Within your gut there is a unique ecosystem of bacteria that works together to maintain homeostasis and help your body digest food. In fact, these bacteria, often referred to as your microbiome, do everything from assisting with digestion to improving your immune system and influencing emotions and your overall mental health.
While there is a lot of information out on the internet about the microbiome, one thing is for certain: this type of bacteria has a profound effect on the body’s systems and processes. So, how do you ensure you are eating the right things to protect your gut health and make sure it is functioning properly? Today, we review which foods are good for optimizing gut health as well as what you should avoid.
What Should You Eat to Promote Good Gut Health?
Your brain and your gastrointestinal (GI) system are linked, which means what you eat does not just affect your stomach. It can also affect your mental state. To promote a healthy microbiome, be sure to include the following foods in your diet:
Fermented foods
Foods that are fermented are rich in probiotic bacteria, which means you are adding beneficial bacteria and enzymes to your intestinal flora when you eat them. Doing this increases the overall health of your gut microbiome, digestive system, and your immune system.
Aim for sauerkraut or kimchi that does not have additional sugar added.
Fruits and vegetables
Fruits and vegetables are a great place to start to help build a healthy gut. They are high in fiber, which can be digest by gut bacteria to stimulate their growth. Here are some examples that are good for your gut bacteria:
- Cruciferous vegetables, such as broccoli
- Apples
- Asparagus
- Garlic
- Leeks
- Berries
- Dark leafy greens
White rice and potatoes (served cold)
Rice and potatoes have a higher resistant starch when eaten cold as opposed to freshly cooked or warm. Your body cannot digest resistant starch, but the bacteria in your gut can ferment it. Therefore, cold rice and potatoes act as a prebiotic, or food, for this gut bacteria.
Protein
Protein support gut repair, encouraging your gut cells to aid in the building of your gut lining. It also helps promote stomach acid, which helps with digestion.
What Should You Avoid to Improve the Health of Your Microbiome?
When it comes to gut health, there are certain items you should avoid to make sure the bacteria in your microbiome are functioning well. These include, but are not limited to the following:
- Alcohol
- Sugar
- Non-steroidal anti-inflammatory drugs (NSAIDs)
- Antibiotics
- Processed foods
- Industrial seed oil
How Can Primal Balance Nutrition Help?
At Primal Balance Nutrition, we believe food should taste good and make you feel good. We created an organic, meal delivery service to ensure our clients are eating well. A healthy gut not only helps you function in everyday life, but also keeps your mood stable, regulates your blood sugar, and ensures you can show up as the best version of yourself day in and day out.
For more information about our organic meals, contact us online or call us at 818-259-0995.