7 Tips for Improving Gut Health Naturally
Rachel De Thample shares her top tips on how to improve gut health naturally. Here’s how you can boost the good bacteria in your gut and enhance your overall well-being with gut health foods:
Embrace Leafy Greens
Incorporate plenty of leafy greens like spinach and kale into your diet. These nutrient-rich foods are excellent sources of fiber, folate, vitamins C, K, and A. They contain sugars that fuel the growth of beneficial gut bacteria, helping to create a thriving gut microbiome.
Opt for Organic Produce
(When you can!)
Choosing organic foods can protect your gut microflora. Studies show that organic produce often has a higher diversity of beneficial bacteria, such as Lactobacillus, compared to non-organic options. Reducing pesticide exposure can also support the presence of good bacteria in your gut.
Stay Hydrated
Hydration is key for gut health. Drinking plenty of water helps maintain the mucosal lining of your intestines and supports the balance of good bacteria. Adequate fluid intake aids digestion, regulates bowel movements, and prevents constipation. Start your day with a pint of water or herbal tea to kick off your hydration.
Sprout or Ferment Nuts, Seeds, Pulses, and Grains
Transform seeds, nuts, and grains into nutrient-dense foods by sprouting or fermenting them. Sprouting not only enhances their nutritional value—offering up to 30% more protein—but also makes them easier to digest. Fermented foods, like yogurt and kimchi, go through lacto-fermentation, preserving nutrients and creating probiotics essential for gut health.
Why Sprout? Sprouts are alive, oxygen rich and one of the most nourishing foods you can eat.
Once sprouted:
- Grains, seeds and beans have 15% – 30% more protein.
- 10 times the B-vitamins, more vitamin C, vitamin E and K, beta-carotene, calcium, phosphorus and iron.
- Radish sprouts contain 29 times more vitamin C than milk, 10 times more calcium than a potato and more vitamin C than a pineapple.
Incorporate Fermented Foods
Adding fermented foods to your diet can significantly benefit gut health. The fermentation process preserves food and generates probiotics, enzymes, and vitamins, including vitamin K2, which is vital for bone health. Fermented options like sauerkraut, kefir, and kombucha can improve digestion and nutrient absorption.
Feed Your Gut with Prebiotics
Prebiotics are dietary fibers that nourish the good bacteria in your gut. Foods rich in prebiotics, such as garlic, onions, leeks, and oats, support the production of beneficial nutrients for your digestive system. Aim to include a variety of these gut health foods in your daily meals.
Establish Regular Meal Patterns
Aim for 2-3 meals a day with 3-4 hour gaps in between. Our gut microbes thrive on a regular eating schedule, which can help reduce inflammation and improve overall gut health. Incorporate regular fasting periods and focus on consuming a substantial breakfast to start your day right.
By following these tips, you can naturally increase good bacteria in your gut and enjoy the many fermented foods benefits that come with a balanced diet. Your gut will thank you!
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