Z. Johnson
Let’s talk about gut health. How many times have we heard about the importance of keeping our digestive system healthy? I guess numerous times. As a nutritionist, I’ve seen many people putting too much stress on other health concerns like losing weight, burning fat and getting more muscle tone, which is not bad. However, did you know that keeping your gut healthy can also help you achieve these goals? That’s right! The answer to that is simple, because of our gut, our body gets the nutrients we need, plus, a good metabolism starts in the gut, right! Digestive system reviews. Well, now I will guide you through the best foods to eat for gut health.
Why a healthy gut and how does it work?
Your gut is where most of the body metabolism functions start. Through your digestive system, you receive the nutrients for your body and it’s also a self defense mechanism for diseases. Through your gut, you also get rid of toxins and is the way towards regular excretion. The digestive system is actually one of the most important systems for your body. The human digestive system measures the size of a tennis court, when stretched, so can you imagine how vital it is for your own wellbeing?
Digestion and absorption
Your gut is the system that helps you get all the main nutrients that your body needs to work properly. You receive all the vitamins, minerals, carbs are broken down into sugars and fats are also processed. When it comes to fat burn, here is where the digestion function comes into play. Apart from that, your gut absorbs those important nutrients for your cells.
Defense
Our gut is also responsible for defending our body from harmful materials and bacteria. This happens due to some “friendly” bacteria (called flora), that live naturally in our gut. They play an important role in helping our body get rid of any toxic substances that can affect our immune system. There are some of these good bacteria that naturally grow there, and others develop through regularly eating some foods (probiotics).
Cleanse
The gut also does work on cleansing our body. Especially when we eat certain foods, source of fiber, our gut will help us keep the blood cholesterol levels low and regulate blood sugar. Fiber in your gut is like a little broom, it helps to absorb less harmful substances and bad cholesterol, less amount of sugar, while keeping a good level of gut movement. It also helps to form good feces. Let’s take a look at what would be those best foods to eat for gut health, there are many.
Best foods to eat for gut health: What are the top choices?
You need to eat foods that provide you with good amount of:
- Fiber: As mentioned before, fiber is your best friend when it comes to keeping your gut healthy. There are mainly two types of fiber:
- Soluble fiber: It helps to lower blood sugar levels and, triglycerides and bad cholesterol (LDL)
- Insoluble fiber: This type of fiber is what cleanses your digestive system, and helps to form your feces easily.
- Good bacteria:These are found in probiotics and prebiotic foods. Commonly known as fermented foods, these promote growth of your gut flora, and some foods even contain some types of healthy bacteria.
A good intake of these source foods will help to reduce digestive disorders, such as bloating, constipation and colitis. There are other severe diseases, such as gastritis, reflux, Crohn’s disease, diverticulitis, and even certain types of cancer that you can avoid. Just by eating healthier and choosing a more variety of foods, your gut will thank you. Most of the foods that I will highlight are plant based.
Best foods to eat for gut health
Greens:
These are one of the best foods to eat for gut health. Among the list, leafy greens and vegetables are packed with tons of vitamins, minerals, antioxidants as well as good fiber. These provide both soluble fiber and insoluble fiber. In this list, you can find spinach, broccoli, kale, asparagus, mustard leafs, and many other green veggies.
Starchy vegetables:
Vegetables such as carrots, sweet potato, pumpkin and green peas are also sources of fiber. Carrots are high in soluble fiber. By eating these regularly, you will have not only good vision and higher immune system, but also good fiber to keep your blood circulation healthy.
Fruits:
There are varieties of fruits that provide tons of nutrients. Fruits are high in fiber, both soluble and insoluble. Good sources of fiber in this list are apples, papaya, strawberries, plums, kiwi, blueberries, cranberries, guava, raspberries, and others.
You can also take advantage of superblends or superfood smoothies. These foods are packed with so much nutrition value and benefits, that you won’t want to miss including these in your healthy eating regimen. I tried Splendid Spoon superblends, and I love that they have superfoods, are fully plant-based and help boost your metabolism. You can easily have them for a quick meal replacement, post-workout smoothie, or simply as a complete snack. These smoothies are perfect for busy people, who are always on-the-go. Splendid spoon offers many flavors and bundles, plus deliver right to your door. Get 15% off here.
Cereals:
Whole grains are also a great source of the best foods to eat for gut health. Make sure you get the top whole grains, the less processed, the better. Foods in this list include oatmeal, quinoa, whole wheat, etc.
Beans, lentils and other legumes:
These types of grains are as well the best foods to eat for gut health. The foods that you eat from this group are rich in fiber, that helps you get rid of excess harmful fat, aids in good bowel movement, and reduces risk of digestive diseases.
Probiotic foods:
Probiotics are fermented foods that help your gut develop a healthy bacteria (flora). The good flora aids in proper bowel movement, protects your body as a self-defense mechanism against diseases and better digestion. Scientists also found that probiotics also promote burning fat and improving your metabolism. In my previous article about probiotics, you will find the best sources.
Adding vitamin supplements to your healthy eating regimen will ensure you’re getting all the essential nutrients for your body and that your metabolism is in check. I am currently taking Whole Food Women’s Multivitamin, from the Vitamin Shoppe. This is one of my favorite natural metabolism and immune system boosters. You can get Whole Food Women’s Multivitamin at 10% discount here.
Seeds:
These are also among the best foods to eat for gut health due to their high amount of fiber. Just as the previous foods, seeds like flax seeds, chia seeds, not only give you tons of fiber, but also omega-3 and quality plant-based protein.
Garlic and gum arabic
According to a recent study, researchers found that eating garlic and gum arabic (derived from the acacia tree) can help to develop healthy bacteria in the gut. These foods are considered prebiotic foods. Therefore, you can add more garlic to your foods and spice combos! All towards a better tasting meal and happy gut.
Apart from the best foods to eat for gut health… Don’t forget about water and exercise
Even though these are not foods, it is important to keep them in mind as part of your daily healthy gut habits. You need to consume at least 2L of water per day (always take a bottle or gallon of water with you). As well, staying active stimulates a regular bowel movement, so you won’t suffer from digestive issues like bloating or constipation.
Follow this guide for better results on your gut health! As you noticed, these are inexpensive foods that you can find all over and should be part of your daily healthy eating regimen. Don’t hesitate in including a combination of different high fiber foods in all of your meals. Do you enjoy having some seeds in smoothies or in your soups? Why not add them to your desserts? There you have varieties and healthy recommendations to start including more fiber in your diet! How’s your gut health right now? Leave a comment below and share.
Disclaimer: This post includes affiliate links, and I will earn a commission if you purchase through these links. Please note that I’ve linked to these products purely because I recommend them and they are from companies I trust. There is no additional cost to you.
