Nutritious Foods for a Healthy Gut

As mentioned in our Improving Gut Health post, there are both good and bad bacteria found within the intestinal walls and gut lining, all of which influence, not only the communications between the brain and gut connections, but also our digestive efficiencies as well. Why is this important? The short answer is, bad input equals bad output, so in other words, malabsorption in the gut due to negative nutrition essentially equals bad overall performance of various bodily functions, musculoskeletal functions, and immune system supports.

Conversely, the opposite is true. Good input equals good output! So, how do we define what good input looks like and how can we incorporate this into our diet? Because no two sets of digestive needs are identical, it stands to reason that when developing your food philosophy, you'll want to have an idea of what your personal needs are in terms of any intolerances or allergies you frequently experience. For example, you wouldn't want to consume certain dairy products if you know that you have a lactose intolerance, etc.

That said, there are certain foods that have been shown to improve and increase gut health and digestive efficiencies, many of which are simple to find, and easy to enjoy. Growing up many of us may have learned that fiber is one of the most effective ways to influence gut health, because it helps to not only balance our nutritional needs and blood sugar, which can effect our moods throughout the day, but that it can also help to remove and dislodge waste and infectious debris. interestingly enough, this is not always the case as there are situations where too much fiber can be accompanied by serious side effects.

With this in mind, there are other food sources that we can enjoy which have proven to be highly effective towards the maintenance of good gut bacteria. Some of these include fermented foods, such as yogurt, kimchi, and certain drinks such as teas and kombucha. Additionally, we could aim to support gut health with the use of "pro" and "pre" biotics, which are said to help prepare and replenish good gut bacteria in a way that maximizes nutritional intake.

Because the interior of stomach itself is so acidic, the walls and lining thereof requires its own measure of support to keep it healthy and functional, as this also plays a direct role in how our body removes waste from the system. And some of the favorite food varieties for this application include things like bananas, oats, whole grains, and holistic herbs such as marshmallow. The reasoning behind this lies in the discovery of certain compounds and enzymes produced within or because of these foods, that help to secrete a mucilaginous substance that the body uses in layers to lubricate specific passages, which also by extension, help to avoid the development of ulcers.

So, the next time you're enjoying a delicious salad, prepared with a fresh homemade vinaigrette, or a hot bowl of porridge topped with fresh fruit and a dollop of yogurt, give yourself a pat on the back, because you've just made a deposit into helping YOUR good gut bacteria, which inevitably will support your health, and transformation in the long run.

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References

1. Melissa Anne Fernaandez, and Andre Marette (2017) Potential Health Benefits of Combining Yogurt and Fruits Based on Their Probiotic and Prebiotic Properties - PubMed. [online]. Available at: https://pubmed.ncbi.nlm.nih.gov/28096139/..

2. Martin Beukema, Marijke M. Faas, and Paul De Vos (2020) The effects of different dietary fiber pectin structures on the gastrointestinal immune barrier: impact via gut microbiota and direct effects on immune cells - PubMed. [online]. Available at: https://pubmed.ncbi.nlm.nih.gov/32908213/..