Want to know how to improve gut health? The first step is to be mindful of what you eat. Your diet makes a big impact on your energy levels throughout the day and a poor diet can result in poor digestion, chronic inflammation, and more. Read on to find out which foods to avoid for gut health, in addition to ways to improve your diet and make more gut-friendly choices!
Foods to Avoid for Gut Health
- Excessive Alcohol– drinking too much can destroy the good bacteria in your gut, not to mention the long-term effects on your liver.
- Processed foods– additives, preservatives, and saturated fats found in fried foods and refined grains such as white bread, pasta, etc.
- Refined sugar– the biggest culprits are the artificial sweeteners and sugars found in soda, juice, energy drinks, and other beverages in addition to the high fructose corn syrup found in nearly every packaged snack, condiment, and candy.
- Gluten and dairy– many people with digestive problems have gluten or dairy intolerances or sensitivities.
- Red meat– processed items like hot dogs and deli meat as well as beef and steak can increase inflammation; look for organic lean proteins without additives instead!
Best Gut-Friendly Foods
Now that we’ve mentioned some of the foods to avoid for gut health, what about some healthier options? Here are 3 main gut-healthy food groups we recommend:
Probiotics
Fermented foods such as kimchi, sauerkraut, kefir, kombucha, miso, and others contain living microorganisms we call probiotics. They promote the growth of healthy bacteria in the gut microbiome so that it thrives rather than becoming overgrown with harmful bacteria. When at the grocery store, look for labels (particularly on yogurt/dairy products) that say “live and active cultures”.
Fiber-Rich Foods
Fiber helps you feel full, aids in proper digestion, and ensures regularity. Fresh fruits and vegetables high in fiber include apples, bananas, asparagus, berries, pears, broccoli, peas, and sweet potatoes. Additionally, oats, quinoa, beans, lentils, chickpeas, and seeds provide excellent sources of fiber.
Omega-3s & Healthy Fats
Having diversity in your gut microbiome is key to optimal digestion and gut health, and seafood such as salmon, sardines, and tuna contain Omega-3 fatty acids that encourage gut diversity. Other healthy fats to add to your diet include avocado, olive oil, and nuts.
Gut Wellness at Riverside Village Clinic
Are you experiencing side effects from poor gut health such as abdominal pain, food intolerances, skin rashes, and brain fog? Our health professionals have helped men and women improve their gut microbiome through nutrition and lifestyle improvements. We can even guide you through our personalized weight loss program and further optimize your digestion and metabolism!
Now that you know which foods to avoid for gut health, you’re one step closer to giving your body a much-needed boost! Schedule a gut wellness consultation today and let’s help you start your journey to better health!
