Focusing on gut health is something that can help support your health in ways that go beyond helping you go to the bathroom a little more regularly. From supporting immune health to supporting mental health, gut health can have a significant impact on overall health. Sure, it may sound surprising that bowel condition can affect so many aspects of your health, but prioritizing bowel health is your mood. It can really affect so many aspects of.
In fact, recent studies have shown that the intestinal microflora plays an important role in reducing the risk of several chronic diseases such as inflammatory bowel disease, obesity, type 2 diabetes, cardiovascular disease, and cancer. Is suggested. At the same time, it is now understood that diet plays a major role in the health of our gut, especially the gut microbiota. Some data show that dietary changes can affect the gut flora in just 24 hours.
So what is an intestinal health-friendly diet? Generally speaking, plant-based, fiber-rich foods and food-rich diets containing live probiotics will become a major part of your food choice. Refined carbs, concentrated sweets, and sweet drinks that are low in fiber aren’t enjoyed very often (but never, and you’re never told to skip cakes on your birthday. !).
Supporting your gut health does not mean that you need to rely on trendy wellness shots, supplements, or powders that claim to reduce your gut health. Relying on easy-to-create, completely delicious recipes that contain specific ingredients rich in fiber, probiotics, and other important elements can support gut health in a very accessible and satisfying way. ..
If you want to try your hands by whipping some gut health-friendly recipes in your own kitchen, here are 6 delicious things you can try.
This grilled chicken and avocado salad is packed with ingredients that support gut health, such as vegetables and avocado. But the illustrious star of this gut-good salad is the addition of walnuts.
Walnuts have a good balance of healthy fats, plant-based proteins and fibers, and are not only nutrients that help sustain the salad, but also play a role in the gut microbiota.
Research published in Nutrients Eating a walnut-rich diet has been found to enhance “excellent” probiotics and butyric acid-producing bacteria, with a positive impact on the gut flora. Butyric acid is thought to help digestive health by helping maintain colon health.In addition, research from USDA and the University of Illinois Nutrition Journal, Found that walnut consumption is associated with positive changes to the gut flora. Adults who ate 42 grams (about 1.5 ounces) of walnuts daily for 3 weeks experienced an increase in beneficial gut bacteria and a decrease in secondary bile acids. It may be involved in colon cancer, inflammation and gastrointestinal disorders.
This salad is an easy recipe to use on busy days when you want to check your gut health while eating nutritious foods.
Get a recipe for grilled chicken and avocado salad.
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When people think about gut health, they don’t always think about dessert options. However, because this sorbet contains whole kiwifruit (including skin!), It is completely intestinal health friendly and gives a large amount of fiber to this treatment. Combining nutritious ingredients such as kiwi and fresh orange juice and leaning against a Ninja ™ CREAMi® machine to create a simple sorbet makes your diet completely delicious and easy to support your gut health.
Get the recipe from Nutrition Now Counseling.
Beans are generally the ultimate food to support intestinal health. The dietary fiber contained in beans, called resistant starch, is not broken down in the small intestine and eventually enters the colon in its entirety. This starch ferments to produce certain fatty acids as a by-product, creating a low pH environment in which potentially harmful bacteria (such as E. coli) cannot grow. This slow cooker bean soup is nutritious and incredibly easy to make.
Slow Cooker Get recipes for Cuban tomato and black bean soup.
Coleslaw is usually drowned in heavy additives like mayonnaise. However, this coleslaw recipe shines intestinal health-friendly vegetables. Featuring a variety of cabbage for fiber, Greek yogurt for culture to support live intestinal health, and carrots for natural crunch, this coleslaw is a versatile aspect that can be enjoyed multiple times a week.
Get the EasyHealthyColeslaw recipe.
The combination of beans and vegetables provides a healthy dose of various intestinal health-friendly fibers, along with the vitamins and minerals that are important to this dish. Make a large amount of this salad, put the leftovers in the fridge and enjoy all week long.
Get the recipe from the view from the Great Island.
Sauerkraut is one of the best intestinal health foods thanks to its fiber and is home to beneficial bacteria called probiotics. As with all fermented foods, eating sauerkraut helps maintain intestinal health by establishing “good” bacteria in the intestines. Add this sauerkraut to your sandwich or place it on top of a vegetarian dog to enhance your probiotics.
Get the recipe from Minimalist Baker.
Lauren Manaker MS, RDN, LD, CLEC
Lauren Manaker is an award-winning registered dietitian, book author and recipe developer who has been practicing for nearly 20 years.read more
