“4 supplements I used to heal my gut”
“The best greens powder for gut health”
“The probiotic everyone needs for better digestion”
Gut health is a hot topic right now with a lot of misinformation surrounding it. Don’t get me wrong, I love that fiber is trending. However, there’s so much nonsense on social media that I felt it was time to set to record straight.
The secret to improving gut health isn’t supplements or powders – it’s food.
Continue reading to learn about the best foods for gut health and how you can easily incorporate them into your diet (without overthrowing your current habits)!
Gut Health 101
Gut health content on social media, not created by dietitians, so often gets it wrong.
“Unfortunately, many of the trends tend to focus on specific “quick fix” products such as green powder detoxes or complex elimination diets leading individuals to further “shrink their lives” in a way which can actually harm their gut health via reduced dietary diversity and increased stress levels.” – Jacquelyn Ehmer, MS RDN (@gentlegutnutrition)
Let’s start by learning the bare minimum about the gut and digestion.
Why does gut health matter?
Research on gut health boomed in 2019 and has continually been growing. We now know that gut health, and the microbes that dictate it, influence immunity, mood, heart health, fat metabolism, and sugar digestion (1).
More and more evidence shows that gut health is pretty important for overall health and wellness.
The Gut Microbiota
Our digestive tract is filled with bacteria, from your mouth to your colon! The gut microbiota is extremely complex and in fact, the microbiota as a whole has been defined as an essential organ (2). Who knew!
The gut microbiota is basically made up of bacteria and that bacteria is impacted by genetics, environmental exposures, age, and diet (3). The thing we have the most control over is what we eat.
Fiber rich foods are most often associated with improved gut health because fiber feeds the gut microbiota! Fiber also aids digestion by promoting regular bowel movements and preventing constipation.
Best Foods for Gut Health
The best foods correlated with a healthy gut are those high in fiber and fermented foods. A diet high in the following foods are associated with increased microbiota diversity and thus improved gut health.
Whole Grains
Whole grains contain the all three parts of the original grain kernel. Conversely, refined grains are whole grains that have been processed to remove two out of three parts ,bran and germ, leaving only the endosperm.
Whole grains include oatmeal, quinoa, bulgar, farro, whole wheat flour, whole wheat pasta products, whole grain bread, whole wheat bread, barley, corn, buckwheat, millet, brown rice, and wild rice (6).
Dietitian tip: You don’t have to exclusively eat whole grains to benefit your gut health – just incorporate them more often! If you hate whole grain bread, continue with white. If you don’t mind eating brown rice over white, then do it! Keep your taste buds involved in this decision making process so this change can be sustainable.
Fruits & Vegetables
Fruits and vegetables are high in fiber and micronutrients, making them very health promoting and great for gut health. A goal I often make with clients is to include a fruit or vegetable with every meal.
A serving of vegetables roughly includes a 1/2 cup cooked and 1 cup uncooked. I recommend always having frozen vegetables stocked and opting for easy “on the go” fruits that don’t need to be prepped. This can make it easier to get fruit and veggies in! My favorites are bananas, apples, and clementines!
Beans & Legumes
Beans, legumes, and pulses are a source of resistant starch (fiber) which, as we’ve discussed, are great for gut health. As a bonus, they’re also high in protein(8)!
Examples include black beans, chickpeas, lentils, peas, kidney beans, lima beans, pinto beans, navy beans and surprisingly, peanuts.
These are great additions to salads, rice dishes, or just a crunchy roasted snack!
Fermented Foods
Did you know that fermentation started as a way to extend the shelf life of some foods?
Fermented dairy products (like yogurt or kefir) are naturally high in gut healthy probtiocs and linked to a reduced risk of mortality, type 2 diabetes, and cardiovascular disease. Similarly, kimchi consumption has been linked to reduced risk of type 2 diabetes, and various fermented foods have been connected to changes in mood and brain function (10).
Fermented foods include yogurt, most cheeses, kimchi, sauerkraut, kefir, miso, tempeh, kombucha, and sourdough bread.
Time to drop the myth that diary is bad for gut health! Unless you’re allergic or intolerant, of course.
Dieting & Gut Health
I’d be remiss not to mention that dieting can have a negative impact on gut health. Dieting adds stress to the body, sometimes specifically about food and eating, which reduces blood flow to the stomach and impacts digestion.
Dieting also usually restricts the variety of foods the dieter eats, which negatively impacts the diversity of bacteria in the gut. Especially a low carb diet or gluten free diet (without an allergy) lacks the healthy gut fiber found in grains that is especially important for a healthy gut (11).
Conclusion
You don’t have to completely change your lifestyle to improve your gut health. It’s not about subtracting things from your diet, but rather adding!
Can you add a fruit or veggie with every meal and snack? Can you incorporate yogurt into your day? These are the small kinds of changes that can make a big impact over time.
If you are experience excessive bloating, constipation, or diarrhea, or just want to improve your lifestyle in a sustainable way, it may be time to see a dietitian!
Get your insurance benefits checked with this link. You might have unused nutrition benefits waiting to be used!
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About The Author
Chelsea Shafer, RD, LD, RYT graduated from Purdue University in 2020 and completed the Wellness Workdays Dietetic Internship in 2022 where she specialized in sports nutrition and entrepreneurship. Chelsea is a proud Registered Dietitian who has helped over 300 clients live healthier, happier lives and accept their bodies. Currently, Chelsea is pursuing blogging, working as a registered dietitian at Happy Strong Healthy and teaching yoga at a local studio in Atlantic Beach, Florida.
