What Makes a Happy Gut? 3 Gut-LOVING Foods to Add to Your Diet
Think of a healthy microbiome as a balanced ecosystem of diverse bacteria that keeps your body running smoothly.
However, when the microbial balance is disrupted (culprits include antibiotics, stress, sugary + carb-rich foods), then the healthy bacteria are overpowered by opportunistic bacteria. This can cause bacterial dysbiosis, such as overgrowth of bacteria in the small intestine (SIBO) or fungal overgrowth (candida). But you can restore your microbiome (or keep it in balance in the first place) with a diet rich in fruits, vegetables, polyphenols, and fibers. Because these foods feed healthy gut bacteria and therefore sustain a vibrant microbiome.
GUT-LOVING FOODS
Consuming a broad variety of foods that feed your gut buddies will impact your microbiome (in a good way) and, in turn, support your overall well-being. So how do you do it? Eat like you normally do. But... add more high-fiber, polyphenol-rich and fermented foods into your regular meals. That's how you get the most out of your gut-loving foods.
01- Fiber
Fiber (found in legumes, vegetables, nuts, seeds, fruits, and cereals) feeds your gut buddies — the good bacteria in your intestine. A 2021 review concluded that increased dietary fibre consumption can positively influence metabolic health by increasing the diversity of microbes in the gut. Suboptimal fiber intake, however, can lead to a less diverse microbiome that is likely to be more susceptible to potential pathogens.
Support your gut buddies by slowly upping your fiber intake. Add a tablespoon of chia seeds to your morning smoothie, a cup of baked sweet potato wedges to your dinner plate, or a handful of dark leafy greens and cruciferous veggies (broccoli, cauliflower) to your lunch bowl.
02 - Polyphenols
Plants have many beneficial constituents, such as polyphenols (found in green tea, dark chocolate, berries, dark leafy greens). Polyphenols are loaded with anti-oxidant goodness and contribute to the rich color, deep flavor, and astringency of fruits, vegetables, spices, coffee, and even red wine. There is some evidence that your microbiome loves polyphenols. A diet rich in polyphenols has been linked to a diverse but healthy microbiome. Because polyphenols stimulate the growth of beneficial gut microbia but inhibit the growth of less beneficial strains.
Maintain your microbial balance by getting your daily dose of polyphenols. Enjoy a cup of green tea mid-morning, a few squares of dark chocolate as an afternoon pick-me up, or simply boost your morning smoothie with 1/2 a cup of blueberries.
03- Fermented Foods
Another SIMPLE way to support your gut microbiome is to eat fermented foods. Foods, such as sauerkraut, kimchi, yoghurt, or miso, are supportive to digestive health because they're rich in probiotics. Probiotics are a source of beneficial live cultures that contribute to a vibrant microbiome.
So every time you're making a warming dinner bowl or your BEST salad, top it off with a forkful of sauerkraut or kimchi and know that your feeding your healthy gut bacteria, one delicious meal at a time!
A quick note on sugar + carbs:
Less beneficial bacteria (candida and yeast) feed off of refined carbohydrates (think pasta, bread, pastries) and sugars so you should consume those in moderation; otherwise, you may put yourself at risk for bacterial dysbiosis. My body-LOVING tip? Eat those when it is one of your FAVORITE foods only. Otherwise, just don't. If it's not divinely delicious, you won't feel (emotionally) satisfied. And you know it!
STRESS
Eating gut-loving foods on a daily basis is a gateway to support a vibrant microbiome. But here's the kicker: There is some evidence that stress has an influence on your healthy gut population. A study found that university students' health-promoting bacteria decreased during a stress-induced week of exams. That's because the gut and brain are connected through the enteric nervous system which is located in the GI-tract. And THAT'S why nervous-system nourishing techniques are an effective tool to support overall gut health.
Before your next meal, activate your parasympathetic rest-and-digest nervous system and in turn support digestive well-being. This can be as SIMPLE as taking twenty-one deep breaths or being entirely receptive to the deep aroma and enticing flavor of your food.
Your answers to popular questions
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Start low and slow. You want to be gentle with yourself when introducing or increasing these powerful foods. My tip? Titrate up slowly to avoid GI-distress, such as gas, bloat or constipation. Start with a forkful of sauerkraut on your steamed salmon or salad bowl, or a teaspoon of chia seeds in your morning smoothie.
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Once a day is your starter goal. Over time, if you can add them to all your meals (breakfast even) on a rotational basis that will help your gut microbiome even more.
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It depends. Some individuals with dysbiosis (including SIBO, fungal overgrowth, IBS) may be extra sensitive to fiber (especially insoluble fiber) and fermented foods. But they may slowly add them in down the line once their condition has been resolved.
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Sure. But you don't need to. Fermented foods are a great way to get probiotics naturally from food. However, if you suffer from certain health conditions a probiotic may be helpful.