5 Foods To Improve Gut Health
If you have decided to change, wanting to start to feel you’re very best. Both mentally and physically the most important place to start is with your gut health. Your body is made up of 90% bacteria, home to trillions and trillions of microbes outnumbering your body cells by a ratio of 10:1. Put simply with all the microbes in your body, it is referred to as what is called a microbiome, this is your body’s inbuilt ‘eco-system’.
No matter your goal, whether it is improving the quality of your skin, or trying to lose weight. You can have little success unless you target the root of the problem, which up to 90% of the time, the problem is in your gut! Not to worry, there are many things you can simply do each day, to help your little happy microbes flourish, while at the same time keeping the bad microbes away.
Here are the recommended Top 5 Foods to Improve your Gut Health, Endorsed by Dietitians and Naturopaths.
1. Olive Oil
Olive oil is an extraction from a fruit from the olive tree. Olive oil helps increase the enzyme activity in your gut, that is why it is recommended to purchase the higher-quality olive oils over the cheaper options out there.
The great thing about olive oil is that it is so versatile, being used in almost every meal and snack from chicken, eggs, salads & vegetables. The olive oil can help you properly digest the food you eat while also preventing microbial imbalance.
Particular fruits can contain fibrous benefits for maintaining a healthy gut. Fruits like apples contain a fibre known as pectin. Pectin increases butyrate – a fatty acid chain, feeding on the beneficial gut bacteria, whilst reducing harmful strains of bacteria.
Turmeric is a versatile ingredient used in Asia for thousands of years for its many medicinal properties. Turmeric is fantastic to incorporate into your healthy diet as it helps prevent indigestion. While also beholding another benefit, being that it is a natural anti-inflammatory also can relieve symptoms of mild joint inflammation.
Also, think cooking, being such a powerhouse for gut health with it increasing your enzyme activity helping your digestive system break down your foods. It is best to use turmeric as if you would with garlic and ginger. you can use the fresh or powdered (grounded) turmerics. Also goes well with lattes just adding some turmeric and some coconut milk you have a made a brilliant beverage to kick start your day.
Ginger is a spice that can benefit your gut health. In terms of assisting in the digestion, helping food move throughout your intestinal tract. And not staying stagnant and slow-moving, causing bloating and pain.
Ginger tea is an excellent way to start applying ginger into your diet. Cut a few slices of ginger, and simply add boiling water over the top of the ginger, and there you go, a perfect ginger tea!. To go the extra step to add a little more flavour, simply add a touch of honey and a slice of lemon into your ginger tea and there you go.
5. Bone broth
What is bone broth? Its a slow cooking process with the use of bones, creating a type of stock left in a slow cooker for long periods of time up to 12-24 hours. Bone broth supplies your body with huge amounts of nutrients helping with repairs in your gut lining. Bone broth is also import for when building up Bacteroides, this is an important type of species for gut bacteria.
If the idea of slow cooking just bones isn’t for you. Not to worry, you can cook the meats you enjoy eating in water, then remove the tender meat from the bone. After the slow cooking of the meat, the meat will fall off the bone. Make sure to keep the liquids as it makes for a delicious stock for soups and other foods.
There are many over superfoods and ingredients when it comes to improving and maintaining gut health. Feel free to experiment along with your own gut health journey with recipes and new ingredients.