Get Gut Healthy: Foods to Include in Your Diet Weekly
A healthy gut is the foundation of overall whole body wellness, and what you eat plays a significant role in maintaining a balanced gut microbiome. Including certain foods in your diet each week can help support digestive health, boost immunity, and enhance overall well-being. In this blog post, we'll highlight some of the key foods to include in your weekly diet to get gut healthy.
Probiotic-Rich Foods
Probiotics are live microorganisms that provide numerous health benefits by promoting a healthy gut microbiome. Including probiotic-rich foods in your diet can help maintain a balance of good bacteria in your gut.
Yogurt: Choose plain, unsweetened yogurt with live cultures to get the most probiotic benefits. Pro Tip: Look for a yogurt high in protein!
Kefir: This fermented milk drink is packed with a diverse range of probiotic bacteria and yeast.
Sauerkraut: Fermented cabbage is rich in probiotics and adds a tangy flavor to your meals.
Kimchi: A traditional Korean dish made from fermented vegetables, kimchi is a tasty and probiotic-rich option.
Miso: A fermented soybean paste, miso is commonly used in soups and marinades and provides beneficial probiotics.
Prebiotic Foods
Prebiotics are non-digestible fibers that feed the beneficial bacteria in your gut, helping them thrive. Including prebiotic-rich foods in your diet supports a healthy gut microbiome.
Garlic: Rich in inulin, a prebiotic fiber, garlic adds flavor to your dishes while supporting gut health.
Onions: Onions contain inulin and fructooligosaccharides (FOS), both of which promote the growth of good bacteria.
Asparagus: High in inulin, asparagus is a great addition to your meals for gut health.
Bananas: Bananas provide prebiotic fibers that nourish your gut bacteria and are a convenient snack option.
Chicory Root: One of the richest sources of inulin, chicory root can be used as a coffee substitute or added to baked goods.
Fiber-Rich Foods
Fiber is essential for digestive health, as it adds bulk to the stool, supports regular bowel movements, and feeds beneficial gut bacteria. Aim to include a variety of fiber-rich foods in your weekly diet.
Whole Grains: Foods like oats, quinoa, and brown rice are excellent sources of dietary fiber.
Fruits and Vegetables: Apples, berries, carrots, and leafy greens are all rich in fiber and beneficial for gut health.
Legumes: Beans, lentils, and chickpeas are high in both soluble and insoluble fiber, making them great for digestion.
Nuts and Seeds: Chia seeds, flaxseeds, and almonds provide fiber and healthy fats that support gut health.
Tips on how to incorporate healthy foods:
Focus on eating the rainbow: Look for fruits and veggies, seeds and nuts, herbs, and legumes that incorporate all the colors of the rainbow to create variety and a wide nutrient profile in your diet
Focus on 30 different plant based foods per week: Each week create a list of the 30 different plant based foods you consume; the categories include fruit, vegetables, herbs, seeds, nuts, legumes, and whole grains. This challenges you to include fiber-rich foods, micronutrients, and gut supportive grains and legumes.
Conclusion
Recognizing the signs that your gut health needs improvement is the first step toward achieving better overall health. By addressing digestive issues, food intolerances, frequent illnesses, skin problems, and mental health concerns, you can take proactive steps to support your gut and enhance your well-being. For personalized guidance on improving your gut health, consider joining our "Get Gut Healthy" program. Our comprehensive approach provides you with the tools and knowledge you need to support your digestive health and improve your overall quality of life.