Supercharge Your Gut… Eat 30+ Different Plants Per Week
Plant-Based Foods for Gut Health [Boost Your Microbiome With Prebiotics and Probiotics]
Gut health seems to be a trendy topic these days, but it's trending for a reason.
Your gut is responsible for so much of your overall than you may realize. Not only does it help to digest food, but it also plays a crucial role in your immune system and can even affect your mood. That's why it's essential to keep your gut healthy by eating various plant-based foods.
Research found that people who ate more than 30 different plant foods each week had a more diverse gut microbiome compared with those who ate 10 or fewer.
Poor Gut Health Impacts More Than Just Your Stomach
Did you know that gut health is intimately connected to overall health? In fact, research shows that the state of our gut microbiome can affect everything from our mental health to our weight. Poor gut health can lead to severe diseases like cancer and autoimmune disorders.
That's why it's so important to take care of our gut health by eating a variety of plant-based foods and keeping our digestive system functioning correctly. Doing this can help boost the good bacteria in our gut and help us stay healthy and happy!
Symptoms of Poor Gut Health
Some symptoms of impaired gut health are obvious, like irregular bathroom habits. However, others are subtle and can seem unrelated to your diet. Check out these symptoms. Do they sound familiar?
· Bloating
· Constipation
· Diarrhea
· Gas
· Indigestion
· Acid reflux, heartburn
· Nausea
· Poor absorption of nutrients
· Skin problems, such as eczema and psoriasis
· Joint pain
· Headaches
· Fatigue
· Mental fog
Foods to Eat
A plant-based diet is the best way to improve your gut and overall health. Eating various fruits, vegetables, and whole grains provides your body with the fiber needed to maintain your digestive system. Additionally, plant-based foods are high in antioxidants, vitamins, and minerals, which can help boost your immune system and protect your body from disease.
Pre-biotics and pro-biotics are two of the most essential tools for maintaining gut health. Prebiotics are plant-based fibers that act as food for the good bacteria in our gut. At the same time, probiotics are good bacteria strains that help restore balance to the gut microbiome.
Both prebiotics and probiotics can help to improve gut health, boost the immune system, and protect against disease. They are perfect for people who suffer from gut-related problems like constipation, diarrhea, gas, and bloating.
Adding prebiotic and probiotic foods to your diet is a great way to improve your gut and overall health. Some of the best prebiotic and probiotic foods include:
· Fermented foods like yogurt, kefir, and sauerkraut
· Prebiotic vegetables like asparagus, artichokes, and garlic
Top Foods to Improve Gut Health Starting Today
No, you don't have to give up eating tasty food. Plant-based diets are delicious, nutritious, and cost-effective. When someone says they are on a plant-based diet, most people think of fruits and vegetables. While that's undoubtedly part of a plant-based diet, many more options exist. Check out these plant-based foods to maximize your gut health.
Fruits and Vegetables
A variety of fruits and vegetables are essential for a healthy plant-based diet, as they provide vital nutrients and antioxidants that are beneficial for gut health.
Leafy Green Vegetables
o Spinach
o Kale
o Arugula
Cruciferous Vegetables
o Broccoli
o Cauliflower
o Asparagus
Root Vegetables
o Potatoes (eating cold potatoes are higher in resistant starch so even better for you gut)
o Onions
o Garlic
o Carrots
o Artichokes
Berries
o Strawberries
o Blueberries
o Raspberries
o Bumbleberry
Citrus Fruits
o Lemons
o Oranges
o Grapefruits
Other Fruits
o Apples
o Pears
o Bananas
o Cucumber
o Avocado
Whole grains, Beans, and Legumes
Beans, legumes, and whole grains are essential to a plant-based diet. These foods are packed with fiber, protein, and nutrients that are essential for gut health. These foods also contain antioxidants and other compounds that can protect your body from disease.
Whole Grains
o Oatmeal
o Quinoa
o Buckwheat
o Brown Rice
Beans
o Black Beans.
o Black-Eyed Peas
o Cannellini Beans
o Chickpeas (Garbanzo Beans)
o Great Northern Beans
o Kidney Beans
o Lima Beans
o Pinto Beans
Legumes
o Green Beans
o Snow Peas
o Lentils
Nuts, Seeds, and Fermented Foods
Nuts, seeds, and fermented foods are all essential parts of a diet designed to improve gut health. Nuts and seeds are full of fiber, protein, and nutrients that are essential for gut health. Fermented foods are excellent for gut health because they contain probiotics, which help to keep the gut microbiome healthy.
o Almonds
o Hazelnuts
o Pumpkin Seeds
o Kimchi
o Yogurt
o Kefir
o Sauerkraut
Common Problems Associated with Poor Gut Health
In fact, research shows that the state of our gut microbiome can affect everything from our mental health to our weight. Poor gut health can lead to severe diseases like cancer and autoimmune disorders.
That's why it's so important to take care of our gut health by eating a variety of plant-based foods and keeping our digestive system functioning properly. Doing this can help boost the good bacteria in our gut and keep us healthy and happy!
Arthritis
Arthritis is a painful condition that impacts millions around the world. While there is no one-size-fits-all cure for arthritis, taking care of our gut health is one of the best ways to help manage the symptoms. By choosing various plant-based foods and keeping our digestive system functioning properly, we can help boost the good bacteria in our gut.
Blood sugar and Weight
Insulin resistance is a condition in which the body becomes resistant to the effects of insulin. This can lead to high blood sugar levels and type 2 diabetes. Poor gut health is a significant contributor to insulin resistance, so it's essential to take care of our gut health by eating a variety of plant-based foods and keeping our digestive system functioning properly.
Mood and Cognition
Yes, gut health can impact your mood. Poor gut health can lead to leaky gut syndrome, which significantly contributes to anxiety, depression, memory problems, and other mood disorders.
Your Cancer Risk
Did you know that the health of your gut microbiome can play a role in reducing your risk of cancer? A healthy gut microbiome is vital to a properly functioning immune system and to preventing disease.
The Bottom Line
The bottom line is that a healthy microbiome affects your whole body and overall health. Eating a variety of plant-based foods is one of the best ways to maintain a healthy gut microbiome, so make sure to include plenty of these foods in your diet!
If you are experiencing Gut Issues and need support check out my program “Fix Your Gut Solution” inside this program we will dive deep into your symptoms and take the guesswork out by doing functional testing to get to the root cause of your symptoms.
If you have any questions, please just hit reply to this email.
I invite you to book a free, no-obligation 30-min Discovery Call to discuss how I can help you.
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Sources:
Alzheimer's Natural Treatment Options & 7 Notable Breakthroughs - Dr. Axe. https://draxe.com/health/alzheimers-natural-treatment/
A gastroenterologist's morning routine - FDHS. https://www.fdhs.com/morning-routine-of-a-gut-health-doc/
Vegan Brain Health - Effects of vegan diets on your brain. https://rebelveganclub.com/vegan-brain-health/
gut health – Seven Grains | Natural Market | Tallmadge, OH. https://www.sevengrains.com/tag/gut-health/
