right foods on a frequent basis is essential. 

What are the best foods to improve my gut health?

The following foods are packed with powerful nutrients, rich in fiber, pre and probiotics and promote healthy bacteria for your gut. I’ve incorporated many of these gut nourishing foods into my diet on a regular basis and have experienced noticeable improvements in my digestive function, energy levels and mental performance. From improved digestion and increased energy to reduced inflammation, enhanced immunity, and better cognitive function, these foods have been proven to improve not only your gut microbiota balance and diversity, but contribute to many other health benefits. Here you have them. 

1. Asparagus
   
   Asparagus is a high-level gut health food with many bioactive compounds. This vegetable has been found to be rich in essential minerals, vitamin B, inflammation-fighting antioxidants, and high amounts of a digestive fiber and probiotics such as inulin, which promotes the growth of healthy bacteria in the gut. Asparagus may also help with chronic constipation. You can enjoy this vegetable in salads or soups. 
   

2. Cruciferous vegetables (Cauliflower, Broccoli, and Brussel Sprouts)
   
   These fiber-rich vegetables are very potent as they contain anti-inflammatory and  antioxidant properties. They are rich in soluble and insoluble fiber, which benefits your gut in more than one way, including feeding the good bacteria and helps you have more regular bowel movements. Because of their low caloric content, they can be good for weight loss. While many people can eat cruciferous vegetables without problem, some people may experience bloating, gassiness, diarrhea and other digestive problems. If you suspect you might be intolerant to some of these fiber-rich vegetables, I’d recommend you get tested. A 5Strands Food Intolerance Tests is a first step in helping you identify which foods are the root cause of your symptoms. 

3. Extra-Virgin Olive Oil
   
   Adding extra-virgin olive oil (EVOO) to your foods can be highly beneficial to your gut because of its antibacterial and prebiotic effects. The benefits go beyond the digestive tract, as it appears that EVOO can also impact brain health, making a case for the gut-brain axis connection. In addition to promoting good gut bacteria and supporting the health of the intestinal environment and gut immunity, EVOO has been found to improve cognitive health, reduce inflammation, and decrease oxidative stress. 

4. Blueberries
   
   Blueberries are a great source of polyphenols, which are natural and powerful compounds that have anti-oxidant and anti-inflammatory effects on the body, supporting gut, immune and brain health. Blueberries are another scientifically-proven gut health promoting food that you can incorporate into your diet to improve your gut microbiome. I came across a meta-analysis report that discussed the effect of dietary blueberries on gut health, suggesting that blueberries improve intestinal morphology, decrease gut permeability, improve gut inflammation, and help with the composition and function of intestinal microorganisms. 
   

5. Garlic
   
   Garlic plays an important role in maintaining a healthy gut microbiome as it promotes nutrient absorption and improves digestive health. As a powerful anti-inflammatory, it has a soothing effect on the gastrointestinal tract and is loaded with manganese, vitamin C and B6, and selenium. Garlic is also known for its Allicin compound, which gives it its unique taste and aroma. This garlic compound has antimicrobial properties that help boost the immune system and helps keep a balanced gut flora. This is a gut health aid I keep in my kitchen often. 
   

6. Kimchi
   
   This fermented gut health food has become more popular in recent times. The fiber and probiotic components in Kimchi are beneficial to your digestive health as they help promote healthy bacteria in your gut. In addition to being a good source of essential nutrients such as vitamin C, B6, and K, Kimchi’s anti-inflammatory and antioxidant compounds help strengthen immunity and reduce inflammation throughout the body. 
   

7. Walnuts
   
   I’ve learned to include walnuts in my regular diet and it has become one of the easiest ways to support my gut health. Walnuts appear to have prebiotic benefits and are known to promote healthy gut bacteria, are rich in fiber, fatty acids, and antioxidants. A study published on Nutrients found that consuming a walnut-enriched diet had a positive impact on the gut environment by promoting butyric acid and good probiotic-producing bacteria. 
   

