Foods to Improve the Health of your Gut

A healthy gastrointestinal system and balanced microbiome is essential for good health. We can support our guts by eating nutritious, gut-healing foods which in turn protects our immune system and keeps illness at bay. Let me tell you which foods help improve gut health.

Why is gut health important?

Around 70% of your immune system is found in the gut, so an unhealthy gut can lead to compromised immunity, inflammation and autoimmune conditions. There are around 100 trillion microbes residing in the gut, comprising of hundreds of bacterial species that help protect the body against pathogens and enable the immune system to work efficiently. For these helpful bacteria to thrive they need a diet rich in fibre.

A diet that is high in sugar and refined carbohydrates, processed foods and trans fats harms your beneficial gut bacteria, and instead creates an environment in which candida (yeasts), parasites and undesirable bacteria can grow and reproduce rapidly, damaging the gastrointestinal system potentially leading to bloating, constipation, allergies, recurring infections and skin conditions.

Top 5 foods for a healthy gut

The best way to achieve optimal gut health is to avoid junk foods, processed and packaged foods and sugary/diet soft drinks as they are highly acidic and inflammatory, aggravating the gut and preventing the absorption of nutrients. High-sugar foods, sweeteners and refined carbohydrates (pasta, bread, pastries, cakes) also have a negative effect on the immune system, preventing your immune cells from working efficiently.

Instead, eat a healthy diet full of nutritious, organic vegetables and fruit, good quality proteins (grass-fed meats, fish, nuts, seeds, beans, lentils, peas, legumes, eggs) and healthy fats (olive oil, avocados, nuts, seeds). Also include these five gut healing foods, including:

1. Sauerkraut and Kimchi. These are fermented foods which are excellent for gut health. Sauerkraut is fermented from finely chopped cabbage. Kimchi is a Korean fermented dish of napa cabbage, radishes, garlic, ginger and chillies. Both sauerkraut and kimchi are great sources of probiotics (microbes beneficial for the gut), nutrients and fibre so they make a healthy addition to your diet.
2. Kombucha is a fermented tea which can be made using black or green tea, sugar and a yeast (a SCOBY). The fermentation that occurs results in a tangy, vinegar-like tasting drink which is not only refreshing but is also full of beneficial bacteria (probiotics) for your gut. When buying bottled kombucha, opt for one low in sugar.
3. Asparagus contains lots of fibre and antioxidants which are important for gut health, helping to prevent constipation and improve bowel motions and nutrient absorption. It is known as a prebiotic food as it contains inulin that feeds healthy bacteria.
4. Garlic contains antifungal and antibacterial properties which help keep gut bacteria and yeasts balanced and in check. Garlic also fuels the good bacteria, allowing them to function efficiently.
5. Ginger helps to stimulate your digestive juices and the production of stomach acid which is essential for breaking down food so the body can digest it. Good levels of stomach acid are key for digestive health. Add fresh grated ginger to warm water with lemon and add it to your food wherever possible.