Cultures throughout history have understood that gut health can help promote overall health. Hippocrates, known as the father of modern medicine, eloquently stated that “all disease begins in the gut.” Your gut is home to billions of good bacteria that work to support your immune system, synthesize vitamins and nutrients and maintain your overall health.
So then, how does one help nurture their beneficial gut bacteria to help promote overall health? An easy first step is to ensure your diet contains foods rich in probiotics, prebiotics and fiber.
Including the following foods on a regular basis in your diet can help support both your gut health and overall health.
Naturally fermented foods such as raw sauerkraut are packed full of probiotics, which play a key role in proper breakdown of nutrients and supporting immune health. Other fermented foods include kimchi, yogurt (plain and full-fat), unsweetened kombucha tea and kefir, which you’ll learn more about below. Raw sauerkraut is traditionally made with cabbage but can also include other vegetables and spices. You can find it in the refrigerated section of your local health-food store, and you can include ¼-½ cup alongside any meal.
Kefir is another probiotic-rich food that has received a lot of attention recently in the world of nutrition, and for good reason. Kefir can be made from either milk or water and is excellent for digestive support. Kefir is a fermented drink that is similar to yogurt but with a thinner consistency. It is traditionally made from goat or cow’s milk and can be enjoyed alone or alongside a full meal. In fact, kefir is actually richer in probiotics than most yogurts.
In addition to its probiotic content, kefir also offers important nutrients such as vitamin D, calcium, magnesium and vitamin B12. If you are sensitive to dairy, water-based kefir is also now widely available. Be sure to always opt for an unsweetened version, as some can be high in added sugars.
Dandelion greens are rich in prebiotics, which you can think of as food for the good bacteria in your gut. Dandelion greens also offer the added benefit of being bitter – bitter foods have been shown to naturally stimulate HCL (stomach acid) production which can help to support healthy digestion and proper gut function. Dandelion greens are a bitter super-star and can be included raw in salads.
If dandelion greens aren’t your thing, garlic, bananas, chickpeas and artichokes are also filled with prebiotics.
Not only are flax seeds packed full of nutrients shown to reduce LDL (“bad”) cholesterol, but they are also an excellent source of dietary fiber. Adequate fiber in the diet promotes regular bowel movements, which is essential for detoxification and overall health. Just one tablespoon of flax seeds contains three grams of fiber.
You can easily incorporate flax into your diet by adding 1-2 tablespoons daily of ground flax seeds into a smoothie, yogurt or even sprinkled over a salad. Most people love their nutty and sweet taste.
By adding these delicious and nutritious foods to your diet you can support the good bacteria in your gut and promote gut health. Remember, supporting gut health helps to support your immune health, cognitive health and so much more.