Top 10 Gut Friendly Foods

Are you looking for ways to improve your gut health naturally? The good news is that there are plenty of foods that can help. A healthy gut means a healthy body, and these foods can not only improve your digestion but also your overall well-being. So, without further ado, let's dive into the top 10 gut-friendly foods.

1. Fermented Foods

Fermented foods are a great source of probiotics, which are beneficial bacteria that can improve your gut health. Some examples of fermented foods include kefir, sauerkraut, kimchi, and yogurt. By adding these foods to your diet, you can improve digestion, boost your immune system, and even reduce inflammation.

According to research, probiotics can help alleviate various gut-related issues such as bloating, constipation and diarrhoea. At Lean Greens, we've developed our own Super Greens Powder that includes digestive enzymes to support your gut health, immune system, and overall well-being.

2. Leafy Greens

Leafy greens such as spinach, kale, and collard greens are high in fibre and can help promote healthy digestion. They also contain antioxidants that can reduce inflammation, which can be beneficial for people with inflammatory bowel diseases like Crohn's disease or ulcerative colitis.

Spinach, for instance, is an excellent source of vitamin K, which research suggests may help reduce the risk of developing serious gut diseases. Besides, our Super Greens Powder contains spinach, which helps you get more fibre, vitamins, minerals and antioxidants in your diet, promoting good gut health.

3. Ginger

Ginger is a naturally anti-inflammatory food that can help reduce nausea and other digestive issues. You can add ginger to your diet by drinking ginger tea, adding fresh ginger to your smoothies, or cooking with it in soups, stir-fries, and other dishes.

According to research, ginger can help alleviate gut inflammation, as it helps inhibit the activity of specific enzymes that trigger inflammation in the gut. At Lean Greens, we've developed a gummy with nutritional properties to support healthy digestion. Our Apple Cider Vinegar gummies include ginger as well as mother apple cider vinegar, a gut-friendly nutrient to give you a daily dose of health.

4. Garlic

Garlic is a prebiotic food that can help feed the beneficial bacteria in your gut. It also contains anti-inflammatory compounds that can reduce inflammation and improve digestive health. You can add garlic to your diet by using it as a seasoning in your dishes.

5. Berries

Berries, such as blueberries, strawberries, raspberries, and blackberries, are not only delicious but also incredibly beneficial for maintaining a healthy gut. These vibrant fruits are packed with fibre, which plays a vital role in supporting digestive health.

The high fibre content in berries promotes regular bowel movements and helps prevent constipation. It acts as a prebiotic, providing nourishment for the beneficial bacteria in your gut. By fueling the growth of these friendly bacteria, berries contribute to a balanced and thriving gut microbiome.

Additionally, berries are rich in antioxidants, which are powerful compounds that help protect the cells in your gut from oxidative stress and inflammation. In particular, blueberries have been extensively studied for their potential benefits on gut health. They contain phytochemicals, such as anthocyanins, that have been shown to reduce inflammation in the gut and improve overall gut function.

Including a variety of berries in your diet can provide a wide range of beneficial nutrients that support a healthy gut. You can enjoy them on their own as a snack, add them to smoothies, or incorporate them into your breakfast, such as topping your oatmeal or yogurt with a handful of berries.

6. Whole Grains

Whole grains such as oats, brown rice, and quinoa are high in fibre and can help promote regular bowel movements. By adding whole grains to your diet, you can also reduce the risk of developing colon cancer.

7. Nuts and Seeds

Nuts and seeds are nutritional powerhouses that play a crucial role in maintaining a healthy gut. Packed with fibre, essential fatty acids, and a range of beneficial nutrients, they offer numerous benefits for digestive wellness.

One of the key reasons why nuts and seeds are essential for a healthy gut is their high fibre content. Fibre acts as a prebiotic, providing nourishment for the beneficial bacteria in the gut. This promotes a thriving gut microbiome and helps maintain a balanced ecosystem of microorganisms in the digestive system. By supporting the growth of these beneficial bacteria, nuts and seeds contribute to optimal digestion, nutrient absorption, and overall gut health.

