A balanced gut microbiome is imperative for optimal digestion, absorption and elimination of nutrients. It also promotes a healthy inflammatory reaction and helps keep our immune system strong. Translation: Your instincts matter.
Many diseases can be attributed to an imbalance in the intestine. So how can we make sure ours is in good shape?
Start by eating foods that can repair the lining of your intestine. Also, take inventory of prebiotic and probiotic resources to ensure you have enough smart bacteria.
Think of probiotics as healthy gut bacteria, while prebiotics (non-digestible fiber) are food for probiotics. Just like us, probiotics need fuel to do their job properly.
Let’s take a look at how some of those resistant foods can heal our gut, aid digestion, and create a healthy ecosystem so we can look and feel our best!
Sauerkraut (“sour white cabbage” in German) is a fermented cabbage that provides the body with intelligent bacteria. The high fiber content of cabbage fights bloating and indigestion by keeping the digestive formula working properly.
Pro tip: Look for new or canned sauerkraut.
Asparagus works as a prebiotic. It has high levels of inulin, a non-digestible fiber, which feeds healthy bacteria such as bifidobacteria and lactobacilli. Asparagus also has high levels of B nutrients and anti-inflammatory antioxidants.
Pro tip: Try eating it raw with raw veggies and soaking it to maximize the prebiotic effects.
Pineapple contains an enzyme called bromelain, which acts as a digestive aid and helps break down proteins in giant food molecules into smaller peptides.
Studies have suggested that bromelain fights pain and inflammation in the body (especially sinus tissue) and reduces the secretion of pro-inflammatory cytokines that can damage the intestinal lining.
Pro Tip: I love eating total pineapple and adding it to smoothies and juices like this immune-boosting juice!
Raw onions are a source of prebiotics and include quercetin (a strong antioxidant) that fights destructive free radicals in the body. Onions also contain chromium (which stimulates insulin production) and vitamin C (which supports a strong immune system).
Pro tip: Chop onions and put them in salads, dressings, and sauces, or slice them to place on salads or veggie burgers.
Raw garlic is an excellent prebiotic food with high levels of inulin, which feeds the smart bacteria in the gut.
Garlic is packed with tons of nutrients and adds manganese, vitamin B6, vitamin C, selenium, and many active compounds, such as allicin. Allicin is a tough, disease-fighting substance created after garlic is crushed or minced.
Pro tip: Add raw garlic to guacamole, hummus, sauces, and dressings like this creamy tahini dressing.
Bone broth helps heal the lining of the intestine, supporting immune function and a healthy inflammatory response.
Bone broth contains a variety of minerals and healing compounds such as gelatin, collagen, and the amino acids proline, glutamine, and arginine, which help seal the intestinal lining, reduce permeability, fight inflammation, and the immune system.
Pro tip: Make a big batch of this delicious vegetarian immunity bone broth soup and pack it for lunch or drink it throughout the day.
Apple cider vinegar helps us break down and digest food by stimulating digestive juices and increasing abdominal acid production.
It also has antiviral and antimicrobial properties, which reduces the growth of bacteria we don’t want to live in the gastrointestinal (GI) tract and helps remove excess yeast.
These vital functions are played by a healthy microbiome and immune system.
Pro tip: Try adding apple cider vinegar to salad dressings or roasted vegetables, like in this roasted Brussels sprouts recipe.
The fermentation process of the vegetables used to make kimchi only complements its flavor but also produces live, active probiotic cultures that promote intestinal integrity.
This Korean side dish contains high amounts of fiber and strong antioxidants and detoxifies the body naturally.
Pro tip: Include this delicacy on your lunch or dinner plate. Rice, vegetables, and kimchi make for a delicious dinner!
Ginger helps calm the stomach, relieve nausea, and relieve intestinal diseases. Not only is it a plant-based source of vitamin C, magnesium, potassium, copper and manganese, but it also aids digestion and helps prevent bloating.
Pro tip: Add peeled ginger to teas and smoothies for an extra boost of flavor.
Dandelion greens are one of the most detoxifying foods and are packed with nutrients, fiber, antioxidants, and prebiotic benefits that can help keep us strong and healthy.
Packed with nutrients A and K, calcium, and iron, those leafy greens are one of my favorite additions to strong detoxifying and anti-inflammatory green juices.
Start incorporating some of those foods into your diet. A healthy body and brain starts with a strong gut!
Nathalie is a registered dietitian and functional medicine nutritionist with a bachelor’s degree in psychology from Cornell University and a master’s degree in clinical nutrition from New York University. She is the founder of Nutrition through Nathalie LLC, a personal nutrition practice in New York City focused on fitness and wellness, an integrative approach, and All Good Eats, a social media fitness and wellness logo. When she’s not running with her clients or on media projects, you can find her traveling with her husband and her mini-Aussie, Brady.
Additional research, writing, and editing through Chelsey Fein.
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