5 Gut Healing Foods
Published on January 17, 2023 by Belle Kuhn
The New Year is here and it’s time to heal your gut from all the holiday indulgences. Instead of piling on the guilt, pile in these 5 amazing gut-healing superfoods.
Let’s start with a quick refresher of why the health of your gut is vital to your overall health, wellbeing and state of mind.
What is the Gut-Brain Connection?
The gut is considered the second brain for a few reasons. The gut influences brain activity and the brain influences gut activity. They’re both intimately connected to the nervous system continuously affecting many internal body functions. This connection is called the Gut-Brain Axis (GBA). Research has found evidence that the GBA has a strong effect on emotions, motivation and higher cognitive function. The microbiome sends signals to the brain that trigger neurotransmitter production. This complex interaction has a huge impact on the Central Nervous System (CNS) via the neuroendocrine and metabolic pathways.
In short,
Happy Healthy Gut = Happy Healthy You
In short,
Happy Healthy Gut = Happy Healthy You
Here are 5 delicious foods that replenish gut flora and improve microbiome diversity.
Gut Healing Food #1
Bone Broth
This amazing superfood is made by long-cooking the bones from poultry or beef to extract the marrow from within. So, it could be better described as marrow broth.
Marrow is a fatty substance with a savory flavor that’s extremely nourishing for the gut, brain and joints. This is because it’s rich in collagen and loaded with essential nutrients.
While there are a few quality bone broth products out there, the best way to consume bone broth is homemade. Check your local farmer’s market or ask the butcher at a natural grocery store for quality bones. To reap these benefits, bones must be organic and 100% grass-fed.
Benefits of Bone Marrow
- Reduces Inflammation in the Gut
- Enhances Skin & Hair
- Improves Bone & Joint Health
- Promotes White & Red Blood Cell Production
- Anti-aging Properties
- Antioxidant Properties
- Improved Immunity
- Decreased Risk of Diabetes
- Decreased Risk of Cardiovascular Diseases
Gut Healing Food #1
Bone Broth
This amazing superfood is made by long-cooking the bones from poultry or beef to extract the marrow from within. So, it could be better described as marrow broth.
Marrow is a fatty substance with a savory flavor that’s extremely nourishing for the gut, brain and joints. This is because it’s rich in collagen and loaded with essential nutrients.
While there are a few quality bone broth products out there, the best way to consume bone broth is homemade. Check your local farmer’s market or ask the butcher at a natural grocery store for quality bones. To reap these benefits, bones must be organic and 100% grass-fed.
Benefits of Bone Marrow
- Reduces Inflammation in the Gut
- Enhances Skin & Hair
- Improves Bone & Joint Health
- Promotes White & Red Blood Cell Production
- Anti-aging Properties
- Antioxidant Properties
- Improved Immunity
- Decreased Risk of Diabetes
- Decreased Risk of Cardiovascular Diseases
Easy Bone Broth Recipe
Ingredients
- 3 pounds of beef bones or 1 whole chicken carcass
- 3 medium carrots, chopped
- 2 onions, chopped
- 3 celery stalks, chopped
- 3-4 cloves of garlic, smashed
- Fresh herbs of your choice
- Bay leaves
- Thyme
- Rosemary
- Parsley
- Oregano
- Tsp Sea salt or pink Himalayan salt
- Tsp fresh cracked pepper
*Include some sliced turmeric and ginger root for added anti-inflammatory properties
Instructions
- Place all ingredients into your pot and cover completely with water
Stock pot – Boil for 4 hours, then gently simmer for 1 hour.
Slow-cooker – Cook for 36 hours.
Instapot – 90-120 minutes.
Done when bones are empty or when all meat has fallen off the carcass. - Strain and store in the fridge for one week.
- Enjoy 1-2 cups daily.
Pro Tip: Pour unused broth in ice cube trays and store in the freezer for up to 3 months. Heat 2-3 cubes at a time for a quick serving.
For printable recipe, click here.
Ingredients
- 3 pounds of beef bones or 1 whole chicken carcass
- 3 medium carrots, chopped
- 2 onions, chopped
- 3 celery stalks, chopped
- 3-4 cloves of garlic, smashed
- Fresh herbs of your choice
- Bay leaves
- Thyme
- Rosemary
- Parsley
- Oregano
- Tsp Sea salt or pink Himalayan salt
- Tsp fresh cracked pepper
*Include some sliced turmeric and ginger root for added anti-inflammatory properties
Instructions
- Place all ingredients into your pot and cover completely with water
- Stock pot – Boil for 4 hours, then gently simmer for 1 hour.
Slow-cooker – Cook for 36 hours.
Instapot – 90-120 minutes.
Done when bones are empty or when all meat has fallen off the carcass. - Strain and store in the fridge for one week.
- Enjoy 1-2 cups daily.
Pro Tip: Pour unused broth in ice cube trays and store in the freezer for up to 3 months. Heat 2-3 cubes at a time for a quick serving.
For printable recipe, click here.
Gut Healing Food #2
Congee
Congee is an ancient Chinese recipe that has been used for thousands of years for its healing properties. Recently, it’s been finally getting the mainstream attention it deserves. The cooking mechanism of the rice is particularly good for gut health because it makes it easily digestible and intensely nourishing for the GI tract. With a high ratio of liquids to solids, this makes for a warm, hydrating comfort food with loads of health benefits.