Furthermore, nuts and seeds are rich sources of essential fatty acids, including omega-3 and omega-6 fatty acids. These healthy fats play a vital role in reducing inflammation in the gut. Inflammation is a common underlying factor in many digestive disorders, and by incorporating nuts and seeds into your diet, you can help alleviate inflammation and promote a healthier digestive system.

Specific varieties of nuts and seeds have their own unique benefits. For example, almonds are rich in fibre, vitamin E, and magnesium, all of which support gut health. Walnuts, on the other hand, are an excellent source of omega-3 fatty acids, which have been shown to reduce inflammation and improve gut function. Chia seeds are loaded with fibre and also provide omega-3 fatty acids, making them an excellent addition to support a healthy gut.

Including a variety of nuts and seeds in your diet is simple and convenient. You can enjoy them as a snack, sprinkle them over salads or yoghurt, incorporate them into baked goods, or use them as a base for homemade energy bars. By diversifying your nut and seed consumption, you can ensure you're benefiting from the unique combination of nutrients each type offers.

In summary, nuts and seeds are essential for a healthy gut due to their high fibre content, essential fatty acids, and inflammation-fighting properties. By including a variety of nuts and seeds in your daily diet, you can support a thriving gut microbiome, reduce inflammation, and improve overall digestive function. So, grab a handful of almonds, walnuts, or chia seeds and enjoy the gut-healthy benefits these nutritious powerhouses have to offer.

8. Lean Proteins

Lean proteins such as chicken breast, turkey, and fish can help reduce gut inflammation and promote gut health. They are also excellent sources of essential amino acids and can help you feel full and satisfied for longer.

9. Avocado

Avocados are often hailed as a superfood, and for good reason. They offer a myriad of health benefits, including being essential for a healthy gut.

Avocados are rich in healthy fats, particularly monounsaturated fats, which are known to support gut health. These fats help nourish the cells lining the digestive tract, promoting a healthy and strong gut barrier. By maintaining the integrity of the gut lining, avocados help prevent harmful substances from leaking into the bloodstream, reducing the risk of inflammation and digestive disorders.

Furthermore, avocados are an excellent source of dietary fibre. Fibre is crucial for optimal gut function as it adds bulk to the stool and facilitates regular bowel movements. The fibre content in avocados supports healthy digestion, prevents constipation, and fosters the growth of beneficial gut bacteria. This, in turn, helps maintain a diverse and balanced gut microbiome, which is essential for overall gut health.

In addition to healthy fats and fibre, avocados are packed with essential vitamins and minerals. They are an excellent source of vitamin E, a potent antioxidant that helps protect the gut cells from oxidative damage. Avocados also provide a good amount of potassium, magnesium, and folate, which are vital for proper gut function and overall well-being.

Another remarkable feature of avocados is their anti-inflammatory properties. Chronic inflammation in the gut can lead to various digestive disorders. Avocados contain a unique combination of antioxidants and monounsaturated fats that help reduce inflammation in the gut, promoting a healthier digestive system.

Incorporating avocados into your diet is easy and versatile. You can enjoy them sliced on toast, added to salads, blended into smoothies, or even as a creamy addition to various dishes. The creamy texture and mild flavour of avocados make them a delicious and nutritious addition to any meal.

In summary, avocados are a powerhouse when it comes to supporting gut health. Their abundance of healthy fats, fibre, vitamins, minerals, and anti-inflammatory properties make them a valuable addition to a well-balanced diet. So, make sure to include avocados in your meals regularly and reap the benefits they offer for your gut and overall digestive wellness.

10. Fermentable Fibers

Fermentable fibres such as psyllium husk, inulin, and resistant starch can help promote the growth of beneficial bacteria in the gut. These fibres are found in foods such as lentils, chickpeas, and sweet potatoes.

In conclusion, adding these gut-friendly foods to your diet can go a long way in improving your digestive health and overall well-being. However, if you're looking for extra gut support, consider trying our Gut Health Bundle which includes our Organic Super Greens Powder, Acidophilus Probiotic, and Turmeric & Vitamin D3 to support your gut health, inflammation, and relaxation.