6 GUT FRIENDLY FOODS FOR YOUR KITCHEN
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Improving gut health doesn’t have to be difficult if you keep gut healthy foods in your kitchen. We all know that gut health is important, but many of us don’t realize just how much of an impact the foods we eat play a role in how we feel, think and behave. Before you plan your next shopping list, read more about the foods that can improve your life in more ways than one.
- Spoon your way to a better digestion with a cup of yogurt.
- Yogurt contains probiotics, which are a powerhouse for digestive health. Probiotics are live micro-organisms that promote health benefits when consumed and support the “good’ bacteria in the gut (3).
- Look for yogurts that contain live cultures-an active bacteria that has been shown to help promote an overall gut health and aid in reducing digestive distress (12).
- Spice up your day with a sprinkle of cayenne pepper in your meals.
- Research has shown that cayenne pepper can assist in bringing necessary enzymes to the stomach which ultimately aid in metabolizing food (1).
- Also, a great aid for relieving intestinal gas as it encourages peristaltic motion – the movement of muscles located in the digestive tract (2).
- Avocados are not only a delicious addition to any meal, they are also a one-stop-shop for a wide array of vitamins and nutrients, and are full of potassium, fiber, magnesium, and monounsaturated fats (4).
- Fiber is largely found in avocados with approximately 4.5 grams per half, which contributes to healthy digestion as a result of its ability to feed the ‘friendly’ bacteria and remove waste in a minimal amount of time (5).
- Gut healthy foods don’t necessarily have to be a food!
- Steep a warm cup of sweet and flowery rooibos tea for its digestive health benefits. Even add a scoop of Vital Proteins Bone Broth for an added digestive boost.
- Rooibos tea is rich in nutrients such as manganese, iron, zinc, and calcium to promote a healthy inflammatory response. Studies have shown that rooibos tea has the ability to promote improved digestion and abdominal comfort (6).
- Quinoa is fiber-rich with a whopping 5 grams per cooked cup (8), mostly consisting of insoluble fibers which help to deliver friendly bacteria to the gut (7).
- Rich in antioxidants–which flush out free radicals from the digestive tract (10)–and other minerals, quinoa boasts, even more, iron, fiber, and zinc over other common grains (9).
- Magnesium is the star player in quinoa, where one cup can offer 30% of the recommended daily amount (9).
- Gut healthy foods can be made even healthier with an all natural supplement. Maintain a digestive support with supplements such as Vital Proteins Beef Gelatin.
- Gelatin is most beneficial for improving the lining of the digestive tract and combating intestinal damage which ultimately prevents permeability (11). Gelatin is slower to digest, moves through the GI tract further and coats the small intestine.
- Beef Gelatin and Collagen Peptides’ nutritional benefits vary only slightly. The main difference is how they’re used. Gelatin works best while cooking, or with hot liquids, soups and broths. Both can be used cooking, but Beef Gelatin dissolves well in warm liquids, gummies, parfaits, hot teas, and more.
(1) Maji, A. K., & Banerji, P. (2016). Phytochemistry and gastrointestinal benefits of the medicinal spice, Capsicum annuum L. (Chilli): a review. Journal of Complementary and Integrative Medicine,13(2). doi:10.1515/jcim-2015-0037 (2) “Spices Exotic Flavors & Medicines Chile Pepper.” History & Special Collections UCLA Louise M. Darling Biomedical Library, 2002. Accessed 27 Feb. 2017. (3) Guarner, F., Perdigon, G., Corthier, G., Salminen, S., Koletzko, B., & Morelli, L. (2005). Should yoghurt cultures be considered probiotic? British Journal of Nutrition,93(06), 783. doi:10.1079/bjn20051428 (4) Lu, Q., Zhang, Y., Wang, Y., Wang, D., Lee, R., Gao, K., . . . Heber, D. (2009). California Hass Avocado: Profiling of Carotenoids, Tocopherol, Fatty Acid, and Fat Content during Maturation and from Different Growing Areas. Journal of Agricultural and Food Chemistry,57(21), 10408-10413. doi:10.1021/jf901839h (5) Naveh E., Werman M. J., Sabo E., Neeman I. Defatted avocado pulp reduces body weight and total hepatic fat but increases plasma cholesterol in male rats fed diets with cholesterol. Journal of Nutrition. 2002;132(7):2015–2018.(6) Gilani, A. H., Khan, A.-u., Ghayur, M. N., Ali, S. F. and Herzig, J. W. (2006), Antispasmodic Effects of Rooibos Tea (Aspalathus linearis) is Mediated Predominantly through K+-Channel Activation. Basic & Clinical Pharmacology & Toxicology, 99: 365–373. doi:10.1111/j.1742-7843.2006.pto_507.x (7) Slavin, J. (2013). Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients,5(4), 1417-1435. doi:10.3390/nu5041417 (8) Repo-Carrasco-Valencia, R. A., & Serna, L. A. (2011). Quinoa (Chenopodium quinoa, Willd.) as a source of dietary fiber and other functional components. Ciência e Tecnologia de Alimentos,31(1), 225-230. doi:10.1590/s0101-20612011000100035 (9) Nascimento, A. C., Mota, C., Coelho, I., Gueifão, S., Santos, M., Matos, A. S., . . . Castanheira, I. (2014). Characterisation of nutrient profile of quinoa (Chenopodium quinoa), amaranth (Amaranthus caudatus), and purple corn (Zea mays L.) consumed in the North of Argentina: Proximates, minerals and trace elements. Food Chemistry,148, 420-426. doi:10.1016/j.foodchem.2013.09.155 (10) How to Help Digestion. (n.d.). Retrieved April 19, 2017, from http://www.healthguidance.org/entry/14432/1/How-to…(11) Cardile, V. (2012). Gelatin tannate reduces the proinflammatory effects of lipopolysaccharide in human intestinal epithelial cells. Clinical and Experimental Gastroenterology, 61. doi:10.2147/ceg.s28792 (12) Guyonnet, D., Chassany, O., Ducrotte, P., Picard, C., Mouret, M., Mercier, C., & Matuchansky, C. (2007). Effect of a fermented milk containing Bifidobacterium animalis DN-173 010 on the health-related quality of life and symptoms in irritable bowel syndrome in adults in primary care: a multicentre, randomized, double-blind, controlled trial. Alimentary Pharmacology & Therapeutics,26(3), 475-486. doi:10.1111/j.1365-2036.2007.03362.x