With so much emphasis recently on improving your gut health and gut microbiome, it makes sense that you start with what you eat (or don’t eat).
The gut plays a large role not just in your digestive health, but your overall health in general. In fact, there are strong links between your gut and your brain, so if you struggle with fatigue, brain fog, or trouble focusing, it might actually be from your gut.
Below you will find a list of not just the best foods for your gut and digestion, but also the worst foods. This helps you create a healthy, well-balanced diet that makes you feel good, gives you energy, and helps with your brain fog all at the same time.
The Best Foods for Your Gut
Let’s start with the best foods for your gut. These are the foods that often contain higher amounts of nutrients, like fiber, probiotics, prebiotics, protein, and many different vitamins and minerals. Of course, some foods on this list you might still be sensitive to if you have conditions like Crohn’s, IBS, or gastritis, but it is a good place to start.
If you can handle dairy, yogurt is one of the best foods to add to your daily routine. Look for yogurt with live cultures, such as Greek yogurt, as it contains a good amount of probiotics to help your gut microbiome. Just a small serving of yogurt a day is all you really need, and you will get that gut-friendly bacteria along with calcium and protein as an added bonus.
Tip – Get the unsweetened varieties of yogurt, then sweeten it yourself with honey or another type of natural sweetener. It will be less processed and you can avoid unhealthy sugars.
Next up is another type of probiotic in kimchi. If you have never heard of this before, it is a type of fermented vegetable that is popular in Korean cuisine. Many fermented foods will help to balance out of the good and bad bacteria in your stomach and improve your digestive system. Plus, it has many other vitamins and minerals, and a good amount of fiber.
Tip – Kimchi tastes great when served with meat or fish. If you are not a big meat eater, try it with your eggs.
Apple Cider Vinegar
This has become a trending topic in recent years, so it’s probably something you are familiar with. There are many health benefits to apple cider vinegar, which is why it is so highly regarded, especially in the alternative and natural health space. But for gut health, it also has some unique benefits.
Apple cider vinegar can help create more hydrochloric acid, which is a type of acid in your gut that allows you to digest carbs and fats more effectively. It is also great for people with GERD or acid reflux.
Tip – Take a shot of apple cider vinegar every morning, mixed with a small amount of water.
Another type of fermented vegetable that is amazing for your gut health is sauerkraut. It is made from cabbage that is fermented and can be put alongside many dishes, like sausages, meats, even other vegetables. Like other fermented vegetables, it is a type of probiotic food.
Tip – Top your hot dog or Italian sausage with some sauerkraut.
Fish and Fish Oil
Both fish and fish oil are really good for your gut and the rest of your body. If you have been dealing with digestive issues, adding a serving of fish to your day can help tremendously. You can also use fish oil supplements if you prefer and aren’t a big fan of eating fish.
In addition to the gut benefits, fish and fish oil also contain omega-3 fatty acids, and protein, all of which are great for your health.
Tip – Enjoy salmon or another fatty fish a few days a week to increase the fish oil in your diet.
If you have ever tried Ginger-Ale or ginger tea for a tummy ache, then you are already aware ginger can be great for nausea and stomach upset. But in addition to helping when your stomach is already hurting, ginger also helps digestion on a more regular basis. IT comes in many forms, making it easy to add to your diet.
Tip – Have a cup of ginger tea each evening to settle your stomach.
When it comes to nuts, most of them have a good amount of vitamins and minerals, but almonds are best for your gut. They contain probiotic properties, therefore a handful of almonds or almond butter is going to improve your digestive health.
Tip – Dip your apples in almond butter as a healthy snack.
Next to yogurt, kefir is probably one of the healthiest and best forms of dairy for your gut health. It is a cross between milk and liquid yogurt, with many different live strains of good bacteria to help improve your digestion.
Tip – Improve your gut health by using kefir for your morning smoothie instead of
Sprouted Grain and Sourdough Bread
When it comes to bread, you don’t need to skip it entirely to improve your gut, unless you are sensitive to wheat or gluten. However, you do want to choose the right varieties to help your digestion. This includes both sprouted grain bread and sourdough bread.
Sprouted grain bread is much less processed and contains more of the actual whole grains it promises. It is much gentler on your stomach than other types of wheat bread. Sourdough bread is ideal if you have a sensitive stomach but still want bread. Many people with IBS can still eat sourdough.
Tip – Enjoy a piece of sprouted grain bread with avocado and egg for a well-balanced breakfast of carbs, fiber, fat, and protein.
It’s time to start trading the regular broth for bone broth! This is so amazing for your health, containing dozens of vitamins and minerals, and collagen to help your bones and skin. You can use bone broth in your soup and other dishes, or just heat it up and drink like you would regular broth.
Tip – Add bone broth to your gravy or soup to make it more flavorful and nutritious.
In addition to those already mentioned, foods high in fiber are really good for your gut health. This includes a lot of whole grains, fruits, and vegetables, like:
- Whole wheat and whole grain bread
- Brown rice
- Green peas
- Brussels sprouts
Tip – Increase your fiber slowly, otherwise you might deal with a lot of bloating and gas.
Lastly, you have your foods that are known for being anti-inflammatory, which can also help your gut if you struggle with gas and bloating. Some already mentioned include almonds and fish oil. More anti-inflammatory foods that are good for your gut include:
- Flax seed
Another great addition to your diet for good digestion is Tocoma Total Colon Management. Order it here only at Orgaanics!