If you find yourself restricting your diet or trying to discover those 1 or 2 foods that are the culprit of your gut symptoms, try instead asking yourself “What can I add to my diet to improve my gut symptoms” instead.
Simply shifting your words and your mindset can be quite empowering.
There are so many factors that can contribute to gut symptoms and it is highly unlikely that food is the cause of your symptoms alone. Try to incorporate some of the foods listed below as they will support the good gut bacteria and can improve your symptoms.
1. KIMCHI OR SAUERKRAUT
Fermented foods are rich in probiotics. Probiotics help to maintain a balanced gut microbiome by improving digestion, enhancing nutrient absorption and by supporting the growth of beneficial bacteria. The goal is to have as many beneficial bacteria as possible.
2.BERRIES
Berries contain polyphenols which are compounds that feed the beneficial bacteria to promote growth. They also are antioxidants that help lower inflammation and protect the gut lining.
3.SALMON
Salmon is high in omega-3 fatty acids which can help lower inflammation. Omega-3 fatty acids also support the gut lining, help to maintain the intestinal wall integrity and support the immune system.
4.BROCOLLI AND BROCOLLI SPROUTS
Broccoli is rich in fiber which can support bowel regularity, it can help lower inflammation and it can help lower toxins in the body by supporting the liver.
5. GINGER
Not only can ginger help lower nausea and an upset tummy, it also promotes bowel regularity as it stimulates the muscles in the gut to move. Ginger has natural digestive enzymes and can enhance absorption of nutrients.
6.COOKED AND COOLED RICE By cooking and cooling rice, you can add resistance starch to your diet. This type of starch acts as a prebiotic which feeds beneficial bacteria in the gut. Resistance starch helps to improve digestion, promotes healthy bowels movements and supports a diverse microbiome.
7.BONE BROTH
Bone broth has many healing compounds that can support recovery and rebuild strength (collagen, gelatin, glycine, calcium, magnesium, zinc and potassium). Glutamine is also in bone broth which supports gut health by promoting healing of the intestinal walls and enhances nutrition absorption.
8.GARLIC
Garlic has antibacterial and anti-inflammatory compounds that can heed off infection, lower inflammation and it can improve blood circulation. Garlic is a prebiotic so it nourishes the good bacteria in the gut promoting improve digestion.
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