You know the old saying: "I can feel it in my gut." We believe there's something to be said about the reality of a woman's intuition, but did you know that your gut health also plays a pivotal role in your overall well-being? A balanced gut can improve digestion, enhance immunity, and even lead to a better mood! Who doesn't want all of that? 💁🏻♀️
Your gut is home to trillions of bacteria and other microorganisms, collectively known as the gut microbiome. These tiny inhabitants are essential for:
Digesting Food: They help break down complex carbohydrates and fibers.
Producing Vitamins: Some gut bacteria produce vitamins B and K.
Immune Function: A healthy gut microbiome supports your immune system.
Mental Health: There’s a strong connection between gut health and mental well-being, often called the gut-brain axis.
A balanced gut microbiome can even improve pesky period symptoms, including GI problems and skin issues! So, here's to keeping your digestive system happy and healthy. 😎
Top Foods To Keep in Mind for Your Gut Health
🥬 Probiotic-Rich Foods
Probiotics are live bacteria that provide numerous health benefits when consumed. They help replenish and maintain a healthy balance of gut bacteria.
Yogurt: Look for yogurt with live and active cultures.
Kefir: This fermented milk drink is rich in probiotics.
Sauerkraut: Fermented cabbage that's full of beneficial bacteria.
Kimchi: A spicy Korean dish made from fermented vegetables.
Miso: A Japanese seasoning made from fermented soybeans.
🍌 Prebiotic Foods
Prebiotics are types of fiber that feed the good bacteria in your gut.
Garlic: Adds flavor and acts as a prebiotic.
Onions: Another flavorful prebiotic-rich food.
Leeks: A milder alternative to onions and garlic.
Bananas: A convenient and tasty source of prebiotics.
Asparagus: Great for salads and sides, rich in prebiotics.
Dietary fiber is essential for keeping your digestive system moving smoothly.
Whole Grains: Oats, quinoa, brown rice, and whole wheat pasta.
Legumes: Beans, lentils, and chickpeas are high in fiber.
Fruits: Apples, berries, and pears are excellent choices.
Vegetables: Broccoli, carrots, and brussels sprouts are fiber powerhouses.
Nuts and Seeds: Almonds, chia seeds, and flaxseeds.
🫐 Polyphenol-Rich Foods
Polyphenols are plant compounds with antioxidant properties that can promote gut health.
Berries: Blueberries, strawberries, and raspberries are loaded with polyphenols.
Dark Chocolate: Opt for varieties with at least 70% cocoa.
Green Tea: A soothing drink rich in polyphenols.
Olive Oil: Use extra virgin olive oil for cooking and dressings.
Learn more about how to support your gut health through your diet here.
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Peppermint Tea: This is a nice addition to your gut health routine because its natural compounds can help soothe digestive discomfort comfortably and support overall digestive health.
Coregeous Ball: Okay, this might seem like a wild suggestion, but speaking from personal experience, this massage ball helps relieve digestive discomfort with gentle abdominal massage, reducing bloating and tension. 10/10 recommend!
Ginger Chews: A great way to settle an upset stomach and promote healthy gut function because they contain natural ginger, known for its anti-inflammatory and soothing properties that aid digestion and alleviate nausea.
Biome Books: We've compiled some of our favorite readings on gut health, the groundbreaking science behind the gut-brain connection, practical guides, and more.
