Gut Check: Best Foods for Gut Health

Our gut health plays a crucial role in our overall well-being, impacting everything from hormones to skin health. It's easy to overlook the importance of caring for our digestive system until we experience uncomfortable symptoms like bloating and digestive issues. If you're interested in taking a more mindful approach to supporting your gut health, starting with your diet is key.

"The gut has a significant impact on various aspects of our health, including hormones and brain function," explains Dr. Kate Denniston, a naturopathic doctor and founder of Los Angeles Integrative Health. "There are actually more microbial cells in your body than human cells, with the majority residing in the gut microbiome."

Understanding how these microbial cells influence our gut health is essential. "These microbes play a crucial role in our immune function, nutrient absorption, hormone balance, mood, and even brain health," Dr. Denniston adds. The more you know about your gut health, the better equipped you are to support it.

So, let's dive into the best foods for gut health that can aid you on this journey.

Fiber Filled Foods are the Key

Dr. Denniston highlights the importance of fiber for a healthy gut. "Most Americans consume only half of the fiber needed for optimal gut health," she notes. To support your gut microbiome, aim for 25-30 grams of fiber daily. Fiber not only feeds good bacteria in the gut but can also help with food sensitivities by maintaining a healthy gut lining.

Beans

Beans are an underrated superfood for gut health, providing a special type of fiber that nourishes good bacteria in the gut. Research shows that beans can increase beneficial bacteria and support a healthy gut lining. To reduce bloating and gas, soak and cook beans before consumption and consider supplements like Flatter Me.

Bananas

Rich in pectin, bananas are known for their soothing properties on the gut. This soluble fiber-rich fruit aids digestion, lowers cholesterol, and improves blood sugar levels while reducing bloating.

Berries

Berries are not only delicious but also rich in polyphenols, plant compounds with antioxidant properties that reduce inflammation. Blueberries, raspberries, blackberries, and strawberries promote beneficial bacteria in the gut, improving metabolism, blood sugar regulation, and gut lining health.

Pomegranate Seeds

Pomegranate seeds are another polyphenol-rich food that supports beneficial bacteria, metabolism, blood sugar regulation, and provides antioxidants for overall health.

Asparagus

Asparagus is a prebiotic food that helps maintain a healthy balance of gut bacteria. Pair it with olive oil and garlic for a quick and gut-healthy side dish.

Beets

Beets, with their vibrant color, are rich in fiber and glutamine, essential for gut health. They support the gut microbiome, gut wall integrity, and help regulate inflammation.

Kimchi

Fermented cabbage, or kimchi, is a top choice for optimal gut health due to its postbiotics that maintain a balanced microbiome and support digestive health.

Quinoa

Quinoa, a protein-rich grain, is a great source of fiber and magnesium, essential for gut health and overall well-being.

How long does it take to see the benefits of adding gut-enriching foods to the body?

According to Dr. Denniston, you may start noticing benefits within a few days of incorporating gut-enriching foods into your diet. However, it may take a couple of months to see the full benefits of healing the gut lining.

Final Takeaway On Healthy Foods for Your Gut…

Increasing fiber intake through foods like broccoli, oats, quinoa, Brussels sprouts, sweet potatoes, beets, and bananas is a great way to support your gut health. Remember to introduce fiber gradually to allow your microbiome to adjust. Consider taking HUM's Gut Instinct supplement alongside gut-friendly foods for a balanced gut.