Best food for gut health: Top foods and nutrition recipes to support a healthy gut

Best food for gut health: Top foods and nutrition recipes to support a healthy gut

09 Dec 2021

The gastrointestinal tract or gut is a home to trillions of good and bad bacteria. In fact, the number of bacteria living in the gut outnumbers the cells in the body by approximately ten times (1). However, not all bacteria is good for the body. Some bacteria, such as lactobacillus and bifidobacterium are good guys that facilitate digestion and keep the digestive system functioning properly. Whereas bad bacteria such as clostridium and bacteriaroids are associated with diseases (2).

The foods you eat play an important role in balancing both the bacteria in your gut (2). Avoiding processed foods in favour of healthier alternatives can promote the growth of good bacteria, whilst reducing the body’s susceptibility to bad bacteria.

Food for gut health

Let’s take a closer look at some of the foods and nutrients that are good for gut health.

Food for gut health

Vegetables

Studies show that those who eat a minimally processed plant-based diet are more likely to have a greater diversity of health-boosting gut microbes (3). At the top of this list are dark leafy greens due to their extensive health benefits for the gut.

Vegetables are a simple and convenient way to nourish your gut health, even for those who are time-poor. One delicious recipe is green beans with almonds and lemon (4):

  • Boil some green beans until they are tender (around five minutes).
  • Toast some almonds until aromatic and crunchy
  • Drain the beans, sprinkle with olive oil and toasted almonds. Top with lemon zest for added flavour.

Alternatively, you can whip up a simple Mediterranean salad (4).

  • Chop some cauliflower into fine pieces
  • Add parsley, mint, and spinach
  • For the dressing, mix lemon juice and olive oil
  • Sprinkle with toasted nuts
Food for gut health

Omelette with kale

Scrambled eggs contain several key nutrients like iron and protein that not only give you energy to power through the day but also benefit your gut. To make this simple breakfast even healthier, try adding kale leaves, mushrooms, and tomatoes to your usual omelette (4).

Instead of having fruit juices or bacon as your first meal of the day, consider this healthier option. Plant-based diets that involve minimal processing are linked to producing good gut microbes compared with processed foods that showed higher levels of bad microbes (3).

Cauliflower fried rice

Cauliflower is an excellent alternative for rice and another beneficial food for gut health. Plus, it can be whipped into a healthy version of fried rice.

  • First, run the cauliflower through a food processor.
  • Beat eggs in a bowl, adding a dash of tamari. Fry the egg in a drizzle of olive oil before thinly slicing.
  • Then, stir onion, bacon, and ginger over medium to high heat in the pan.
  • Once aromatic, add broccoli to the mix and cook for a further two minutes.
  • Once the broccoli has become tender, mix the cauliflower rice and stir.
  • For added flavour, add fish sauce and sesame oil and top with spring onions and chilli.

If you want to boost the nutritional content of your “fried rice” even further, try adding more greens to the dish. Some of our favourite options are peas, spinach, chives, and coriander (4).

Supplements for gut health

In addition to these healthy gut foods which are rich in nutrients, you may want to look into taking supplements that target gut support. Here are our top supplements that can support healthy digestion when consumed with a well-rounded diet:

Zinc

Zinc is an essential trace mineral that plays an important role in digestive health. Studies suggest there may be a relationship between zinc deficiency and gastrointestinal inflammation (5). At Vitable, our zinc supplement is paired with copper for optimal mineral balance and better body absorption.

Probiotics SB

Probiotics maintain healthy digestive function. These are living microorganisms that add to the population of healthy gut microbes. Vitable’s probiotic blend has three strains of gut-friendly bacteria: L. rhamnosus, B. Lactis and Saccharomyces boulardii. Together, these strains can work to establish friendly gut bacteria, support gut immunity, and discourage the growth of harmful microorganisms.

Daily probiotics

Vitable’s Daily Probiotics supplement assists in the restoration of friendly gut flora throughout the gastrointestinal system and reduces the growth of harmful bacteria. Our specially-formulated blend can support regular bowel movement and help manage digestive discomfort marked by bloating, gas, and flatulence.

Curcumin

Curcumin supports healthy digestion. It is the most active component of turmeric that gives the spice its distinctive yellow colour. The golden root has powerful anti-inflammatory properties. At Vitable, our curcumin is blended with black pepper to enhance absorption and maintain healthy digestive system and liver function.

Vitable offers a selection of custom daily vitamin packs for digestion and beyond. Try our personalised vitamins in Australia today and pair them with your healthy and well-balanced diet plan. You can create a tailored vitamin pack or supplement subscription pack depending on your needs and health goals. We even take care of vitamin delivery too.

Find out more about other areas that the above supplements can help you with:

Zinc | Probiotics SB | Daily probiotics | Curcumin

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.

References:

  1. National Institutes of Health. (2013). Gut Bacteria in Health and Disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3983973/ Accessed October 24, 2021
  2. Queensland Health. The Gut Microbiome - My Amazing Body. https://www.health.qld.gov.au/news-events/podcast/my-amazing-body-the-gut-microbiome Accessed October 24, 2021
  3. Mayo Clinic Health Letter. (2021). Plant-based diet promotes health-boosting gut bacteria. https://healthletter.mayoclinic.com/issues/june-2021/plant-based-diet-promotes-health-boosting-gut-bacteria Accessed October 24, 2021
  4. Kidspot. Gut feeling: 15 easy meals to improve your gut health. https://www.kidspot.com.au/kitchen/galleries/gut-feeling-15-easy-meals-improve-gut-health/smd0dquc Accessed October 24, 2021
  5. Healthdirect. Zinc deficiency. https://www.healthdirect.gov.au/zinc-deficiency Accessed November 24, 2021