8. Sauerkraut
   
   Sauerkraut is one of those well-known fermented foods that I’ve learned to enjoy over the years. If you suffer from constipation, you’ll be happy to know that sauerkraut contains live, beneficial bacteria (probiotics) that make it an excellent food to support digestion and improve gut flora. Its nutrients could also help maintain the integrity of intestinal cells by protecting them from inflammation-related damage.  
   

9. Seamoss
   
   Seamoss is a red seaweed and nutrient powerhouse. Packed with 92 essential minerals, this food has been traditionally used in Irish and Caribbean cultures and it boasts skin health, immune system support and gut-healing benefits. This is another food that is rich in prebiotics, fiber and anti-inflammatory properties that make it great for improving digestion, feeding good gut bacteria, and reducing intestinal inflammation. 
   

10. Wild Caught Salmon
    
    One of my favorite gut health foods, salmon is packed with omega-3 fatty acids, B12 and many other nutrients, which are great for gut, heart and brain health. Because of its high-quality protein and healthy fats, salmon is a food that is relatively easy to digest, making it gentle on the stomach. Salmon’s rich omega-3s content helps reduce inflammation and support good bacteria, which can help maintain gut balance and health. 
    

11. Yogurt
    
    Yogurt is a fermented food that is cultured with gut-beneficial bacteria or a good amount of probiotics. This popular food helps fight off infections and supports your gut health by maintaining a healthy balance of the microorganisms in your gut, critical for good digestion and regulating the immune system. 

Gut Health Recipes

Creamy Tahini Dressing 

Ingredients:

    •   1/4 cup tahini

    •   2 Tbsp dijon mustard

    •   2 garlic cloves

    •   1/4 cup filtered water

    •   Juice of 1 lemon

    •   2 Tbsp nutritional yeast

    •   Black pepper and chili flakes (optional)

Directions:

    1.   Combine all dressing ingredients in a high-speed blender and blend on high until smooth.

    2.   Pour over greens. Bon Appétit

Source: Nutrition by Nathalie

Miso Salmon

Ingredients: 

  •   1 cup brown basmati rice (100g)

  •   2 skinless salmon fillets

  •   2 heads of bok choy, quartered lengthways

  •   ½ cup sugar snap peas

  •   ½ cup baby corn

  •   2 stalks of scallions, thinly sliced

Directions:

1. Cook the rice in lightly salted boiling water following instructions. Drain well.

2. For the sauce, whisk together all of the ingredients with ½ cup of water.

3. Heat the grill to high and heat a non-stick, oven-proof frying pan over a medium-high heat. Lightly oil and season the salmon fillets, then cook on one side for 2 minutes until crisp. Turn, remove from the heat, and pour over the miso sauce. Put under the grill for 2-3 minutes or until the salmon is crisp and the sauce reduced and bubbling.

4. Meanwhile, boil the bok choy, sugar snaps and baby corn in a large pan of boiling water until just tender, then drain well.

5. Divide the rice and veggies between two plates, then add the salmon, spooning over any sauce. Sprinkle with scallions to serve.

Source: Olive Magazine

Strawberry-Blueberry-Banana Smoothie

Ingredients:

 •   ½ cup frozen strawberries

 •   ½ cup frozen blueberries

 •   1 small ripe banana (frozen, if desired)

 •  ¾ cup chilled unsweetened cashew milk, plus more if needed

 •  1 tablespoon cashew butter

 •   1 tablespoon hulled hempseeds

Directions: 

1. Combine ½ cup strawberries, ½ cup blueberries, 1 banana, ¾ cup cashew milk, 1 tablespoon cashew butter and 1 tablespoon hemp seeds in a blender. 

2. Process until smooth, adding more cashew milk, if needed, for desired consistency. 

3. Serve immediately and enjoy! 

Source: Eating Well

To Review 

It is becoming better understood that the food we consume plays a key role on our gut health, impacting our physical and mental well-being. You don't need to wait until fatigue, anxiety, sleep or gastrointestinal issues begin to take a toll on you. Being proactive and choosing the right foods for your gut can pay great health dividends in the long run. However, if you’ve been struggling with gut imbalance, inflammation, digestive, and other health problems for some time, you can gradually incorporate many of these proven, gut health foods. In my experience, a patient and empathetic approach to gut and overall health is worth the effort.