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Top 10 Foods For Gut Health

by Valentino Perrina

Food is power and, thankfully, it is a power that you can learn to harness to target different areas of your body. Learning the benefits of different foods can help you to plan your meals according to which health goals you are hoping to achieve. 

Consuming foods which target your gut health specifically can have a wealth of benefits. Many people don’t even realize that their gut isn’t at its healthiest as they attribute symptoms with other causes. 

You may have an unhealthy gut if…

  • Your stomach is upset – the most obvious on the list, inclusive of frequent gas, bloating, constipation, diarrhea, and heartburn are all symptoms that your gut is having a hard time processing the food that you are consuming, and getting rid of the waste.
  • You’re often tired – an unhealthy gut can cause sleep disturbances, such as insomnia or generally poor sleep quality, which can lead to fatigue. There have also been studies that have found links between IBS and fatigue.
  • You have food intolerances – it has been found that some food intolerances may be caused by poor quality of bacteria in the gut. If you struggle to digest certain foods and experience bloating, gas, diarrhea, nausea, and abdominal pain as a result, you may have a food intolerance. 
  • You have extreme food cravings 
  • You experience unintentional weight gain or loss
  • You have skin irritations – skin conditions including eczema, psoriasis, and acne have been linked to gut health.
  • You get migraines
  • Your mood frequently changes

Find yourself nodding along with anything in that list? It may be time to assess your diet. Ensuring a mix of nutrient-dense superfoods are incorporated into your diet is a great way to boost your gut health. 

Read our 10 favorite, and highly accessible, foods for gut health below: 

  • Fennel

With very high levels of fiber, adding the stalks of this plant to your foods is easy to do and can prevent constipation and improve peristalsis (bowel contractions).Fennel is also incredibly beneficial to those who suffer with constipation as it contains an antispasmodic agent that helps to relax the muscles in your GI tract. 

  • Chia Seeds

Another excellent source of fiber, these small seeds pack a big gut-loving punch. Sprinkle them over yogurt, salads, ice cream or whatever your heart desires. 

  • Turmeric

Known to prevent inflammation and a proven all-round superfood. Turmeric has been found to support immunity, promote gut comfort, boost heart health, and prevent against Alzheimers and cancer and all whilst adding a nice flavor to your dishes.

  • Ginger 

This powerful ingredient is used in Eastern medicine, and for good reason too. Ginger is known to prevent nausea, vomiting and morning sickness – all symptoms linked to the gut.

  • Blueberries 

Packed with both fiber and proanthocyanidins, making this small mighty fruit good for your gut and  your brain. Blueberries are also considered a low FODMAP fruit, which makes them a good choice for IBS sufferers. 

  • Cilantro

It may only be a herb, but cilantro has the ability to support detoxification and balance blood sugar, while also supplying the body with immune-supporting antioxidants, such as vitamin C, vitamin A and quercetin.  Most meals can be easily topped with a sprinkling of cilantro for a quick health and taste boost.

  • Asparagus 

Versatile in both the benefits it supplies, and the ways in which it can be enjoyed. Asparagus is prebiotic-rich,  meaning it provides nourishment for beneficial (good) gut bacteria. The vegetable is also a dietary source of glutathione, an antioxidant which helps to escort waste out of the body. 

  • Garlic 

With antibacterial and antifungal properties, garlic can help to keep “bad” gut bacteria under control, whilst also balancing yeast in the gut. Perfect for flavoring most savory dishes. 

  • Kimchi 

Fermented foods should be eaten in our diet regularly, as they give the benefit of the food itself and a dose of probiotics, which can be helpful in protecting your immune system, reducing inflammation, and improving overall gut health. 

  • Walnuts

Nuts and seeds offer many great qualities, but the walnut is both nutritionally rich and versatile in how it can be enjoyed. A good source of vitamin E and omega-3 and with polyphenols. Top oats or salads with sprinklings of the nuts, or opt for a handful instead of opening a bag of chips. 

These may be Nutré’s favorite gut-boosting foods, but there are a ton more out there for you to explore. You’ll find many of these ingredients in our Nutré meal plan recipes and snacks, and you can also add an extra nutritional boost to your meals before eating by sprinkling your favorite superfoods on top.