Did you know that if you take care of your gut health your entire body will thank you? From your skin to your brain? Yes, your gut matters. In fact, a balanced gut microbiome can keep your immune system strong, can assist absorption of nutrients and can enhance toxins elimination. But how do you make sure your gut health is in good shape?
You can load up on gut-soothing foods that will keep your good bacteria alive, repair and strengthen your gut lining or you can take pre and probiotics to create a healthy ecosystem of bacteria, heal gut and aid digestion.
Here are the best foods you can eat if you want your microbiota to have plenty of the good bacteria:
This fermented white cabbage contains a lot of good bacteria but also a high amount of fiber that can keep your digestion working smoothly while combating bloating and indigestion. If possible, eat fresh sauerkraut and not canned.
With high levels of inulin, a fiber that feeds good bacteria like lactobacilli and bifidobacteria, asparagus works just like a prebiotic while having strong antioxidants that fight inflammation all over the body. For maximum effects, try eating it raw in a crudités’ salad.
Pineapple contains bromelain, an enzyme which aids digestion and breaks down protein. This enzyme can also reduce the secretion of some cytokines that damage your gut lining. So if you want to fight inflammation, especially if you have some sinus problems, add pineapple in immune-booting juices or smoothies or eat whole pineapple and enjoy its full benefits.
Raw onions contain prebiotics and quercetin, a powerful antioxidant that fights oxidative stress. So dice some onions in a salad or dressing if you want to support your immune system or also to boost insulin production because onions also contain chromium that does that.
Another great source of natural prebiotics, garlic can fuel the good bacteria in your gut with its high levels of inulin but it also contains tons of nutrients among which Vitamin b-6, Vitamin C, selenium, manganese and allicin. This last compound is created when garlic is crushed or chopped and it’s a powerful disease-fighting substance.
- Bone broth
Known to heal the lining of the gut which in turn is responsible for a healthy immune system, bone broth contains a lot of healing compounds such as collagen, gelatin, glutamine and arginine. These nutrients can reduce intestinal permeability, fight inflammation all over the body and boosts your immunity.
- Apple cider vinegar
Having strong antimicrobial properties, apple cider vinegar can reduce the growth of bad bacteria in your gut and help you eliminate that excess yeast that can mess up with your health. It can also stimulate the digestive juices, increasing this way the acid production in the stomach that helps you break down and digest food. So add more apple cider vinegar to your salads dressing to support your immune system and a heathy microbiome.
The fermentation process makes kimchi not only a tasty food but also an active probiotic culture that can help you balance your gut microbiota. This dish can enhance the body’s cleansing process while providing a large amount of fibers and antioxidants great for the digestive system as well. Integrate this delicious Korean food into your diet and enjoy its full benefits.
Ginger has so many vital nutrients but also great health benefits. Used in tees or in all sorts of dishes, ginger can aid your digestion, eliminate bloating and fight inflammation all over the body. It is a great natural source of Vitamin C, potassium, copper and magnesium and besides its flavorful kick, it can work as a natural remedy for your gut.
- Dandelion greens
Another well know natural detoxifier, dandelion is a gut-shooting food packed with fibers, antioxidants and prebiotics. Its green leaves make the best addition to inflammation-fighting remedies or cleansing formulas. Keep your microbiome balanced and enhance your digestive health, adding more of these flowers into your daily diet.
Don’t forget that a healthy body starts with a healthy gut!