If you’re looking to manage gut dysbiosis, reduce inflammation, or simply focus on being intentional with your gut health, you’re in the right place! Today I’m going to talk about how we can manage and improve gut health with the power of food.
Understanding the Importance of Gut Health
Gut health is the key to overall well-being for many reasons. The health of the digestive system is directly tied to immune function, inflammatory reactions, nutrient absorption, and even how we feel day-to-day. Your gut is home to trillions of bacteria, also known as your gut microbiome, and what you eat can either help or harm the diversity of these bacteria. Research also shows that a healthy gut is linked to lower inflammation levels, which is good news for all of my Lippy Ladies out there!
Our gut microbes and what we feed them have been found to impact so many things that can help us better manage lipedema. When you feed your gut well, you’re going to see and feel many differences in your body.
Increased energy, improved digestion, less cravings, and an overall sense of well-being are some of the things you’ll likely notice right away. These factors alone are enough reason to improve your gut health, but the deeper benefits are where the big payoff comes in. Here are some of the most notable health benefits:
- A healthy gut lowers inflammation by removing toxins
- Fiber-rich diets feed the gut microbiome, provide satiety promote better metabolic health
- A healthy gut creates blood sugar stability in the body for less inflammation and better weight management through the reduction of insulin secretion
Pretty incredible right?! As a woman with lipedema myself, I have seen time and time again the incredible benefit of focusing on gut health as a conservative therapy. The best part about all of this though is that we can feed our gut with our food choices! What we put in our bodies is a huge determining factor for our overall gut health and it’s easier than you think to make this shift.
Foods to Feed the Gut
So, what foods actually heal the gut? So glad you asked! Let’s take a quick look at the basic things your gut microbiome needs to thrive.
Probiotics and Fermented Foods
Probiotics are live microorganisms that are meant to be consumed to improve digestive health by increasing healthy bacteria in the gut. They are often found in fermented foods, dairy products, and dietary supplements. Some of my favorite sources of probiotics include:
- Kombucha
- Sauerkraut
- Miso
- Fresh fermented pickles
- Yogurt
- Kefir
If you’re new to eating these foods, start slowly and try one at a time. There are so many different types of probiotic foods out there, I know you can find something you enjoy! Keep an open mind, be creative, and give them a try!
Prebiotics
Prebiotics are a source of dietary fiber found in plant-based foods that feed the good bacteria in your gut. They include non-digestible carbohydrates that help improve the balance of microorganisms in your digestive system.
Think of them as the food for probiotics. Essentially they help healthy bacteria grow in your gut. Good foods to focus on include:
- non-starchy vegetables (asparagus, broccoli, cauliflower, etc.)
- starchy vegetables (sweet potato, corn, red potato, etc.)
- fruits (berries, bananas, apples, etc.)
- legumes (beans, lentils, peas, etc.)
- ancient grains (quinoa, farro, black rice, etc.)
There’s a lot of variety on this list, making it easy to incorporate these foods into your diet. The big thing to remember? Add more plants to every meal and snack to boost prebiotic fiber intake!
Polyphenols
Polyphenols are antioxidants that feed the good bacteria and increase the diversity and strength of the microbiome. Some examples include:
- legumes
- berries
- dark chocolate
- flaxseed
- cherries
- almonds
Many of the items on this list are easy to add to other meals you’re already having. For example, cherries, nuts, flaxseed, and berries could all be added to your morning yogurt or oatmeal for a delicious, nutrition boost!
Whole Foods
Whole foods are key to good gut health. Avoiding highly processed foods will not only improve gut health, but it will likely make you feel much better as well. Whole foods simply mean they are made up of a single ingredient. Examples include:
- unprocessed proteins like fish, chicken, and lean beef
- legumes and lentils (look for these with no salt added)
- fruits and vegetables
- nuts and seeds
- whole, ancient grains in moderation
Ultra-processed foods lack fiber and are filled with inflammatory additives and ingredients that damage gut health. When looking to heal your gut, focus on simple one-ingredient foods as the basis of your diet. This one shift alone will have a big impact on overall health!
Getting Started with Gut-Healthy Cooking
The key to achieving any new goal is to get started. If better gut health is your goal, take baby steps towards a sustainable lifestyle that you can manage. Here are some of the ways I recommend my clients get started with improving gut health:
- Gradually move towards more whole foods. You don’t need to throw away everything in your kitchen. Instead, use up what you’ve got and gradually replace items with better, whole-food choices. For more information on stocking a healthy kitchen that will make meal prep easy, read this post next.
- Consider Gut Microbiome Testing. Getting your gut tested will give you an inside look at your specific needs. This can help you craft a plan to feed the gut bacteria that are lacking with specific food and supplementation recommendations. You can find out more about that here.
- Plan fun, gut-healing recipes that you will enjoy! Part of maintaining new habits is making them enjoyable. When choosing recipes to include in your plan, make sure you choose things that look appealing and delicious to you!
Not sure where to start when it comes to planning meals designed for gut health? I’ve got you covered! Click here to receive my free, Gut Healing Recipes Pack. Inside you’ll get a few of my favorite recipes to start with as you work toward improving your gut health. I’ve also included a cheat sheet with ways to use sauerkraut. This will give you even more opportunities to consume fermented foods in a delicious way.
Have fun with these recipes and don’t forget, you can always reach out if you’re looking for more personalized support!
