Which Foods Improve Your Gut Health?

Is Your Food Hurting Your Gut Health?  Improve Your Gut Health by Eating These Foods

Your health depends on many things – how much you move or exercise, what you eat, your stress levels, your genes (what your body inherits from your ancestors) and more. There’s loads of information on all of these – but something that’s only now beginning to gain more recognition is gut health.

Your gut or intestine contains trillions of bacteria that all affect your energy levels, your immune system and your metabolism.

In fact, gut health is now recognised as so important that some experts now call it the “second brain”, because it looks as though gut health can play a role in preventing heart disease, cancer, and some endocrine disorders, as well as a host of other chronic conditions.

This post looks at how to improve your gut health, and there’s also a yummy smoothie recipe at the end.

So, how can you support your gut health?

One important way is through your food. Some foods can help to boost your body’s production of beneficial bacteria, while other foods may increase the production of harmful chemicals linked to a higher risk of heart disease.

Let’s look at which foods are great for the health of your gut or intestine.

Eat Less Processed Meat

Processed meat such as deli meats, bacon, sausages, salami, pate, corned beef and luncheon meats are great on occasion, but if you eat them often, they’re known to have a bad effect on your gut health.

It doesn’t do any harm to cut back on red meat too if you eat a lot of it – again, an occasional treat is fine, but don’t eat it every day. When you eat red meat, your gut produces Trimethylamine N- Oxide (TMAO) to help you to digest the meat. High levels of TMAO can lead to an increased risk of heart disease and type 2 diabetes.

Eat More Fermented Foods

Eating fermented foods, like sauerkraut, kimchi, kombucha, and other pickled ingredients can increase probiotics (good bacteria) in your gut. Probiotics help improve digestion and strengthen immunity.

Try topping sandwiches or pasta with kimchi (spicy, fermented cabbage) or have a side of homemade pickles (made with water and salt, not vinegar).

Feast on Fiber

Fibre-rich foods, like beans, lentils, oats, whole wheat, nuts, seeds, and vegetables, are important to maintaining a healthy gut.

Chickpea curry or overnight oats are all great meal choices to help you stay full throughout the day (and night).

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Remember to Eat Prebiotic Foods

Prebiotics are certain plant fibers that function as food in the gut (they promote growth for the good bacteria in your gut).

Asparagus, bananas, garlic, oats, and onions, are all good sources of prebiotics. Try starting your morning with a banana date smoothie or some banana slices with oatmeal.

Limit Alcohol Consumption

Over-consumption of alcohol can have a number of health problems including high blood pressure, heart disease and stroke. Also, too much drinking has been linked to an inflamed gut (gastritis), leading to heartburn, ulcers and bacterial infections. Heavy drinking can also reduce the variety of bacteria in the gut, weakening its effectiveness in promoting digestion and immune health.

Green Protein Smoothie with Lentils

OK, I know this sounds a bit odd, but did you know that you could add lentils to your green smoothies?

They add a huge protein boost – perfect for breakfast or post-workout smoothies.

The other lovely ingredients in this green smoothie with give you loads of nutrition and improve your gut health – and you won’t taste the lentils!

For a LARGE smoothie, combine these in a blender and mix until smooth

• ¼ cup / 50g cooked green lentils
• 1 teaspoon of chopped fresh ginger
• a large handful of spinach
• 1 teaspoon of cinnamon.

Blend until smooth – add milk of your choice or water if it’s too dry.

Then add to the mixture –

• a handful of granny smith apples, chopped and frozen
• ½ avocado
• A large handful of berries of your choice, frozen
• 1 small banana, frozen
• Milk of your choice, or water. Add as much as you need to make your drink the right consistency for you.

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How’s YOUR gut health? Do you know? Let me know in the comments below.

Warm regards,

P.S.  Don’t forget to download your FREE recipes for yummy smoothies that will keep you feeling full!  Click here.