The best gut friendly recipes

You probably won’t be surprised to learn that one of the best ways to improve your gut health is to follow a healthy diet. Incorporating healthier foods into your daily meal plan and making slight changes to the things you eat can be the small actions necessary to see a significant improvement in the health of your gut. In this article, we introduce some foods that you can include in your diet to boost your gut health, as well as some simple recipes that you can try in the kitchen.

Why is the health of your gut important?

There are more than 1,000 bacterial species in your gut microbiome, and they all contribute to your general health and wellbeing. The foods that you eat have a direct influence on your gut microbiome, which can then affect your mental and physical health, as well as the functioning of your immune system. Ultimately, the health of your gut influences all aspects of your body and mind, which is why it’s so important to take your gut health so seriously.

What are the best foods for your gut?

Scientists agree that a diverse gut microbiome is a healthy gut microbiome. Therefore, it’s your job to feed your gut microbiome with as many nutrients and vitamins as possible to help it thrive. Integral to your gut is fibre, which is prevalent in fruit, vegetables, nuts, seeds, and beans. Incorporating as many plant-based foods into your diet as possible can work wonders for your gut, so try and mix things up as much as you can. When your digestive tract is healthy and flourishing, it works as it should, and you’re not as likely to suffer from a range of IBS symptoms that can disrupt your day-to-day life. So, to boost the diversity and health of your gut microbiome, consider adding some of these foods to your diet:

Fermented foods

Rich in live bacteria, fermented foods are excellent for your gut microbiome. Include things like natural yoghurt, kimchi, sauerkraut, and kefir to your diet or any other fermented vegetables that you can get your hands on. You can ferment vegetables yourself, or you can buy them from the supermarket; it’s entirely up to you.

Prebiotic foods

The best way to regard prebiotic foods is to think of them as your gut microbiome’s fertiliser. They can fuel and feed your microbiome and ensure the growth of healthy bacteria that are essential to the functioning of your gut. You can find probiotics in a wide selection of natural foods, such as onions, bananas, legumes, and dried fruits, among others.

Combining probiotics with fermented foods is an excellent way to boost the health of your gut microbiome, but you can also try the following:

  • Fibre: Your body needs fibre to ensure consistent bowel movements. The likes of fruit, nuts, cereal, and grains are all excellent sources of fibre that you can easily add to your diet.
  • Omega-3: Oily fish like mackerel, salmon, and sardines are all great sources of omega-3 and provide your gut with the healthy fats it needs to thrive.
  • Polyphenols: Rich in antioxidants, polyphenols are a plant compound found in the likes of green tea, red wine, olive oil, and dark chocolate. Again, polyphenols can help improve the general health of your gut microbiome.

Simple gut recipes for you to try at home

You can improve your gut health by incorporating the right foods into your diet. It’s helpful to try and aim for at least thirty different plant-based foods each week, and you can try the following recipes for your breakfast, lunch, and dinner:

  • Breakfast: Your first meal of the day is the ideal time to stock up on fibre, fermented foods, and probiotics. For instance, a super simple breakfast to enjoy is plain yoghurt topped with banana. Alternatively, you could try porridge topped with nuts, seeds, and berries to kick start your day the right way.
  • Lunch: For something easy on the gut, you can’t beat smashed avo on toast. Where possible, use whole grain brown bread and add a side of sauerkraut to boost its health benefits.
  • Dinner: The more plant-based options you include in your evening meal, the better. Meat eaters can swap meat for lentils, for instance, which provides you with an instant fibre boost. Oven-roasted vegetables are an excellent way to incorporate more plant-based foods into your diet, and you will no doubt enjoy their delicious taste and texture.

Improve your gut health today

These small but impactful changes will help you improve the health of your gut. You might also consider adding a Gut Health Supplement to your diet, as it can transform your mental and physical wellbeing when taken alongside a healthy diet. Explore Sons’ treatment plans today and consider whether taking a gut health supplement can improve your overall health and wellbeing.

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