So many people suffer from digestive problems. They may have been put on super restrictive diets that were hard to follow. Like most people, I have experienced different gut issues. Today I want to share some ideas of foods you can eat to help you build up the healthy gut bacteria and reduce the overabundance of bad gut bacteria that sets a person up for trouble.
Prebiotics and probiotics contain the healthy bacteria that help your intestinal tract remain clean and keep your immune system functioning better. You can go into a whole lot of detail with nutrition science on this topic, but I want to keep it simple and offer ideas of foods you can choose to eat daily to help your gut get healthier. Remember, it’s always advisable to eat a variety of foods and colors of fruits and vegetables.
The goal is to first heal the lining and then to repopulate the intestines with beneficial bacteria. A great food to heal the lining is collagen-rich bone broth. You can make your own at home or buy it pre-made, or even get it as a protein powder you can easily mix into a smoothie. If I buy broth in the store, I look for the low sodium packages. Then you can add in foods that are high in fiber, like cruciferous vegetables, which are very helpful. I try to eat a serving of broccoli, cauliflower, or cabbage several times a week. Along with that, it’s good to add fermented foods to feed the healthy bacteria in your gut.
So, here’s a quick list of things to remember. Eat more plant based meals (I’m not pushing vegetarianism but it’s helpful not to eat meat 3x per day), choose clean whole foods in season, minimize sugars in your diet, along with refined, processed and hydrogenated oils. Include fiber and high quality proteins and fats. Many people would feel better in their gut if they ate gluten-free. Many also have problems with dairy.
Fermented foods are a great addition to your daily diet to help keep your gut operating smoothly. I try to get at least one serving a day of a fermented food. Always look for the low sugar options within fermented foods, like the plain version of Greek yogurt or kefir. I mix those into smoothies. I often drink a glass of lower sugar kombucha at lunchtime, along with my salad, that may have 1/4 cup of raw Bubbies-brand sauerkraut or their pickles. It can be easy to incorporate these into your daily diet.
Let me know if you have any questions on this topic. I encourage you to try adding in fermented foods in your daily diet and see how it makes you feel.
Have a great, happy, healthy and intentional day!
*** Be Still and Know ***
