Gut Health 101: 5 Superfoods to Dramatically Improve Gut Health
Your gut is called the second brain and for good reason. The gut contains 100 million nerve cells lining the gastrointestinal tract, from the esophagus to the rectum. Improving your gut health can have a massive impact on your brain health, mood and immunity, and so much more!
So if you are wanting to improve your gut health, what foods should you eat?
Listen to this episode here on my Podcast.
Here are 5 Superfoods that can be powerful additions to your eating plan to help you improve your gut health:
Leafy Greens: These nutritional powerhouses contains prebiotic fiber, plus vitamins C, K, iron, Calcium, magnesium and can be anti-inflammatory too. Leafy greens can be added to smoothies, in salads, stir fries and even added to pastas.
Live Culture Yogurts: The term “live cultures” refers to probiotics, or good bacteria that can be found in many yogurts, both dairy and non-dairy. Check the labels to ensure that there is not too much sugar added to the yogurt - excess sugars can potentially impact gut health negatively over time.
Olive Oil: Good quality olive oil is a healthy fat that can slow down the movement of food through the digestive tract. This aids nutrient absorption because it takes longer for the foods to work through the digestive tract. some studies have shown that olive oil is beneficial for easing indigestion problems and can minimize the work required by the pancreas by lowering the production of digestive enzymes, while also inhibiting pathogens.
Chia seeds: These tiny but might seeds pack a huge nutritional punch. They are filled with protein, omega 3’s (the anti-inflammatory fatty acids) as well as fiber. The fiber found in chia seeds is mostly soluble fiber and mucilage, which gives moistened chia seeds that thick and gelatinous texture. These fibers may help lower LDL cholesterol and slow down digestion. This would in turn increase feelings of fullness, help to improve bowel movement regularity and help to prevent blood sugar spikes after a meal.
Cruciferous Veggies: this special category of veggies can actually help to maintain the gut microbiome and impact your immunity too. Cruciferous veggies include things like broccoli, cabbage and Brussel sprouts, and they are high in fiber. People who eat cruciferous veggies daily are also linked with lower rates of chronic diseases such as cancer and heart disease. Cruciferous veggies are also great for detoxification and liver support.
These 5 ingredients are superfoods in my book that can truly help to improve your gut health. But how can you start to implement these ingredients every day?
Also, if you’re ready to kick start your gut health, join me in my Free Gut Health Masterclass on April 26 at 11 am CST. This virtual masterclass will walk you through how you can start massively improving your gut health today and how to keep it going for years to come. This Gut Health Masterclass is unlike anything around because not only does it focus on the physical body, it also looks at the direct impact of your mental, emotional and energetic health on your gut health. Sign up for this Free Masterclass by going to nourishwithrenata.com or connecting with me on social media. I’m at @nourish_with_renata on Instagram or on Facebook.
What questions do you have about gut health? Book a FREE 20 minute nutrition consultation to find out more about how you can improve your gut health.
Plus, learn more about my new membership, Nourish, right here.
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Hey! I’m Renata!
Your intuitive nutrition coach and fellow food lover. I’m here to help you find the foods that work best for your body, without feeling deprived or starving.
