Gut Health — What You Should Know
Have you ever been told that you should “feed your gut bacteria” and weren’t really sure how to go about it or why that is ? What’s the deal with it anyway?…and are these foods really necessary to consume?
Here’s what you should know.
Over the years, there has been growing research and concern with regards to maintaining a proper gut health as it has been shown to provide our bodies with several health benefits ─ from helping to build up a strong immune system, to promoting a better digestion as well as being linked to improving our heart & brain health.
Despite these findings, it is important to note that research is not yet clear about how much probiotics will give you health benefits. It is, however, suggested that regular, long-term use is needed to keep healthy bacteria in your digestive system. So yes, a little can go a long way.
Here are a few ways you can integrate gut-friendly foods into your everyday meals.
Maintain a healthy gut bacteria
What is a probiotic?
Probiotics are considered to be the “good” bacteria that live inside your gut and, when eaten in the right quantities, have been shown to promote a healthy digestion and a strong immune system.
In fact, research shows that probiotics may help to lessen diarrhea that comes from taking antibiotics and help reduce symptoms like bloating and cramping in adults with chronic constipation, irritable bowel syndrome (IBS) and ulcerative colitis (a type of inflammatory bowel disease (IBD) — however, more research is needed before establishing daily recommendations for these types of foods.
Nonetheless, you can never go wrong in introducing some of these foods into your diet as it adds new taste, flavours and textures to your palate.
Where can I find probiotics in foods?
Probiotics are normally found in dairy foods (that have been cultured with probiotic strains of bacteria, such as yogurt) or fermented foods (i.e. foods where there is bacterial growth).
Food sources include kimchi, sauerkraut, natto, miso paste, tempeh, kombucha and milk products such as yogurt, milk, kefir and cheese.
Here are some my gut-friendly favorites and how I love to introduce them into my weekly meals:
Kimchi (Fermented Cabbage)
Kimchi, is a traditional Korean side dish made up of salt and fermented vegetables, such as Napa cabbage and Korean radish infused with with a variety of seasonings, including gochugaru, spring onions, garlic, ginger, and jeotgal, etc.
Try making…
Miso (Fermented Soybean Paste)
Miso is a traditional Japanese seasoning made from fermented soybeans with a variety of ingredients including salt, kōji and sometimes rice, barley, and seaweed.
Try cooking with it, such as…
Soybean-based Plant-based Protein
Soybeans can be fermented in many different ways. Despite the similarities in their production, their tastes & textures are extremely different.
New to soy-based products? Here’s an assortment for every type.
Dairy Products (Yogurt, Cheese and Milk)
Nowadays, dairy products such as yogurt naturally contains lots of probiotic cultures that help to strengthen the digestive tract.
Try integrating it in…
Kombucha
Kombucha is a popular fermented sweetened black tea drink commonly consumed for its purported health benefits.
Try drinking it in different ways! Such as…
Also, foods like juice, smoothies, granola/snack bars and cereal may also have probiotics added to them.
2. Feed your gut…with fiber-rich foods!
What is a prebiotic?
A heathy gut microbiota must be maintained to keep a healthy balance of bacteria in the digestive system! Prebiotics are the indigestible parts of foods that also act as “food” for your gut bacteria (also known as “prebiotics”).
Where can I find prebiotics?
Prebiotics are normally found in foods that often contain high amounts of fiber and nutrients.
Foods sources include asparagus, artichoke, banana, tomato, onion, garlic, leek, legumes and whole grains.
Think of including them into your recipes, such as…
Finally, it is important to bear in mind that the positive effects of probiotics vary from person to person. People who do not eat foods with probiotics can still have a healthy digestive system by following a balanced diet.
Trust your gut (health).
In sum, while there aren’t any current recommendations for probiotic-rich foods, you can’t go wrong in slowly integrating them into your diet! Remember to always keep an open mind and to…
Give fermented foods a try ─ they usually make for great swaps or simple additions to recipes.
Eat more plant-based meals ─ not only will they add more variety to your meals, eating more fiber-rich foods (i.e. fruits, vegetables and whole grains) can help to feed & maintain a healthy gut bacteria!
Try something new! ─ Probiotics & prebiotic-rich foods are used in a variety of different cuisines! So don’t be afraid to switch up the flavours every once in a while.
What gut-friendly foods have you tried before?
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