Food for Gut Health
- Lisa Wright Burbach
- Jul 14
- 3 min read
New science and research in recent years has proved that our gut (aka digestive system) is much more complex than we realized. Not only that, but it has a huge impact on our overall health. A healthy gut contributes to a strong immune system, healthy heart and brain, and better mood and sleep.
It is said that over 70% of immune cells are found in the gastrointestinal tract. This is why many people have also found that improving their gut health improves their autoimmune conditions.
The gut wall acts as a barrier to viruses, fungi and harmful bacteria. Unfortunately, this barrier can sometimes become permeable and is known as “leaky gut syndrome”. While leaky gut syndrome is not a medical diagnosis, the concept is a reality many people live with.
Some of the signs that your gut may be unhealthy:
Frequent discomfort, bloating, gas, constipation or diarrhea
Unintentional weight loss or weight gain
Chronic fatigue and low energy
Skin conditions such as eczema, acne or psoriasis
Trouble sleeping at night
Frequent headaches/migraines
Food intolerances or sensitivities
Autoimmune issues
Extreme cravings, especially for carbs and sugar
Frequent mood changes
The gut is filled with bacteria, which is not a bad thing. There are
good gut bacteria that actually help your digestive system to do its job. So, one focus needs to be eating & feeding those good bacteria, particularly with fermented foods. Another focus needs to be adequate fiber & water intake for proper regular elimination.
Here are some specific foods to keep your gut happy:
Kombucha - A fermented tea beverage fermented with a culture called a Scoby - yeast and bacteria mix.
Miso - A fermented soybean paste used in traditional Japanese cooking. With an Umami sensation. I keep miso on had at all times. Not only do i make homemade miso soup, but I also add it to sauces for the umami boost - like chicken and dumplings! So good!
Saurekraut - Cabbage that has been fermented with lactic acid bacteria. While it is often associated with German food now, it originated in China over 2000 years ago.
Kimchi - A Korean dish of salted and fermented vegetables, including cabbage and radishes. Once we got over the new smell and idea of it we have become big kimchi fans and especially like it on a grilled cheese sandwich or on tacos.
Tempeh - Is a staple in Indonesian food and thought to be a by-product of tofu making originally. We use tempeh to make vegetarian Reubens.
Beans
Broccoli
Berries
Apples
Whole Grains
One of the additional ways you can help your gut is by supplementing with Probiotics and prebiotics, along with healthy food choices.
Probiotics are live microorganisms that can be consumed through
fermented foods or supplements. When taken in sufficient amounts,
they can help restore the natural balance of gut bacteria.
Prebiotics are a form of dietary fiber that feeds the “friendly” bacteria
in your gut. This allows your gut bacteria to produce nutrients for
your colon cells, which leads to a healthier digestive system.
I use the Shaklee pre and pro-biotics daily, and for me, it makes a big difference.
Don't forget to stay hydrated! Drinking water can help keep your digestive system running smoothly.
Kimchi Grilled Cheese Sandwiches
2 sandwiches
4 slices of bread
2-4 slices of your favorite cheese
4 tablespoons kimchi
1/4 cup frozen spinach
3 Tablespoons chopped onions
Optional: 1 Tbsp pickled jalapenos
2 Tbsp mayonnaise
Saute the onions until tender, add the spinach, jalapenos, and kimchi, and heat through.
Mix the kimchi mixture with the mayonnaise and blend well.
Top one slice of bread with cheese and half of the kimchi mixture.
Top with the other slice of cheese, if using.
Butter the outsides of the bread and grill until golden brown.
Enjoy!
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