FOODS FOR THE GUT

“Listen to your gut”- a common saying typically used to advise someone to listen to what feels right, their intuition, signs/signals…etc.

When it comes to the foods we eat, “listening to our gut” is also important, as the health of our gut is connected to how we feel overall.

The gut affects the brain, which is where the term “gut-brain connection” originated from. The healthier the gut, the clearer our thinking will be, improving concentration, productivity and clarity. Additionally, optimizing the gut leads to more sustained energy levels, weight maintenance and detoxification.

Use the tips below to get an instant gut-health boost.

1.  UP THE FIBER-

 Fiber is important for gut health, as it promotes regular digestion. Fiber is often underappreciated and undervalued when it comes to the impact that it can have on overall health. Fiber is known to help regulate bowel function, normalize blood sugar levels, lower cholesterol and more. Most likely if you are eating a whole-foods diet varied in vegetables, fruits, grains, legumes, etc., you are getting enough fiber.

However, most of us do not meet the recommended daily amount for fiber. If you are looking for some easy, fibrous additions try:

·     Whole grains over white/refined grains (think- brown rice over white rice or whole-wheat bread over white bread).

·     Cruciferous veggies (think- broccoli, cauliflower and brussel sprouts).

·     Beans- (all are great, pick your favorite)!

·     Fruits (think- apples, pears, and berries).

 2.  PROBIOTICS-

The gut environment is made up of good bacteria and not-so-good bacteria. The goal is to feed the good bacteria so that is flourishes and to starve off the not-so-good bacteria.

One way to feed the good bacteria is through probiotics. While many people think of supplements when they hear ‘probiotics’, it is actually most beneficial to get probiotics through food. This is because a supplemental probiotic will act as a visitor to the gut and will come and go over the course of supplementation. In order to build lasting, beneficial gut bacteria, we need to force the gut to make its own by eating it through food.

Probiotics can be found in fermented foods like kimchi, sauerkraut and kombucha, as well as in yogurt, tempeh and miso. Out of these sources, people are often most familiar with yogurt; however, try experimenting with the other sources for variety. Who knows- sauerkraut could be the perfect, gut-friendly topping to your Memorial Day burger?

3.   KEEP IT NATURAL-

 The less artificial and processed, the better. Artificial sweeteners, added sugars and processed foods can be inflammatory to the gut and tend to feed the not-so-good bacteria. Artificial sweeteners like sucralose and aspartame are found in many lower calorie items to add sweetness and the less-beneficial bacteria that leads to bloating and inflammation thrives off of these additives. Too much added sugar and processed foods will also feed the not-so-good bacteria so the more natural, the better.

One easy way to determine how processed something is, is to look at the ingredient list. The less ingredients and words that you can’t pronounce, the better!

Overall, the gut is essential for optimizing wellbeing. Try to incorporate some gut-friendly foods into your weekly routine and see how you feel.