Nutrition tidbits #11: 5 affordable foods to support gut health
We know that the gut microbiome plays an important role in the health of our entire body, from the immune system to brain and cardiovascular health, skin and digestion. Each individual human contains a unique sequence of microbes in the gut, dependent upon DNA, the environment and of course, the diet. Because gut health is so trendy, there are tons of probiotic supplements and food/beverage products on the market targeted towards promoting gut health. A lot of them are on the more expensive side and are likely not as beneficial as going back to the basics. I am a firm believer that health and good nutrition doesn’t have to be expensive - sure, there are some “nice to haves” - but that’s all they are. None of the foods that have the most benefit to our gut health will break the bank.
Kimchi
Kimchi is a traditional Korean dish made by pickling and fermenting vegetables, herbs and spices. Kimchi typically contains veggies like cabbage, carrots, and radish, along with chili peppers, garlic and/or ginger. Because it’s fermented, Kimchi is a great source of probiotics, which are the live bacteria created during the fermentation process. These bacteria are the “good” bacteria that directly support our gut microbiome. I love the Trader Joe’s spicy Kimchi either alone or added to rice bowls, salads, burgers or even avocado toast.
Bananas
First of all, bananas do not have “too much” sugar. All fruit has some sugar, and it is quite honestly the least interesting thing about it. Bananas are a great source of potassium and easily digestible carbohydrate (which makes them an awesome pre-workout snack), they’re also an excellent source of prebiotic fiber. Prebiotic fibers, like inulin, resistant starch and pectins, must be broken down by enzymes in existing microbes in the gut. Basically, they’re “food” for healthy gut bacteria, and help prevent the growth of harmful bacteria.
Garlic/onions/leeks
Garlic, onions and leeks, like bananas, are also good source of prebiotic fiber. What I like most about them is a). how affordable they are and b). how well they work in a variety of recipes or easy meals. I love sauteing onions along with peppers for an omelet, using garlic in just about any pasta dish, and leeks in this amazing Melissa Clark recipe.
Yogurt
I can’t not include yogurt on this list, which I think is the OG source of probiotics. You just want to make sure your yogurt contains “live an active cultures,” which will always be noted on the ingredients list. Bonus points if it’s Greek or Icelandic yogurt, which have significantly more protein than regular yogurt.
Fruits and vegetables
Bananas and onions/garlic/leeks are not the only produce with prebiotic fibers. Just about any fruit or vegetable contains prebiotic fiber, which is another reason why it’s so important to include a variety of them in your diet. The bigger variety of plants you include in the diet, the more diverse your gut bacteria will be (and that’s a great thing!). My personal and seasonal favorites of late: broccoli, raspberries, zucchini, leafy greens, strawberries, and bell peppers.
Take good care,
Kelly