Did you know that your gut houses 70-80% of your immune system? That’s why it’s so important to nourish your body with the right nutrients. If you invest in eating the right foods, you can not only improve your gut health, but you'll feel better within yourself, which in turn can positively impact your self-esteem and wellbeing. In this blog, we've shared the top 10 foods for gut health so that you can feel and project the best version of yourself.
Why is gut health important?
Within your digestive system, having good gut health means that you have a balance of healthy bacteria and potentially bad, gut bacteria and yeast. Not having a healthy gut could lead to your immune system and hormones not working as they should do, resulting in you becoming ill. Your gut microbiome can also help you in other ways, such as your metabolism, brain function and mood.
Probiotics are good bacteria for your gut
Probiotics are suggested to help rebalance your gut when it's been upset due to illness or treatment.
Probiotic rich foods seem to be regularly advertised in the media as promoting healthy gut bacteria. However, the picture is a lot more complex, because simply consuming probiotic foods may not benefit your gut health because they are classed as food rather than medicine, meaning probiotics don't have to adhere to the regulations that medicines do.
How can I improve my gut health naturally?
One way to have a healthy gut naturally is by eating foods that have been suggested to positively benefit your gut.
10 good gut health foods and recipes
1. Eat fermented foods for better gut health
Fermented foods include yoghurt, kimchi, sauerkraut, kefir, miso and kombucha.
Recipe: Kefir Banana Pancakes
Start your day off right with this delicious kefir banana pancakes no egg recipe. This dish contains two fermented foods; kefir and yoghurt, meaning it packs a punch with two delicious foods for gut health. Also, these pancakes have other health benefits as they're made of buckwheat, which is known for its make up of fibre and antioxidants.
Recipe: Chocolate, banana & Peaches kefir smoothie
Again, this chocolate smoothie recipe contains kefir, which is made up of pro and prebiotics, meaning it contains beneficial bacteria for your gut health and immune system. Also, it contains chocolate... and who doesn't like chocolate?!
Recipe: Raspberry kombucha mocktail
Kombucha is hugely popular in Asian cultures thanks to its suggested positive impact on gut health. Kombucha can be used in lots of ways, such as in mocktail recipes. Our raspberry kombucha one will definitely hit the spot, as it's a refreshing, light drink without alcohol, that's low in sugar - meaning you can enjoy this at anytime.
2. Wholegrains for gut health
Wholegrains include oats, quinoa, bulgur, buckwheat and more.
Just because wholegrains are good for gut health, doesn't mean you have to eat boring meals. This whole wheat lasagne recipe is a wholesome weekday meal which is sure to please the whole family.
Recipe: Mushroom buckwheat risotto
Sticking on the Italian theme is this mushroom kasha buckwheat risotto recipe. As well as buckwheat being great for your gut health, it is packed with other health benefits, such as containing lots of fibre and protein.
Bananas are one of the prebiotic foods for gut health that help to activate the probiotic good bacteria, which in turn can help your immune system and digestive health.
Recipe: Chocolate protein smoothie bowl
As well as eating bananas on their own, you could add them to your breakfast dishes, such as this chocolate smoothie bowl that's high in protein.
Research has suggested that broccoli can positively impact gut microbiota (the microorganisms in your gastrointestinal system).
Recipe: Lean meatballs with creamy cauliflower and broccoli
This healthy meatballs recipe will ensure you get a good dose of broccoli in your diet, as well as being super tasty and comforting. Also, the cauliflower in this meal will contribute towards your dose of vitamin c and fibre.
As well as being a great food for your gut health, avocado is a food that has exploded over social media over the last 5 years, thanks to its ability to be used in a multitude of ways.
Recipe: Creamy avocado smoothie
Make sure your day starts in the best way with this energy boosting avocado smoothie recipe. When blended, avocado gives smoothies a milkshake-like texture, making this smoothie taste very indulgent. The beauty of getting your avocado dose in with a smoothie, is that it's super easy to make, with you just needing to blend all of the ingredients together and go!
As well as their gut health benefits, almonds make the perfect nourish snack. You could eat them on their own or add them to dishes for an extra bit of indulgence.
Recipe: Dark chocolate bark
For those with a sweet tooth, finding something that's filling, satisfying, healthy and tastes good, can be a difficult task. This dark chocolate bark recipe is a great trick to pull out of your sleeve when the 3pm energy slump hits. As well as containing almonds, this bark is filled to the brim with other healthy ingredients, such as 70% dark chocolate which contains iron and magnesium, as well as superfoods such as dried cherries and seeds - delicious!
7. Beans & legumes
Beans and legumes are great for gut health and can be used in a variety of ways. For instance, beans can be used in Mexican and Middle Eastern dishes, as well as in simple dishes like dips.
Recipe: White bean dip
Within our trio of dips is a white bean dip recipe that is sure to impress any dinner party guest. Quick and easy to make, this dip offers something different to the standard supermarket options, whilst being full of beans which are one of the great foods for gut health.
8. Sweet potatoes
Purple sweet potatoes help enable the growth of good gut bacteria.
Recipe: Tofu nuggets with sweet potatoes
Replace the standard sweet potatoes with purple ones in our tasty tofu chicken nuggets recipe. This meal is a great weekday or weekend treat and is perfect for vegetarians or those looking at reducing their meat consumption.
Apples help stimulate gut microbiota, which is also known as the healthy bacteria in your gut.
Recipe: Porridge with honey poached apples and walnuts
Switch out the plums for apples in our porridge recipe for a comforting, warming and delicious start to your day.
As well as supposedly keeping the vampires at bay, garlic contains a fibre which works to feed your good gut bacteria. Garlic can be added to your diet in many ways, but one of our favourites is as an indulgent garlic butter.
Recipe: Steak, roasted veggies and garlic butter
You can use this roasted veggies and creamy garlic butter sauce for steak recipe as a weekend treat or for a special occasion. As well as containing garlic which is great for your healthy gut bacteria, steak is full of proteins, zinc and iron, which work to support your energy levels and immune system.
Supporting gut health: Simone Thomas Wellness
As well as helping your gut health naturally through having a varied diet full of foods, why not try taking supplements to help you on your journey to feel your best? Combined with a healthy diet, probiotics can help you achieve the best results with your gut health.
Our Everyday Wellness supplements will help:
- Support your healthy gut bacteria
- You to have a healthy digestive tract
- Enhance your immune and metabolic system
- Your scalp and hair health
- Your overall wellbeing
If you want to speak to an expert to find out more, don't hesitate to contact us.