FIVE NON-FIBER FOODS THAT SUPPORT GUT HEALTH
Fiber is an essential nutrient that needs to be incorporated into our daily routine. As a reminder, fiber is found in all plant-based foods - fruits, vegetables, whole grains, nuts, seeds, etc. It’s essential for gut health.
Even know we need fiber in our diet for the overall health of our gut, we also need to incorporate other foods that support gut health as well. So here are my Top 5 Recommendations to help support gut health.
BONE BROTH: Bone broth is full of properties that support our health in many ways, especially when it comes to gut health and our immune systems. Here’s some benefits of adding bone broth to your diet.
Bone broth is rich in collagen and gelatin, which breaks down into essential amino acids like glutamine. Glutamine plays a critical role as a primary energy source for intestinal cells, helping to repair and heal the intestinal lining. This is especially important for preventing and healing leaky gut (a condition that happens when the gut lining becomes compromised and undigested food and bacteria pass into the bloodstream. This can lead to many health issues).
It boosts metabolism.
It contains glutathione that is highly powerful detoxifying agent that can help cleanse the liver and digestive system.
It contains nutrients to help support joint strength and flexibility.
It contains vital nutrients and other properties to reduce inflammation in the body.
It can help remineralize bones and teeth.
WAYS TO ENJOY BONE BROTH: You can sip on bone broth, make drinks like a bone broth hot chocolate, or use it for homemade soup.
SALMON: Salmon is rich in Omega-3' Fatty Acids. These have been linked to reducing symptoms of certain inflammatory bowel diseases like colitis and crohns. Omega 3 Fatty Acids reduce the production of pro-inflammatory cytokines and instead, increase the production of anti-inflammatory compounds. Protein is also crucial for the repair and regeneration of gut cells as well.
WAYS TO USE SALMON: Salmon is a great protein source to add to your weekly meals. You can add it to a sheet pan with a variety of vegetables for a fast and easy dinner recipe. It’s also great to use for salads or buddha bowls.
MANUKA HONEY: Honey acts a prebiotic, meaning it provides nourishment for the good bacteria in your gut. Our gut microbiome needs healthy bacteria to promote overall health, boost our immunity, improve digestion and more. Manuka honey also helps repair and heal the intestinal lining just like bone broth. It can help prevent and heal leaky gut. Manuka honey is also known for its immune boosting components. It’s anti-bacterial and anti-viral.
WAYS TO USE HONEY: Honey is a great natural sweetener. You can add it to drinks, smoothies and homemade desserts. You can also just eat a spoonful for its benefits.
PARSLEY: Parsley is an antioxidant powerhouse. It helps support our livers natural detoxification pathways because it contains two important compounds - apigenin and myristicin. Apigenin supports our body’s ability to kill free radicals and lower oxidative stress. Myristicin is able to induce glutathione (GST) in the liver, which aids detoxification. Parsley also helps our body’s natural remove heavy metals. All these attributes allow our gut to function more effectively. Note: Cilantro is another great microgreen that helps push out heavy metals.
WAYS TO USE PARSLEY: Parsley is a great microgreen. You can add it to almost anything. Add it to baked goods, eggs, smoothies, soups or use it to garnish almost any dish.
FERMENTED FOODS: (Avoid for low acid protocols) Fermented foods are packed full of probiotics. Probiotics are known as the healthy bacteria our gut microbiome needs in order to function optimally and push out pathogens. Having a diverse microbiome, full of a wide range of healthy bacteria strains, is critical to a healthy gut. The more diverse your biome is, the better it is able to function. Some examples of fermented foods include yogurt, kimchi, tempeh, sauerkraut, miso, kefir, Sourdough Bread, Pickles, ACV and Certain Cheeses. As mentioned, if you struggle with acid reflux and are following a low acid protocol, fermented foods should be avoided. The exception would be miso and tempeh.
WAYS TO USE FERMENTED FOODS: These vary on the type of fermented foods. Yogurt is a healthy breakfast idea. Miso is amazing in oriental dishes. Kimchi and sauerkraut are great on sandwiches, in wraps or on top of a salad.
Which one of these foods do you enjoy adding to your meals and how? Are you considering adding some of these to your meals now? Let me know in the comments!
This bonus post this week is free for everyone so also feel free to share it with your friends! You can also follow me on Instagram @lowacideats. In the near future, I will be offering nutrition health protocols and meal plans for purchase. You can also reach out to me there to work with me 1:1 for a personalized health protocol and meal planning service. c
DISCLAIMER
This document is for educational and informational purposes only and to be used solely as a self-help resource. We are not providing medical, nutrition therapy advice or physiological advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical provider.