Gut Benefits of Congee
- Eases Digestion
- Relieves nausea & vomiting
- Regulates constipation & diarrhea
- Aids in illness recovery
- Enhances nutritional absorption
- Reduces intestinal inflammation
Congee is easy to make and you can even cook it in bone broth for double the benefits. Learn more about congee and how to make it here.
Gut Healing Food #2
Congee
Congee is an ancient Chinese recipe that has been used for thousands of years for its healing properties. Recently, it’s been finally getting the mainstream attention it deserves. The cooking mechanism of the rice is particularly good for gut health because it makes it easily digestible and intensely nourishing for the GI tract. With a high ratio of liquids to solids, this makes for a warm, hydrating comfort food with loads of health benefits.
Gut Benefits of Congee
- Eases Digestion
- Relieves nausea & vomiting
- Regulates constipation & diarrhea
- Aids in illness recovery
- Enhances nutritional absorption
- Reduces intestinal inflammation
Congee is easy to make and you can even cook it in bone broth for double the benefits. Learn more about congee and how to make it here.
Gut Healing Food #3
Fermented Foods
These are one of the best ways to reintroduce healthy bacteria and enzymes back into your gut. The fermentation process along with quality plant-based fiber makes this an essential part of any gut healing diet.
A recent study done by Stanford School of Medicine showed that a diet rich in fermented foods increases microbiome diversity and decreases markers of inflammation.
With the wide array of fermented foods, it’s easy to find something for every palate.
Fermented Foods for Gut Health
- Kimchi – Spicy with strong herbal flavors
- Sauerkraut – Sour and light
- Keifer – Sweet and neutral
- Miso – Savory
- Kombucha – Slightly sweet and tart
- Apple Cider Vinegar – Pungent, good for dressings or diluted in tea
- Pickles and pickled vegetables (look for “lactic acid fermented” on the label)
Gut Healing Food #3
Fermented Foods
These are one of the best ways to reintroduce healthy bacteria and enzymes back into your gut. The fermentation process along with quality plant-based fiber makes this an essential part of any gut healing diet.
A recent study done by Stanford School of Medicine showed that a diet rich in fermented foods increases microbiome diversity and decreases markers of inflammation.
With the wide array of fermented foods, it’s easy to find something for every palate.
Fermented Foods for Gut Health
- Kimchi – Spicy with strong herbal flavors
- Sauerkraut – Sour and light
- Keifer – Sweet and neutral
- Miso – Savory
- Kombucha – Slightly sweet and tart
- Apple Cider Vinegar – Pungent, good for dressings or diluted in tea
- Pickles and pickled vegetables (look for “lactic acid fermented” on the label)
Gut Healing Food #4
Grass-fed Butter and Ghee
Yes, butter! Butter is one of the few foods that contains butyric acid. This nutrient has been shown to decrease inflammatory markers in the gut in people with Crohn’s disease. Grass-fed butter also contains healthy and satiating MCT oils. MCT oils boost energy, increase fat metabolism, support the immune system and reduce appetite.
Grass-fed ghee (clarified butter) has all the health benefits of butter and aids in digestion. This form is great for cooking since it can maintain its molecular structure at high temperatures and doesn’t burn easily.
We emphasize grass-fed because you won’t get the proper compounds to attain the health benefits from highly-processed conventional butter. Always opt for organic, grass-fed butter to avoid unwanted preservatives and GMOs. Margarines and other hydrogenated oil-based spreads can even harbor carcinogens. So, it’s definitely worth the extra buck or two.
Yes, butter! Butter is one of the few foods that contains butyric acid. This nutrient has been shown to decrease inflammatory markers in the gut in people with Crohn’s disease. Grass-fed butter also contains healthy and satiating MCT oils. MCT oils boost energy, increase fat metabolism, support the immune system and reduce appetite.
Grass-fed ghee (clarified butter) has all the health benefits of butter and aids in digestion. This form is great for cooking since it can maintain its molecular structure at high temperatures and doesn’t burn easily.
We emphasize grass-fed because you won’t get the proper compounds to attain the health benefits from highly-processed conventional butter. Always opt for organic, grass-fed butter to avoid unwanted preservatives and GMOs. Margarines and other hydrogenated oil-based spreads can even harbor carcinogens. So, it’s definitely worth the extra buck or two.
Gut Healing Food #5
Fatty Fish
Fish high in omega-3 fatty acids are widely known for their anti-inflammatory and cardiovascular benefits, but they’re also a key player in gut health. A recent scientific report showed that compounds found in omega-3’s improve the microbiome composition and can even help protect against obesity.
Consume at least two 4oz servings per week for gut healing benefits.
Best Fatty Fish for Gut Health
- Salmon (The highest concentration of omega-3’s are in the skin!)
- Cod
- Mackerel
- Tuna (wild-caught is best)
- Sardines
- Trout
- Anchovies
- Mussels
Incorporating some of these 5 foods into your diet regularly is a great way to start healing your gut and improving your overall health. If you’re experiencing digestive issues or are worried about your gut-brain axis, you may want to schedule an appointment with us for a personalized treatment plan.
