By: VTC's Wellness Team

5 Gut-Friendly Foods

Published: June 2, 2022

Let's talk about gut health... 

The gut can be referred to as the "second brain" of the body. It is another control system that studies have shown to have a direct link to your immune system, mood, mental health, autoimmune diseases, endocrine disorders, skin conditions, and cancer. Needless to say, the gut is essential and we must fuel it in the best way possible. (1, 2,)

Gut related problems are extremely common, but the good news is there are ways to promote a healthy gut and digestion through the foods that we consume. 

Added Tip: Healthy & Fun Recipes make it easy to enjoy these gut-friendly foods!

Gut-Friendly Foods:

1. Whole Grains

Whole grain foods such as brown rice, quinoa, whole-wheat bread, and oats all contain fiber. Fiber helps with gut health by aiding in digestion and ultimately preventing constipation. Eating high-fiber foods also helps you from gaining excess weight and developing chronic conditions, such as heart disease, type 2 diabetes, and high blood pressure. (3, 4)

2. Fruit

They might not have been wrong when saying "An apple a day keeps the doctor away."  Fruit, specifically low-fructose fruits, are packed with essential vitamins and minerals that prevent gut irritation. Some individuals may have stomach sensitivity to fructose so adding in those low-fructose options like berries, ripe bananas, oranges and papaya may eliminate bloating and gut problems. (5)

3. Healthy Fats

In the past, the fat food group has received a bad reputation. However, healthy fat foods are anti-inflammatory. Anti-inflammatory foods contain key nutrients, such as vitamins, minerals and omega-3 fatty acids, that can help reduce the dreaded gut inflammation and leave your gut feeling happy and healthy. Some good healthy fats to include in your diet include fatty fish like salmon, nuts & nut butters, seeds like chia and flax, oils such as MCT oil. 

4. Leafy Greens

It is no secret that typically anything green is healthy. However, leafy greens in particular such as spinach, kale, collard greens, and romaine lettuce actually help to produce healthy gut bacteria in your stomach. As the number of good bacteria in your gut increases, it then limits the room for the bad bacteria. (6,)

5. Lean Protein

Lean protein sources such as chicken, beans, and white-fleshed fish helps to balance out good and bad bacteria in the gut. Notice how we didn't mention any red meat. That is because red meat can promote the growth of bad bacteria in the gut. Also, collagen boosting protein sources such as salmon, bone broth, and collagen supplements if needed. (7, 8)

Published: May 18, 2022