The importance of having excellent digestive tract health could not be overemphasized. It is now even believed that up to 80% of our total immune system can be found in the digestive tract, and is known to affect our allergies, cause colds, flu and a very good number of other immune-related diseases.
More recent studies are now beginning to show that there is a strong relationship between our mental health and our gut health. For instance, I’m sure we must have noticed how our brains signal to our guts whenever we are stressed. The butterflies we feel in our stomachs or indigestion that happens whenever we are anxious or depressed is proof that signals have been sent from the brain to the stomach for us to feel that way.
Similarly, the brain is not the organ that entirely controls our moods. It is true that the brain possesses neurons that produce neurotransmitters like serotonin that regulates our mood and is responsible for feelings like depression, anger, aggression etc. However, these same neurons that produce serotonin can also be found in the intestines and they exist even in greater quantities in our guts than in the brain. Little wonder why changes in diet could sometimes be used as a more effective treatment for depression?
Keeping a healthy gut system is probably more important than we may have thought. However, the question would then be; how do we make sure our guts are always healthy and kept safe from harm’s way? With the amount of sugar and processed foods that most people eat every day, the bacteria that ensure our guts stay healthy are constantly being attacked and destroyed while at the same time, bad bacteria and harmful yeast are being nurtured by our poor choice of diet.
This is where the right choice of food comes in. We need to be conscious of the kinds of food we eat that are either harmful or beneficial to our gut health. Over the years, most of our diet has moved from the traditionally or naturally prepared foods that feed our guts and body systems in general to processed foods that kill those helpful bacteria that support our guts or body systems in general. Simply reversing this trend to return to naturally occurring or traditionally prepared foods is a good start to obtaining the healthy bacteria and a healthy balance of microbes in our intestines which we require for our gut health. These foods can also serve as excellent detoxification agents ridding the body of a variety of toxins.
Some of the foods should include; whole grains, fruits like bananas, greens and vegetables, onions, garlic, soybeans, etc. essentially prebiotic foods which act as food for healthy gut bacteria. Other probiotic foods like yogurt and foods that have high fiber content are also full of good bacteria for gut health.
1. Whole-grain foods
Whole-grain foods have high fiber content and added nutrients like omega-3 fatty acids which are good for our gut health. They also help the gut work better because when the gut bacteria ferments its rich fiber content, they produce short-chain fatty acids. These fatty acids encourage the proper functioning of the cells lining the colon and this is helpful because about 80% of the body’s immune cells live within this region. Whole-grain foods include brown rice and quinoa.
2. Fruits
Many fruits are rich in fiber. They are excellent sources for minerals such as Vitamin C and potassium and these are very good for digestion. Fruits like bananas are low-fructose fruits, very rich in fiber and contain a starchy substance known as inulin which helps stimulate the growth of good bacteria in the gut that aids the process of digestion.
Fruits such as Berries, oranges and grapefruits contain less fructose, this means that they are easier to break down during the digestive process and are also less likely to cause gas.
3. Vegetables
Vegetables are rich in fiber, which is an important nutrient for digestion. Leafy greens, such as spinach or kale, are also excellent sources of fiber, and other nutrients such as vitamin K, vitamin C, folate, and vitamin A.
The skins of vegetables also contain rich doses of fiber and are best eaten whole. Examples of these kinds of vegetables with rich fiber skin include potatoes, and beans.
Fiber found in vegetables also helps stimulate the bowels to move stool out of the body easily.
4. Yogurt
Many yogurt contain a friendly bacteria known as probiotics. These are good bacteria that live in the digestive tract, help keep the gut healthy and improves the digestive system in general.
While probiotics occur naturally in the gut, intake of certain foods like yogurt helps to boost its creation. Probiotics can help with digestive issues, like constipation, diarrhea and bloating. Make sure to look out for “live and active cultures” on the package of the product while shopping
Many commercial versions of probiotic yogurt do not have live cultures, or are loaded with sugars. Pasteurized versions are also not 100% effective, as they destroy many of the naturally occurring helpful probiotics. So search out options like non-dairy yogurt starters that do not contain added sugars, artificial colorings, artificial sweeteners and high fructose corn syrup.
5. Nuts
Nuts are a very rich source for proteins and Vitamin B1 which are needed for a healthy digestion. The only problem with nuts is that they are high in fat and are categorized as concentrated, high-calorie foods so it is advisable to not eat them too many too often.
Adopting these healthy foods listed above can help a lot with your gut health. Beyond the benefits derived for our guts, eating healthy foods as these also help to cut down on your calorie intake thereby improving your health generally.
Eat healthy foods to get the best gut health you deserve.
Digestive helpful foods help your body to get more value from the foods that you eat.
With Much Love and Respect as always! Xo!
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Disclaimer: Please note that I am not your doctor while I am a health coach by profession. This article is for informational and educational purposes only and does not constitute medical advice nor does it establish any kind of medical relationship between you and me. I will not be held liable or responsible for any damage resulting from or related to your use of this information.