10 Delicious Foods That Will Nourish Your Gut Health
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10 Delicious Foods That Will Nourish Your Gut Health
A healthy gut means a healthy body – and we all want to feel better and live a long, healthy life, right? So it makes sense to do everything we can to naturally support our gut health.
One of the biggest influences on gut health is the food that we eat every single day. Every time you eat, you are either nourishing or depleting your gut health. With that in mind, let’s look at 10 foods that will give your gut the support it deserves.
1 - Oats
The humble oat has been a staple grain for generations, and now we’re uncovering its benefits for a healthy gut.
Studies have found that oats increase the production of short-chain fatty acids (a beneficial nutrient) in the gut. Oats can also boost the number of good bacteria and reduce digestive symptoms such as indigestion.
Recipe: Peach Protein Oats
2 - Apples
An apple a day keeps the doctor away – and it could be thanks to the gut health benefits.
Apples contain fibres including pectin that have prebiotic properties. This means that they provide fuel for the good types of bacteria in the gut, which prevents the overgrowth of bad types that can damage the digestive tract.
Recipe: Spiced Apple Quinoa Porridge
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3 - Berries
Berries are bursting with flavour, but they also contain plenty of gut-loving nutrients and compounds.
Studies have found that the antioxidants in berries have a prebiotic effect and reduce gut inflammation. Once you combine this with the prebiotic effects of fibre, it’s clear that berries are a gut health superfood!
Recipe: Blueberry Slice
4 - Yoghurt
When it comes to gut health, yoghurt was the original go-to option.
Consuming yoghurt on a regular basis can reduce levels of harmful bacteria, and it could also increase diversity and levels of good bacteria. The latest research suggests that yoghurt can even help to heal the gut lining.
Keep in mind with yoghurt that you want to avoid the ones packed with added sugars. It’s much better to get a full-fat plain yoghurt and add your own flavours.
Recipe: Quinoa Yoghurt Parfait
5 - Fermented foods
It’s not just yoghurt that is good for your gut – there are plenty of fermented foods that can support digestive health. This covers a wide range of foods, including sauerkraut, kimchi, tempeh, miso and even drinks like kombucha and kefir.
Fermented foods have been found to reduce bacteria associated with chronic disease and inflammation. Many also contain prebiotic fibres that feed good bacteria in the gut.
6 - Beans
Another great budget staple for your gut is beans. Growing up we knew them as ‘the musical fruit’ (you know the rhyme!), which we now know is thanks to the high fibre and antioxidant content.
Different beans can have different effects because they have different nutrients and antioxidants. For example, black beans have been found to reduce inflammation and boost insulin sensitivity. Kidney beans can reduce damage to the gut lining, boost the production of short-chain fatty acids and reduce inflammation. So to reap the most gut-related benefits, it’s best to consume a variety of beans in your diet.
Recipe: High Protein Bean Dip
7 - Cocoa
Could chocolate be good for your gut health? If it’s got a high percentage of cocoa, absolutely!
The antioxidants in cocoa can help to boost levels of beneficial bacteria in the gut while reducing harmful bacteria.
Keep in mind, if you want to reap the prebiotic benefits, it’s best to opt for low-sugar chocolate. Sugar can have the opposite effect on gut health, so chocolate with a high percentage of sugar and a low percentage of cocoa isn’t what you want.
Recipe: Healthier Hot Chocolate
8 - Oily fish
Fatty fish such as salmon, sardines and mackerel could be your new go-to protein for a healthy gut.
The omega-3 fatty acids in fish can support the gut by increasing the diversity of bacteria in the gut, supporting the gut lining and even acting as fuel for healthy bacteria. On top of that, omega-3s are amazing for reducing inflammation in the body, including the digestive tract.
Recipe: Roasted Salmon, Snow Peas and Spinach with Garlic Chilli Oil
9 - Wholegrains
One food group with a lot of research to back it up is wholegrains – think brown rice, quinoa, buckwheat, barley and rye.
Studies show that diets rich in wholegrains can boost the diversity of bacteria, support a healthy immune system and reduce inflammation. This is likely due to the high level of prebiotic fibres found in wholegrains.
Recipe: Tuna fried rice with Egg
10 - Bone broth
Whether you call it bone broth or good old fashioned ‘stock’, this is a great affordable staple for gut health.
The nutrients in bone broth include gelatin, glycine and glutamine, along with a host of minerals. Studies show that these nutrients can support stomach acid production, support the gut lining, and reduce inflammation in the gut.
For bonus benefits, throw in some veg for some fibre and enjoy!
Recipe: Gut Repair Soup
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