Foods to soothe and restore.
I think we can all agree that this year has been full of tension, unknowns and stress of a different level. One thing we know at Gut Happy is that stress takes a significant toll on our gut microbiome and is one of the biggest culprits when it comes to killing off the good bacteria in your gut. We have blogged about self-care, exercise and mindful living that all help combat the fast pace of life, but what foods help to soothe our gut and help to restore the great gut microbiome.
As Hipprocrates stated “All disease begins in the gut” so let’s look at foods that can help repair, strengthen and soothe your gut.
1. Sauerkraut
Sauerkraut (“sour white cabbage” in German) is fermented cabbage that provides the body with lots of good bacteria. The high fiber content of cabbage combats bloating and indigestion by keeping your digestive system running smoothly.
Gut Happy tip: Look for fresh sauerkraut rather than canned.
2. Asparagus
Asparagus works as a prebiotic. It contains high levels of the indigestible fiber inulin, which feeds healthy bacteria like bifidobacteria and lactobacilli. Asparagus also has high levels of B vitamins and inflammation-fighting antioxidants.
Gut Happy tip: Why not try eating it raw with other crudités and dip for maximum prebiotic effects.
3. Pineapple
Pineapple contains an enzyme called bromelain, which works as a digestive aid, helping to break down protein from large food molecules into smaller peptides.
Studies have suggested that bromelain counters pain and inflammation throughout the body (especially the sinus tissues) and reduces secretion of pro-inflammatory cytokines that can damage the gut lining.
Gut Happy tip: Eating pineapple whole is amazing at this time of year and why not add it to smoothies
4. Onion
Raw onions are a great source of prebiotics and contain quercetin (a strong antioxidant) that fights damaging free radicals in the body. Onions also contain chromium (which boosts insulin production) and vitamin C (which supports a strong immune system).
Gut Happy tip: Dice onions and put them in salads, dressings, and sauces, or slice them to place on salads or veggie burgers.
5. Garlic
Raw garlic is another excellent prebiotic food with high levels of inulin, which fuels the good bacteria in the gut.
Garlic is loaded with tons of nutrients, including manganese, vitamin B6, vitamin C, selenium, and many active compounds, like allicin. Allicin is a powerful disease-fighting substance created after garlic is crushed or chopped
Gut Happy tip: Add raw garlic to guacamole, hummus, sauces, and dressings.
6. Bone broth
Bone broth helps heal the lining of the gut, which in turn supports immune system function and a healthy inflammatory response.
Bone broth contains a variety of minerals and healing compounds such as gelatin, collagen, and the amino acids proline, glutamine, and arginine, which help to seal the gut lining, reduce permeability, fight inflammation, and boost the immune system.
7. Apple cider vinegar
Apple cider vinegar helps us break down and digest food by stimulating digestive juices and increasing stomach acid production.
It also has antiviral and antimicrobial properties, reducing growth of the bacteria we don’t want living in the gastrointestinal (GI) tract, and helping to rid the body of excess yeast.
These important roles support a healthy microbiome and immune system.
Gut Happy tip: Try adding apple cider vinegar to salad dressings or veggies before roasting
8. Kimchi
The fermentation process of vegetables used to make kimchi not only enhances its flavour, but also produces the live and active probiotic cultures that promote gut integrity.
This Korean side dish delivers large amounts of fibre and powerful antioxidants, and it naturally detoxifies the body.
Gut Happy tip: Integrate this delicacy into your next lunch or dinner bowl. Rice plus veggies plus kimchi equals one delicious dinner!
9. Ginger
Ginger helps to calm and relax the stomach, relieve nausea, and alleviate gut ailments. Not only does it provide a natural source of vitamin C, magnesium, potassium, copper, and manganese, ginger also aids in digestion and helps prevent bloating.
Pro tip: Adding peeled ginger to teas and smoothies gives them an extra flavourful kick and the Gut Happy Apple Cider Vinegar has ginger and tumeric making it a gut powerhouse
10. Dandelion greens
Dandelion greens are one of the most detoxifying foods to eat, and they’re chock-full of nutrients, fibre, antioxidants, and prebiotic benefits that can help keep us strong and healthy.
Packed with vitamins A and K, calcium, and iron, these leafy greens are one of my favourite additions to powerful detoxifying, inflammation-fighting green juices.
We all have to start somewhere in our gut health journey and why not start by adding one of these foods to your week. By eating foods that can repair and strengthen your gut lining you are choosing health and wellness and there can be no better choice to make, not to mention these foods are great sources of pre- and probiotics so you have plenty of the good bacteria.
Start the Gut Happy journey with us this week. Just one meal at a time.
The Gut Happy Girls
xxx