A prudent step for not only good physical health but also good mental health is consuming foods for a happy gut. Research now tells us that the gut microbiome really is our “second brain.” Did you know that 95 percent of the body’s serotonin (maintains mood balance) is in your digestive system? Most know that at least 75-80% of the immune system is located in the digestive tract. This means that the foods you choose to put into your body has a huge effect on keeping your immune supported and functioning well. Since 90% of your cells are microbial cells and your diet influences your microbes, it is prudent to make sure that we focus on eating foods that are gut-friendly. So when we talk about gut health, the old adage “you are what you eat” rings true.
Below are the 23 best foods for a happy gut. Daily include some of these foods for a happy gut.
23 Best Foods For A Happy Gut
According to Justin Sonneburg, biologist at Stanford University: “Diet is one of the most powerful tools we have for changing the microbiota.” An imbalance in your gut can be a hidden culprit for health concerns such as fatigue, learning and behavioral issues in children, asthma, eczema and rosacea.
- Fermented Vegetables
- Grass-fed Bone Broth
- Kefir and Coconut Kefir
- Red Cabbage
- Chia Seeds
- Aloe Vera
- Apple Cider Vinegar
- Organic Salted Gherkin Pickles
- Organic Brine-Cured Olives
- Dandelion greens
- Red Beets
- Organic Oats
- Lemon Purified Water
- Organic Beans
Natural Remedies for Maintaining & Restoring a Happy Gut
Below are a few things you can do to maintain and restore a happy gut.
- Avoid processed foods.
- As much as possible, prepare your foods at home.
- Consume probiotic-rich foods.
- Eliminate refined sugar and white flour.
- Avoid unnecessary antibiotic use.
- Eliminate gluten.
- Consume healthy fats and healthy oils.
- Drink only purified water. Do not drink water packaged in plastic bottles.
- Consume raw nuts.
- Manage your stress.
- Remove as many toxins from your diet as possible.
- Perform an intestinal cleanse at the beginning of spring and fall.
- Perform a parasite cleanse two times per year.
- Rebalance your gut by taking a good probiotic every day.
References and Research
Kiefer D, Ali-Akbarian L (2004). “A brief evidence-based review of two gastrointestinal illnesses: irritable bowel and leaky gut syndromes”. Alternative Therapy Health Medicine 10 (3): 22–30.
Bischoff SC. ‘Gut health’: a new objective in medicine? BMC Med. 2011;9:24.
Carasi P1, Racedo SM2, Jacquot C2, Romanin DE3, Serradell MA4, Urdaci MC2. Impact of kefir derived Lactobacillus kefiri on the mucosal immune response and gut microbiota. J Immunol Res. 2015;2015:361604. doi: 10.1155/2015/361604.
Szaefer H1, Krajka-Ku?niak V, Bartoszek A, Baer-Dubowska W. Modulation of carcinogen metabolizing cytochromes P450 in rat liver and kidney by cabbage and sauerkraut juices: comparison with the effects of indole-3-carbinol and phenethyl isothiocyanate. Phytother Res. 2012 Aug;26(8):1148-55. doi: 10.1002/ptr.3692.
Simopoulos, A. P. Omega-3 fatty acids in inflammation and autoimmune diseases. Journal of the American College of Nutrition. 21 (6).