Your gut is a central part of your body and the microbiome that live inside it play a vital role not only in digestion but also your immune system and other aspects of your overall health. There are both ‘good’ and ‘bad’ bacteria in your gut and if there is an imbalance, it could lead to issues including weight gain, high cholesterol and high blood sugar among a range of other health problems. But there are ways you can improve your microbiome balance and therefore your gut health. Here’s a good place to start – with three gut-friendly superfoods.
1. Ginger
Adding a little ginger to your recipes can not only give your meals a little extra flavour and tang, but the much-loved spice is also great for your gut. Gingerol, which is a natural component of ginger root, has been used for medicinal purposes for centuries. It helps speed up the rate of digestion and the emptying of the stomach, meaning food does not linger as long in the gut. This in turn can provide nausea relief – including for pregnant women experiencing morning sickness – and can reduce bloating and gas. Ginger also has anti-inflammatory properties, which can help improve rheumatoid arthritis and osteoarthritis. Its health benefits even extend to anti-cancer properties, with some evidence suggesting it may be effective against colorectal cancer, liver cancer and pancreatic cancer.
2. Oats
It’s worth adding some oats to your diet, through porridge, muesli, baked goods or even smoothies. Oats are a prebiotic, which feeds the probiotic – or ‘good’ – bacteria in your gut. They contain beta-glucan fibre, which is linked to healthy gut bacteria and can help reduce the risks of digestive issues including inflammation and chronic disease. Oats are made up of both soluble and insoluble fibre, which assist in strengthening your gut and solidify your stool. Given that this fibre helps slow down digestion, eating oats can help control your appetite and prevent overeating and weight gain. The beta-glucan fibre in oats is even linked to reducing bad cholesterol, which makes oats a heart-healthy option which may assist in preventing heart disease.
3. Apples
The old saying is ‘an apple a day keeps the doctor away’. In some ways that can be true, given apples are great for gut health and therefore overall immunity and wellbeing. Apples contain pectin, which is a fibre that acts as a probiotic to feed your gut’s good bacteria. Studies have shown the impact of this fibre on the gut could help protect against diseases like obesity, type 2 diabetes, cancer and heart disease. This makes apples another gut superfood.
Do you want to improve your gut health?
If you are looking to improve your overall health, it’s worth starting by addressing your gut health.
Seeing an expert naturopath like the Melbourne-based Luke Clarke is a great first step.
Luke Clarke has years of experience in helping other people like you improve their gut health, using science and wisdom. Get in touch with Luke Clarke today to arrange a free 10-minute consultation and set yourself on the path to better health by calling 03 8820 0010