A happy gut is the cornerstone of overall well-being, influencing everything from nutrient absorption and immune function to mood and energy levels. So, if you're experiencing bloating, gas, or just generally feeling sluggish, it might be time to take a closer look at what you're eating. Let's explore some of the best foods to help aid digestion and get your gut back on track.
Probiotics are live microorganisms that reside in your gut and play a vital role in digestion. They help break down food, produce essential nutrients, and support a healthy gut microbiome. Think of them as your gut's little helpers!
Yogurt (with live and active cultures): A classic source of probiotics, yogurt can be a delicious way to boost your gut health. Opt for plain, unsweetened varieties and add your own fruit or a drizzle of honey.
Kefir: Similar to yogurt, kefir is a fermented milk drink packed with probiotics. It has a slightly tangier taste and can be enjoyed on its own or added to smoothies.
Sauerkraut: This fermented cabbage is a powerhouse of probiotics and also provides beneficial fiber. Choose raw, unpasteurized sauerkraut for the best results.
Kimchi: A Korean staple, kimchi is made from fermented vegetables like cabbage and radish, and is loaded with probiotics and flavour.
Miso: A fermented soybean paste, miso is a common ingredient in Japanese cuisine and adds a rich, umami flavour to soups and other dishes. Try it in this ginger miso soup recipe,
Yogurt (with live and active cultures): A classic source of probiotics, yogurt can be a delicious way to boost your gut health. Opt for plain, unsweetened varieties and add your own fruit or a drizzle of honey.
Kefir: Similar to yogurt, kefir is a fermented milk drink packed with probiotics. It has a slightly tangier taste and can be enjoyed on its own or added to smoothies.
Sauerkraut: This fermented cabbage is a powerhouse of probiotics and also provides beneficial fiber. Choose raw, unpasteurized sauerkraut for the best results.
Kimchi: A Korean staple, kimchi is made from fermented vegetables like cabbage and radish, and is loaded with probiotics and flavour.
Miso: A fermented soybean paste, miso is a common ingredient in Japanese cuisine and adds a rich, umami flavour to soups and other dishes. Try it in this ginger miso soup recipe,
Fibre: The Digestive Superhighway
Fibre is essential for healthy digestion. It adds bulk to your stool, making it easier to pass, and also acts as a prebiotic, feeding the beneficial bacteria in your gut.
Fruits: Apples, bananas, berries, and pears are all excellent sources of fibre. Enjoy them whole for maximum benefit.
Vegetables: Leafy greens, broccoli, carrots, and sweet potatoes are packed with fibre and other essential nutrients.
Whole Grains: Oats, quinoa, brown rice, and whole-wheat bread provide a good source of fibre.
Legumes: Beans, lentils, and chickpeas are not only high in fibre but also a great source of protein.
Chia Seeds and Flaxseeds: These tiny seeds are loaded with fibre and omega-3 fatty acids, which are also beneficial for gut health.
Ginger: The Digestive Soother
Ginger has been used for centuries to aid digestion and relieve nausea. It can help reduce inflammation in the gut and promote the movement of food through the digestive tract.
Fresh Ginger: Add freshly grated ginger to stir-fries, soups, or teas.
Ginger Tea: Steep ginger slices in hot water for a soothing and warming beverage.
Ginger Supplements: If you find it difficult to incorporate fresh ginger into your diet, you can also take ginger supplements.
Hydration: The Key to Flow
Staying hydrated is crucial for healthy digestion. Water helps to soften stool and keeps things moving smoothly through your digestive system.
Water: Aim to drink plenty of water throughout the day.
Herbal Tea: Unsweetened herbal teas can also contribute to your fluid intake.
Enzymes: The Food Breakers
Enzymes help break down food into smaller particles, making it easier for your body to absorb nutrients.
Pineapple: Contains bromelain, an enzyme that helps break down protein.
Papaya: Contains papain, another enzyme that aids in protein digestion.
Try this parfait recipe as a way to incorporate both into your diet.
