Top Foods for Gut Health

The primary role of the gut is to digest and absorb foods and excrete waste.

A healthy gut and digestive system allows food to be broken down properly, nutrients absorbed efficiently, and excess toxins and waste excreted.

In addition to its primary role, the gut is more complex than previously thought and has a huge impact on whole-body health, contributing to a strong immune system, heart health, brain health, improved mood, healthy sleep, and it may help prevent some cancers and autoimmune diseases.

A variety of factors affect the overall health of the gut, including the foods that we eat every day, stress, environmental toxins, lack of sleep, medications, & more.

Our food choices can either support optimal gut health or contribute gut-related health concerns such as bloating, constipation or diarrhea, autoimmune conditions or lowered immune function, hormonal imbalances, low mood, mental health issues, skin conditions, & more!

Here are some of the top foods for gut health:

Kefir

Kefir is a fermented, sour-tasting milk.

Kefir is rich in probiotics, which help maintain gut health and a favorable composition of the microbiota, especially in individuals with GI issues and those who have received antibiotic, radiation, and immunosuppressive therapies. Kefir provides anti-inflammatory, antioxidant, anti-hypertensive, anti-bacterial, anti-microbial, anti-fungal, anti-carcinogenic, and anti-allergenic properties. In addition, kefir benefits individuals with lactose sensitivity, improving symptoms of lactose intolerance and digestion.

Sauerkraut

Sauerkraut provides anti-inflammatory, anti-bacterial, anti-oxidant, and anti-carcinogenic properties. In addition, cabbage is a source of several beneficial nutrients, including digestive enzymes, fiber, minerals, and vitamins such as vitamin C.

Kimchi

Kimchi is rich in live bacterial cultures. Kimchi may prevent and address GI disorders and infections by supporting and balancing the gut microbiome. Kimchi, similarly to sauerkraut, contains many vitamins, digestive enzymes, fiber, and minerals. Kimchi also provides antioxidant, anti-inflammatory, anti-bacterial, anti-carcinogenic, and anti-aging properties.

Miso

Miso is a thick, salty-tasting paste made from fermented soybeans.

Miso contains probiotics and digestive enzymes such as lipase, protease, lactase, and amylase, which assist in the breakdown, digestion, and absorption of foods and nutrients. Miso also contains a variety of vitamins, minerals and amino acids. It is a suitable source of protein, especially if you're following a plant-based diet.

Apple cider vinegar (ACV)

ACV may provide benefits by increasing acid production in the stomach and stimulating digestive juices, which help break down foods. In addition, ACV provides anti-microbial, antibiotic, antioxidant, immunomodulatory, and antiviral properties, which may assist in treating yeast overgrowth in the gut, inhibit the growth of harmful bacteria in the GI tract, and support a healthy microbiome.

When purchasing ACV, it’s important to note that there is a difference between apple cider vinegar and organic, unfiltered ACV. The organic, unfiltered ACV contains yeast and bacteria known as the “mother”. It is reported that the “mother” produces live-active bacteria, enzymes, and proteins that may work together to support a healthy environment in the gut.

Garlic

Garlic contains fructooligosaccharides (FOS), a naturally occurring prebiotic, and inulin, a type of soluble fiber that provides fuel for the bacteria residing in the gut and nourishes the cells in the colon to support healthy gut flora. Garlic also provides anti-inflammatory, antioxidant, anti-fungal, anti-bacterial, anti-carcinogenic, anti-diabetic, immunomodulatory, renal protective, and neuroprotective properties.

Pineapple

Pineapple contains the enzyme bromelain that assists in the breakdown, digestion, and absorption of protein in the digestive tract. Bromelain provides immunomodulatory, anti-inflammatory, antithrombotic, fibrinolytic (reduces formation of blood clots), and anti-carcinogenic properties.

Bromelain may also provide therapeutic benefits for inflammatory bowel disease. A study that was conducted on mice showed a decrease in the symptoms of colitis after six months of bromelain treatment.

Papaya

Papaya has traditionally been used as a remedy to treat abnormal digestion and inflammatory conditions. Papaya contains a proteolytic enzyme called papain, which assists in the breakdown of proteins into amino acids and peptides. Papaya taken in supplement form can significantly improve bloating and constipation in individuals with GI tract disorders. Papaya also contains antioxidants known as carotenoids which may aid in reducing the risk of many health issues, such as cardiovascular disease, male infertility, osteoporosis, and some forms of cancers.

Source: Fullscript.com