6 Best Health Foods to Support Your Gut Microbiome
Have you recently visited a grocery store and realized how many ‘gut microbiome friendly’ products there are out there? How do you know which ones will help and what your gut microbiome really needs?
Do you try the bottle of probiotics or choose a food option like yogurt or kefir?
If you’ve had your fair share of unhealthy and gut damaging foods, you might be on a journey to heal and repair your gut health. But before jumping on the supplement train, it’s important to realize that adjusting your diet and focusing on foods can also be hugely positive for your gut microbiome.
We’ve done the research, so you don’t have to and here’s what we’ll cover in our guide on gut microbiome friendly foods:
- How does your gut microbiome work?
- Foods to avoid in the grocery store
- Best foods to heal your gut microbiome
What Is Your Gut Microbiome?
Let’s start off with the basics! Your gut microbiome is made up of trillions of bacteria and microbes that live in your gut and are unique to you.
Our gut microbiome has a mix of:
- Bacteria (the most common microbe living in your gut)
- Fungi
- Viruses
- Protozoa (parasites)
A healthy gut microbiome means that everything is in balance. Some positive signs include minimal bloating, regular bowel movements and efficient digestion of food. But your gut health can also indicate when your health needs some extra support.
Gut Microbiome and Other Health Issues
You might have heard of the gut microbiome brain axis and the link between gut health and mental health. That’s right, your gut microbiome can impact your mental health and even cause anxiety and depression.
But what about other health issues – can poor gut health be linked to more serious health concerns?
In addition to bloating, diarrhea or constipation, poor gut microbiome can also indicate health problems such as bodily inflammation and metabolic disorders. Some symptoms that often go hand-in-hand with gut issues and other health complications include:
- Poor sleep quality
- Brain fog
- Acne
- Weight gain
Experiencing one or more symptoms? Synergy Integrative Health and Wellness uses a comprehensive gut microbiome test to find out exactly what your gut microbiome needs! This helps to find the true root cause of your gut health struggles.
Foods to Avoid
We also take a holistic approach when it comes to your nutrition and diet!
Your gut microbiome and diet are closely linked. Want to improve your gut microbiome, balance your hormones and clear your skin? There are some big no-nos when it comes to food and caring for your gut microbiome.
Packaged foods, ultra processed foods and additives are at the top of this list. Unfortunately, along with the convenience of a fast and easy meal, the modern diet is also high in additives, food dyes, high fructose corn syrup and preservatives.
Some common culprits and foods to avoid include:
- Reconstituted meat products like SPAM and hot dogs
- Potato chips
- Candy
- Frozen meals such as pizza
- Soft drinks
- Store bought cookies and granola bars
A lot of these foods can be deceptively high in sugar, are made up of refined grains and contain filler ingredients.
This might feel like a long list of foods to avoid, but there are plenty of foods that you can replace them with! Our registered dietitian nutritionist can help you create the perfect weekly meal plan to heal and repair your gut microbiome.
Our Top 6 Foods For a Healthy Gut Microbiome
1. Soups and Stews
Think warm, hearty and delicious bone broths, beef stews and chicken soups. Slow cooking meat is highly beneficial. It makes the meal easily digestible and can help repair the lining of your gut.
Bone broth, cooked with beef bones or chicken necks is extremely high in unprocessed collagen which can help strengthen your gut lining. Full of glutamine and other amino acids, it can also improve your joints and skin elasticity.
2. Prebiotic Foods
Prebiotics, probiotics, what’s the difference? Most of us know what probiotics are – they’re the beneficial bacteria that live in our gut – our ‘good’ bacteria.
But did you know that prebiotics also support your gut microbiome? Prebiotics are a food source for probiotics and eating prebiotic rich food helps to ensure that our probiotics remain strong and numerous.
Prebiotic foods include nuts and whole grains and fresh fruit and vegetables such as mushrooms, cabbage, garlic, apples and bananas. It’s a good idea to eat prebiotic foods alongside probiotic food, as the two work together.
3. Probiotic Foods
Now for everyone’s favorite gut supporter – probiotics. These live microorganisms are a crucial part of our gut microbiome.
In a healthy gut, they help to balance out the ‘bad’ bacteria and keep a whole range of illnesses in check including:
- Allergies
- Mental health issues
- Obesity and weight gain
- Heart disease and high blood pressure
Fermented foods are high in probiotics, very easy to add to most of your meals and your gut microbiome will thank you for including them!
Probiotic foods include:
- Natural yogurt (unsweetened)
- Raw cheeses such as traditionally made parmesan
- Kimchi
- Miso
- Sauerkraut
- Kefir
Check labels to ensure that foods have been traditionally and naturally fermented and are therefore beneficial for your gut microbiome. Probiotics shouldn’t be added as an extra ingredient at the end of processing.
4. Electrolytes
Electrolytes might be a surprising addition to the list but hear us out.
Electrolytes help to maintain gut microbiome health by regulating our fluid balance. They also support cellular function and improve nutrient absorption.
Healthy levels of sodium, magnesium, potassium and calcium are all a part of this function. Electrolytes can be added to foods but a fantastic source is coconut water. One cup in the morning and in the afternoon should do the trick! Plus, it’s delicious and hydrating.
5. Fruit and Vegetables
This one probably goes without saying. In addition to having healthy amounts of fiber, a lot of fruit and vegetables also contain prebiotics.
But the point that needs to be stressed here is that a diverse diet, full of whole foods is the way to go. Our gut microbiome thrives on a diet that is filled with a large variety of foods.
As a bonus, green vegetables also contain chlorophyll which helps to increase antioxidants in the bloodstream.
6. Herbs and Spices
Want to spice up your meal and improve your gut microbiome at the same time?
Herbs and spices contain polyphenols which help to increase the number of good bacteria in your gut, thus supporting your gut microbiome. So don’t hold back when it comes to adding pepper, cinnamon, ginger and turmeric the next time you’re in the kitchen.
Healing Your Gut Can Take Time
Your gut microbiome and gut health is a complex thing. Which means that healing your gut can take time and effort. Be patient with yourself.
If you’re looking to speed up the healing process, working with Synergy Integrative Health and Wellness’ gut health expert and registered dietitian nutritionist can help you make the right changes to your diet and health. We’ll also make sure your gut health symptoms aren’t linked to more serious health concerns!
Book a consultation today and say goodbye to poor gut microbiome symptoms like fatigue, brain fog and weight gain. Instead look forward to more energy, improved mood and a clear mind!