A Healthy outside starts from the inside.
Your digestive system doesn’t run by itself. It needs proper nutrition with foods that help calm the stomach, increase motility, and decrease the gas in the gut.
Here are 6 super foods to keep your gut healthy:
Foods high in fiber. High fiber foods add bulk to the stool so as to prevent constipation. They also hold onto sugar so that sugar can’t flood the bloodstream, resulting in the release of excess amounts of insulin and reducing your changes of developing diabetes. There are two types of fiber, insoluble fiber and soluble fiber. Insoluble fiber is the type that is not digested and that bulks up the stool. Soluble fiber is the type that holds onto sugar and helps to control your blood sugar. The best sources of fiber include non-starchy vegetables, whole fruits, whole grains, seeds (chia and flax) and beans. If you get bloated from consuming grains and beans, use fruits and vegetables to get the fiber in your diet. If you don’t tolerate beans and nuts, it can be due to the phytic acid. You can reduce the phytic acid on beans and nuts by soaking them in water for 12-24 hours and then rinsing them off several times in water before consuming.
Did you know that an avocado contains 10 grams of fiber? That is a third of your day’s recommend fiber intake in this one super food!
Clear, noncarbonated liquids. Keep on drinking fluids, particularly plain water. The drinking of water helps promote the passage of stool through the digestive system, softening the stools and helping to relieve constipation. The fiber in your diet can’t function without water to help it bulk the stools. Fiber without water will just cake up in the digestive tract and won’t help you with your problems of constipation. Only with the addition of liquids, can the fiber fully expand and be softened by the liquid. Try to drink a glass of water with each meal and avoid caffeine as it can lead to heartburn symptoms. Try to consume at least half your body weight in ounces as water or at least up to 8 glasses. This helps to flush toxins out of the GI tract. Many people are chronically dehydrated because they are not consuming enough water.
Eliminate Bad Fats. Certain fats are not healthy for your gastrointestinal tract and can increase the workload of your stomach. This means decreasing the intake of difficult-to-digest fried foods, hamburgers, chips, and pastries. Instead, select lean cuts of meat, fresh fruits and vegetables. When you cooking use healthy fats such as organic cold-pressed coconut oil and olive oil.
Food without spices. Even though spicy food tastes good and many people can tolerate it, those with digestive problems will have upset stomachs when eating spicy foods. This means foods with chili peppers in them and even foods like onions and garlic. These foods, like unhealthy fat, result in heartburn and indigestion. Though many spices are a powerhouse of nutrients, not everyone can tolerate the hot spicy ones. Rather than eat foods spiced with hot peppers, onions, or garlic, try flavoring your food with ginger, which is good on the digestive tract and helps prevent nausea.
Decaffeinated beverages. Those foods that contain caffeine, such as black tea, colas, coffee, and energy drinks, increase the stomach acid and lead to heartburn. Instead, drink green or chamomile tea, and water, which are more easily digested and don’t cause heartburn. Green tea also contains healthful anti-oxidants that protect the body, including the gut from the negative effects of oxygen free radicals on the cells.
Greek Yogurt. Yogurt is extremely healthy for the digestive tract. It contains probiotics, which are healthy bacteria necessary for proper metabolism and good digestive health. If you eat Greek yogurt, you help colonize the gut with healthy bacteria and drive out unhealthy bacteria that result in traveler’s diarrhea and irritable bowel syndrome. Probiotics can also be taken as a supplement but, by eating live yogurt cultures, you can colonize your gut with good bacteria the natural way and with real food. Please note that if you are dairy or lactose intolerant, you will need to avoid.
If you would like to learn more about healing your gut, soon I will be offering you the chance to work with me. Coming August, 2018 you will be able to schedule a virtual appointment. We can discuss your specific digestive issues such as irritable bowel, leaky gut, food sensitivities and more. Isn’t it time you found out how to get on the right path to healing your gut and end the suffering? I have helped thousands over the years do just that.