You can do plenty of things to improve your general digestive health. I have to improve mine or it is surgery for something that I just do not want.
So today we will talk about EATING FOR SUCCESS
One is to eat a diet rich in foods that aid the growth of beneficial gut bacteria. An unhealthy collection of gut bacteria has been linked to poor health outcomes, including chronic inflammation, cancers, heart disease, and type 2 diabetes.
The following foods are great options for improving your digestive health. Some I have been told to stay away from as I have adhesions so this list is not for everyone. (ME! LOL)
Vegetables: broccoli, Brussels sprouts, cabbage, arugula, carrots, kale, beetroot, Swiss chard, spinach, ginger, mushrooms, and zucchini
Roots and tubers: potatoes, sweet potatoes, yams, carrots, squash, and turnips
Fermented vegetables: kimchi, sauerkraut, tempeh, and miso
Fruit: coconut, grapes, bananas, blueberries, raspberries, strawberries, kiwi, pineapple, oranges, mandarin, lemon, limes, passionfruit, and papaya
Sprouted seeds: chia seeds, flax seeds, sunflower seeds, and more
Gluten-free grains: buckwheat, amaranth, rice (brown and white), sorghum, teff, and gluten-free oats
Healthy fats: avocado, avocado oil, coconut oil, and extra virgin olive oil
Fish: salmon, tuna, herring, and other omega-3-rich fish
Meats and eggs: lean cuts of chicken, beef, lamb, turkey, and eggs (I am not to have any BEEF OR PORK, so beef is a no no for me!)
Herbs and spices: all herbs and spices
Cultured dairy products: kefir, yogurt, Greek yogurt, and traditional buttermilk
Beverages: bone broth, teas, coconut milk, nut milk, water, and kombucha
Nuts: raw nuts, including peanuts, almonds, and nut-based products, such as nut milks (I am not to have nuts. So this is a no no for me … and I love nuts!)
Foods to avoid
Avoiding certain foods is equally important for improving your gut health. Some foods have been shown to cause inflammation in your body, which may promote the growth of unhealthy gut bacteria that are linked to many chronic diseases.
The following list contains foods that may harm healthy gut bacteria, as well as some that are believed to trigger digestive symptoms, such as bloating, constipation, and diarrhea:
Wheat-based products: bread, pasta, cereals, wheat flour, couscous, etc.
Gluten-containing grains: barley, rye, bulgur, seitan, triticale, and oats
Processed meats: cold cuts, deli meats, bacon, hot dogs, etc.
Baked goods: cakes, muffins, cookies, pies, pastries, and pizza
Snack foods: crackers, muesli bars, popcorn, pretzels, etc.
Junk food: fast foods, potato chips, sugary cereals, candy bars, etc.
Dairy products: milk, cheeses, and ice cream
Refined oils: canola, sunflower, soybean, and safflower oils
Artificial sweeteners: aspartame, sucralose, and saccharin
Sauces: salad dressings, as well as soy, teriyaki, and hoisin sauce
Beverages: alcohol, carbonated beverages, and other sugary drinks
Although diet is key to improving gut health, there are plenty of other steps you can take.
Here are some more ways to improve your gut health:
Take a probiotic supplement. Probiotics contain beneficial bacteria that are naturally present in fermented foods. Taking a probiotic supplement, which you can find online, may improve gut health if you don’t get enough probiotics through your diet. (Ask around to see what is best, or what people have tried. I have nothing to recommend!)
Reduce stress. Chronic stress has been shown to harm beneficial gut bacteria. Activities like meditation or yoga can help.
Avoid smoking. Cigarette smoke is a risk factor for several bowel conditions and may increase inflammation in the digestive tract. Quitting smoking can raise your count of healthy bacteria and reduce your count of harmful gut bacteria.
Sleep more. Lack of sleep can cause a poor distribution of healthy gut bacteria, possibly resulting in increased intestinal permeability.
Limit alcohol intake. Research has shown that excessive alcohol intake may increase intestinal permeability by interacting with certain proteins.
If you think you have leaky gut syndrome, consider getting tested for celiac disease.
The two disorders can have overlapping symptoms.
Let me know if you have anything you would reccomend or would like to share!