A healthy diet rich in probiotics, fibre, and other gut-friendly foods is essential for optimal digestion. By incorporating these foods into your daily routine, you can support a happy and healthy gut, leading to improved overall well-being. Remember to listen to your body and pay attention to how different foods make you feel. However, if you are experiencing persistent digestive issues, it is always best to consult with a healthcare professional.
Above words and image from article seen here
Related Post
'How Your Gut Health Shapes Your Immune System' - read it hereArticles / studies within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, including medication, you should contact your Doctor/local health care provider.
If you may have any food allergies, or underlying health issues these must always be taken into account, and if you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.
All the best Jan
If you may have any food allergies, or underlying health issues these must always be taken into account, and if you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.
All the best Jan
28 comments:
Great reminders.
Thank you.
Thanks for this great list! I've just started drinking kefir. I'd never tried it before, and am enjoying it.
Gracias por el consejo. Te mando un beso.
Interesting -Christine cmlk79.blogspot.com
Useful article,
I was ignoring some of them!
So for me very good.
I think these help us remind ourselves of some healthy habits that due to the fast pace of everyday life we forget! Have a wonderful day!
I need to look if I find Kimchi here...
I love kimchi and miso
I love miso! And kimchi. I am so so with Sauerkraut though. I take ginger everyday. It is also very good for headaches :-D
Helpful Jan.
Thanks for sharing this list and the info.
My gut always needs help.
Take care, enjoy your day!
Hello, Jan! I was already interested in your previous post about gut health and the importance of intestinal barrier function. I sometimes have yoghurt with fruit at breakfast. Thank you for sharing such an useful information about fermented cabbage, which is a powerhouse of probiotics.
I agree with you on whole-weat bread and hydratation. How much fluid does the average, healthy adult need ❓ In Summer I try to put two litres of fluid in my body.
That's really a great post!
Have a nice day :-)
...good information!
Another valuable and useful post. Thanks!
Thanks for the list - I do buy Bubba's Kraut that has probiotics in it - from the way it was fermented. I also take ginger for the stomach!
I agree with all of this, Jan. As I type, I have homemade non-dairy yoghurt fermenting now and yesterday bought more cabbage. Though that might not make it into kraut if i cook it up. Still, love to make carrot and cabbage kraut and I love, love, love white miso. It's just so good in many things. Loved this post. Yes to all of it.
People underestimate the importance of fermented foods like sauerkraut. It tastes great too!
Thanks for the info
Jan, thank you for this very helpful information. I enjoy yogurt and kefir both on a daily basis. We enjoy the raw sauerkraut as well, but don't have it all the time. We once tried making our own Kimchi but wasn't really crazy about it, but the next time I'm out, I think I'll pick up a small jar of it because I am wondering if the recipe we used was the problem. We consume a lot of fruits and veggies here.
REPLY TO
Giorgio who as part of his comment said ... "How much fluid does the average, healthy adult need ❓"
Hello Giorgio and thank you for your comment and question.
There is a guide called "Water, drinks and hydration" that goes more deeply into this ... find it on this link here:-
https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/
All the best Jan
Muchas gracias, Jan, por tus buenos y saludables consejos,: y por lo mucho que nos enseƱas sobre como llevar una alimentaciĆ³n correcta.
Un saludo.
Thanks for sharing, Jan. I'm a big fan of the water tip...it really is so important.
All great advice. Now we just have to take it. :)
GOOGLE TRANSLATE
J.P. Alexander
Gracias por el consejo. Te mando un beso.
Thanks for the advice. I send you a kiss.
Manuel
Muchas gracias, Jan, por tus buenos y saludables consejos,: y por lo mucho que nos enseƱas sobre como llevar una alimentaciĆ³n correcta.
Un saludo.
Thank you so much, Jan, for your sound and healthy advice, and for all the teachings you give us about proper nutrition.
Best regards.
I've just had some ginger in hot water.
I do maybe half of these, but I know I could do better.
Thank you for the information. I’ve been adding ginger to my warm lemon water first thing in the morning, and a dash of hot sauce.
Todo es muy interesante. Gracias y besos.
Great advice here, Jan. I have found that my gut problems have been generally much better since taking probiotic yoghurt every morning. The other advice is also very helpful.
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