How Many of these Gut Healing Foods are you Eating?

A diet rich in whole, nutrient-dense foods supports a healthy gut, but there are a couple foods that stand out as super stars for supporting a healthy gut, that you might want to consider incorporating into your diet!

• Bone broth

• Fermentable foods, such as yogurt, kombucha, kimchi, sauerkraut, pickles, kefir, and beet kvass

• Foods high in resistant starch, such as cooked and cooled potatoes, green/unripe bananas, and plantains

• Foods high in soluble fiber, such as beets, potatoes, sweet potatoes, and berries (check out the list below for more ideas!)

Scroll down to find more information on …

• Why each of these foods are specifically good for the gut

• How to make these foods at home

• Where to buy these foods (most can be found at your local grocery store)

• How often to eat these foods to maximize benefits

     1. BONE BROTH

     Why it’s good for the gut: Bone broth supports development of a healthy gut lining, aids in digestion, reduces inflammation, and balances gut bacteria because it is high in collagen, gelatin, glycine and glutamine, amino acids. It’s hard to find these critical amino acids elsewhere in the diet, which is why bone broth is such a crucial component of a gut-healthy diet. On top of this, it is also a nutrient-dense, superfood, containing the following minerals – calcium, magnesium, copper, iron, manganese, phosphorus, potassium, sodium, and zinc.

     How to make it: Making bone broth is extremely EASY and ECONOMICAL. Drink it by itself (it’s delicious!) or add to soups, stews or sauces.
1. Throw leftover bones from a meal — chicken, beef, pork … any bones will work — into an InstaPot, slow cooker, or large pot on the stove.
2. Cover with water
3. Add 2 TBSPs of apple cider vinegar – This step is very important as the apple cider vinegar helps to extract the minerals from the bones.
4. Add any combination of your favorite veggies for flavor – carrots, onions, garlic, celery, mushrooms. Experiment here for different flavors.
5. Add your favorite spices. Cumin, ginger, sage, tarragon, cardamom, saffron, bay leaf, chile, coriander, oregano, parsley, rosemary there are hundreds out there. Again, experiment!
6. If you’re using an InstaPot, set on high pressure for 2 hours. If you’re using a slow cooker, set on low for at least 12 hours. If you’re using a pot on the stove, bring to a boil and let simmer for at least 12 hours. I promise, your kitchen will smell amazing!
7. Strain and serve!

     Where to buy it: There are not many high-quality bone broth companies out there. Kettle & Fire is the highest quality bone broth on the market. They use all organic ingredients, and bones from pasture raised chickens and grass-fed cows. They offer discounts for buying in bulk or if you sign up for a subscription. Sign up for their email list for promotions. From time to time, they have great sales.

     How often to eat: ½ – 1 cup per day

     2. FERMENTABLE FOODS – Yogurt, kombucha, kimchi, sauerkraut, pickles, kefir, beet kvass.

     Why it’s good for the gut: The bacteria found in fermented foods aids in digestion, which is why it’s ideal to add a small side of a fermentable food to each meal. Fermented foods also produce gut friendly bacteria that help with gut dysbiosis and support a healthy balance of bacteria in your gut. The absence of a healthy gut microbiome can lead to uncomfortable symptoms such as pain, bloating, fatigue, and constipation/diarrhea.  

     How to make it: Start simple and check out these recipes for sauerkraut or beet kvass. They each contain two ingredients, cabbage and beet, respectively, and salt.

     Where to buy it: Look for yogurt, kombucha, kimchi, sauerkraut, and pickles at your local grocery store. And don’t forget to check out the refrigerated section. The highest quality fermented foods will be found there. Check the ingredients list to make sure you recognize all of the ingredients and it doesn’t contain added sugar.

     How often to eat: 1-2 TBSP with each meal to aid in digestion

     3. FOODS HIGH IN RESISTANT STARCH– Cooked and cooled potatoes, cooked and cooled white rice, green/unripe bananas, plantains.

     Why it’s good for the gut: Just like we need to feed our bodies we also need to feed our gut microbes. Resistant starch acts as a food source for the “good” bacteria in your gut … They get hungry too! These bacteria produce short chain fatty acids, which reduce inflammation and support development of a healthy gut lining.

     How to make it: Cooked and cooled potatoes is one of the best sources of resistant starch. Simply steam, bake, boil, or sauté your favorite type of potato, organic if possible, and let it cool. After the potato has cooled, you can reheat again and it will remain high resistant starch. Either consume same day or save in the fridge for a quick, easy snack. Cook white rice as you normally would, just make sure to let it cool before consuming, then re-heat if you’d like. Green/unripe bananas can be eaten as is. Plantains are naturally high in resistant starch, just cook as you normally would and eat as a side dish, add to a stew, or enjoy as a snack.

     Where to buy it: Your local grocery store or farmer’s market

     How often to eat: Experts have not settled on a specific recommendation, but studies recommend 15-30 grams of resistant starch a day.

     4. FOODS HIGH IN SOLUBLE FIBER – carrots, beets, potatoes, sweet potatoes, butternut, acorn, spaghetti, zucchini, parsnips, apples, berries, citrus fruits … there are many more!

    Why it’s good for the gut: Similar to resistant starch, soluble fiber feeds the “good” bacteria in the gut. These bacteria create short chain fatty acids, which have anti-inflammatory properties, support the health of your gut lining, and help to create a healthy balance of bacteria in your gut.

     How to make it: There are not specific instructions for preparing foods high in soluble fiber … Get creative! Depending on the fruit or veggie, eat raw, bake, steam, boil, sauté. Add your favorite healthy fat – butter, ghee, olive oil, coconut oil, macadamia oil, along with your favorite spices.

     Where to buy it: Your local grocery store or farmer’s market

     How often to eat: The Institute of Medicine recommends 19-38 grams per day, depending on age and gender, however this recommendation encompasses both soluble and insoluble fiber, and does not provide a specific recommendation for daily soluble fiber intake.