6 Foods Baldwin County Residents Can Eat to Restore Gut Flora

The Gut Authority will look at your overall health to make sure we can get to the root problem of your issue rather than just take care of symptoms. It’s important to be mindful of the foods you eat so that you’re helping to restore your gut flora rather than cause further damage. Here are some things to consider when you select the foods you eat so you can have a healthy gut!

1. Supplement with Fermented Foods to Restore Your Gut Flora

Fermented foods give your gut the healthy, beneficial bacteria it needs to help fight off the harmful bacteria. These foods also help with the absorption of nutrients and your overall health. Fermented foods are made by adding bacteria or yeast to food. 

The bacteria or yeast then feeds on the sugars in the food item. They create byproducts such as lactic acid, alcohol, and probiotics. Some good fermented foods include sauerkraut, tempeh, kimchi, miso, pickles, and kefir. Even though these foods are beneficial, it’s important to consume them in moderation since they’re also high in sodium.

2. Eat Lots of Fiber-Rich Foods

PREBIOTICS are a special form of dietary fiber that acts as a fertilizer for the good bacteria in your gut. PROBIOTICS are live bacteria that can be found in yogurt and other fermented foods. … PROBIOTICS must compete with the over 1000 bacteria species already in the gut. So along with probiotics, it is also beneficial to ingest prebiotics. These are what the probiotics feed off of and the best source for them is in fiber. Only about 3% of Americans actually consume the recommended amount of fiber on a daily basis and yet it’s one of the most important things for your gut health. 

Fiber helps decrease inflammation, increase immune response, and help fight against obesity. Both soluble and insoluble fiber are important for your health but insoluble fiber is the more important one for your gut health. It helps move things through your digestive system and has a cleansing effect on your intestinal tract.

3. Increase Your Green Veggies

Green veggies, especially the leafy kind, are loaded with vital nutrients your body needs. They also provide a certain type of fiber that leads to the production of butyrate. This has been shown to not only improve your gut immunity and reduce inflammation, but also to help ward off colon cancer. 

Butyrate also serves as the main source of fuel for the cells that line your intestinal tract. Butyrate deficiency is seen in those with compromised intestinal mucosa. Those who suffer from inflammatory bowel diseases also have a deficiency in their metabolism of butyrate.

4. Eat the Right Fruits

Fruits are an excellent source of fiber and necessary vitamins and minerals. If you’re prone to bloating, you should limit your consumption of high fructose fruits such as mangos. Some fruits that are good for your gut health include:

• Bananas 
• Berries and citrus fruits
• Apples
• Mangos with skin
• And other high fiber, low fructose fruits

Avocados are also technically considered a fruit and are packed with fiber, healthy fat and other nutrients.

5. Get Enough Roughage

Foods that are high in insoluble fiber are called roughage. These types of vegetables help cleanse your gut and push food waste through your digestive tract. They are also high in inulin and have a dramatic beneficial effect on your beneficial gut flora. We recommend Jerusalem artichokes, jicama, and flaxseed.

6. Flavor with Garlic and Ginger

Garlic can help ward off intestinal diseases. Ingestion of garlic has also been shown to increase your good gut bacteria. It also has antifungal properties and can help balance the naturally occurring yeast that is found in your intestines. Ginger helps balance stomach acid and keeps food moving through your gastrointestinal tract.

Let The Gut Authority Help

The Gut Authority can help you restore your gut flora. Our team can give you nutritional and lifestyle counseling based on your individual needs. Call us today so we can help you out!