Everyone knows what it means to be physically healthy but what about having a healthy gut? Many of us have dealt with stomach issues and know what it is like feel bloated, nauseas or even just uneasy. According to Megan Rossi, Ph.D, RD, A.K.A. The Gut Health Doctor, says that we should diversify our diet to help have a healthier balance in our digestive tract.
Our bodies create good bacteria to help break down the food you eat. Vegetarian and vegan diets have shown to create a healthier gut microbiome. Lacey Dunn, M.S., RDN, owner of Uplift Fit Nutrition says “Limit your intake of processed foods, refined grains and artificial preservatives that can be troublesome to your gut and cause digestive upset.”
Here are nine foods that can help alleviate that gut disturbance by aiding in digestion.
Oats are a inexpensive item that can be added to many things or eaten on its own. They are a great prebiotic food. That means it is food that is for the good bacteria living inside your gut helping keep your digestive system on track. You can make hot oatmeal, overnight oats or even add them to your ingredients in that banana bread recipe.
Sauerkraut has been shown to reduce bloating, gas and other digestive issues. It contains good probiotics. One analysis showed it has 28 different strains of good probiotics and it doesn’t take much to help your intestines’ health. A serving is only 2 tablespoons and you can add it to sandwiches, hot dogs or even grain bowls.
Pineapple is not only a delicious fruit but it also contains the enzyme bromelain. This enzyme is known to break down proteins and help ease with the digestion process.
Apples are another good for you fruit. They contain a fiber called pectin. It has been linked with providing benefits to the lining of your intestines.
Beans also contain fiber. Their fiber is fermented by the good bacteria in your body and allows for nutrients to enter your bloodstream while keeping toxins out.
Chia seeds are another good source of fiber and can help absorb water in your system. This will in turn reduce constipation and promote healthy bowel movements.
Broccoli, brussel sprouts, cabbage and cauliflower are cruciferous vegetables. They are known to help reduce the risk of colorectal cancer and lower inflammation of the colon. The only side effect, gas.
Bananas are another great fruit to help aid in digestion. They contain a resistant starch that can improve the gut microbiome. They are also very easy to add into an assortment of foods or eat on their own.
Water is super important! Staying hydrated plays a big role in digestive health. You can always flavor your water with fresh fruit, herbs or citrus to add some variety to your beverage.
Rossi says “Gut health isn’t just about what you eat. Sleep, stress and exercise can each have a big impact too.”
Read the full story at EatingWell.com
