Best Foods and Practices for a Healthy Gut

By: Lauren Bruun
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Nutrition Gut Health
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July 4, 2022
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12 Min read

Best-practices-for-gut-health “Gut health” doesn’t sound very glamorous, but it’s essential for our overall well-being. It refers to the proper working of the organs and tissues of the digestive tract, as well as the health of the microbiome in the human digestive system. The trillions of microorganisms that live in the gut affect physical and mental health powerfully. Most of these are helpful, even essential for good health. Some can be harmful in excessive amounts.

What is the Gut?

The gut refers to the gastrointestinal (GI) tract, which includes the mouth, esophagus, stomach, and intestines. While not an organ, the trillions of microbes including bacteria, fungi and viruses in the GI tract are key to normal digestion and our overall health. Each one has their place in the ecosystem of our gut. Some microbes make it possible for us to digest certain foods and absorb nutrients more efficiently. Others suppress harmful bacteria to keep us from getting sick.

Problems with the Gut

Changes to the balance of microbes can cause or aggravate many diseases. Harmful changes to the gut microbes can come from a poor diet and overuse of antibiotics. Too much processed foods, fatty foods and sugary foods, particularly those that contain high-fructose corn syrup, will also harm the microbe balance.

Some kinds of bacteria, like those that cause gastroenteritis, irritate the intestinal lining. When the microbe populations are unbalanced for too long, it eventually damages the gut lining. This leads to leaky gut syndrome. This happens when the barrier between us and anything harmful in our food becomes thinner, or “leaky”. In this state a person’s immune system, functions abnormally, nutrients do not absorb correctly, and one’s mental health can deteriorate.

Tips to Improve Gut Health

A person’s diet is closely linked to the health of their gut. The health of their gut is directly linked to overall health and wellbeing. Foods that are high in sugars, simple or highly refined carbohydrates, and ultra-processed foods harm the GI tract by causing inflammation.

Instead, try these foods:

Collagen-rich foods. Collagen is the most plentiful protein in the human body, responsible for many tasks, including healing and regenerating the lining of the digestive tract. Foods that are full of collagen, like organic mushrooms, grass-fed bone broth, and fatty fish like wild-caught salmon, which help heal and regenerate the tissues of the intestinal lining. Getting enough collagen isn’t difficult. Along with consuming collagen-rich foods, you can also consume high-quality grass-fed collagen powders or supplements.
High-fiber foods. Low-fiber diets have been implicated in many diseases of the gut, including colon cancer, diverticulitis, and ulcerative colitis. High-fiber foods are extremely important for keeping the gut in top condition. The best sources of fiber include foods from organic plants, organic-sprouted whole grains, and soaked beans, and lentils. Dietary fiber is a source of prebiotics, which nourishes and feeds the helpful bacteria in your gut, which allows you to get more nutrition from your food. Dietary fiber also helps the gut eliminate toxins through waste.
Fermented foods. Naturally fermented foods contain both fiber and their own living microbes that help feed and protect the bacteria that the gut relies on. Make sure you find the label “raw and naturally fermented” on products you buy. Quality matters when it comes to reaping the full benefits of fermented foods. These are just a few of the many foods that promote the best health of the gut:
- Grass-Fed Yogurt. Yogurt, made by fermenting milk, is loaded with live cultures of probiotic bacteria.
- Organic Sauerkraut. Fermented cabbage is rich in bacteria and micronutrients that replenish the gut microbiome.
- Organic Kombucha. Filled with bacteria and yeast, kombucha is a green or black tea that is good for some people to support a healthy gut flora.
- Grass-Fed Kefir. Kefir is a drink made from fermented milk. It tastes much like yogurt and contains enzymes that help break down lactose.
- Organic, Fermented Miso. Made from soy paste, miso can be found in soup and is often used as a salad dressing. Always choose organic to avoid GMO’s.
- Organic, Fermented Tempeh. Tempeh comes from fermented soybeans. It contains all the essential amino acid groups required for proteins. Always choose organic to avoid GMO’s.
Stay hydrated. Getting sufficient water is essential to the good health of the entire body, but the GI tract is reliant on water for proper bowel functions and elimination. Aim for half your body weight in ounces of water per day to prevent dehydration. Add a pink of pink Himalayan sea salt and lemon/lime juice for extra absorption and hydration.
Reduce stress. Psychological stress prompts the release of the inflammatory chemical cortisol, which is hard on the GI tract and can be the root of many symptoms and diseases.
If you smoke, quit. Smoking contributes to peptic ulcers and aggravates Crohn’s disease, a chronic inflammatory disease of the bowel. Smoking is a significant source of toxins.
Take antibiotics only when necessary. Don’t take old antibiotics and always follow your doctor’s directions. Too many antibiotics can kill beneficial bacteria, causing an overgrowth of harmful bacteria, like Clostridium difficile, which causes hard-to-treat diarrhea.
Stay active and move your body. Movement, exercise, and sweating is important when it comes to proper functioning, detoxification, and elimination, leading to a healthier gut.