Foods to Support Your Gut Health

Taking care of your gut health is a topic that has grown in popularity, but what does it really mean?

The bacteria and other micro-organisms in your gut are known as your gut microbiome. The bacteria help to break down food, turning it into nutrients your body can use.

This is where the importance of food comes in as your gut microbiome impacts both your physical and mental health. And by incorporating certain foods into your diet, it can help balance the bacteria found in your gut.

Here are some of the types of foods you can look into incorporating in your diet along with some recipe suggestions.

Yogurt and Fermented Foods
Probiotics, often referred to as "good bacteria," are essential for maintaining a balanced gut microbiome. Yoghurt, kefir, sauerkraut, kimchi, and other fermented foods are rich sources of probiotics. These foods introduce beneficial microorganisms into the digestive tract, promoting a harmonious balance of bacteria.

Recipes:

• Kumara and Sauerkraut Rosti with Smoked Fish and Horseradish Cream 
• Minute Steak and Kimchi Burgers 
• Breakfast Salad with Haloumi and Black Quinoa 

Fiber-Rich Foods
Fiber is a key player in promoting gut health by providing nourishment for the beneficial bacteria in the colon. Whole grains, legumes, fruits, and vegetables are excellent sources of soluble and insoluble fiber.

Recipes:

• Warm Lentil, Beetroot and Fennel Salad (GF) (V) 
• Roasted Vege Salad with Mustard Dressing 
• Quinoa, Moroccan Roasted Carrot and Olive Salad 
• Oatmeal Crêpes with Coconut Yoghurt 

Bone Broth
Rich in collagen and amino acids, bone broth is a valuable addition to a gut-friendly diet. It helps soothe and heal the lining of the digestive tract, reducing inflammation and supporting overall gut integrity.

Here’s a guide to making your own.

Prebiotic-Rich Foods
Prebiotics are substances that nourish the beneficial bacteria in the gut. Foods like garlic, onions, leeks, asparagus, and bananas are high in prebiotics, fostering a thriving environment for good bacteria to flourish.

Recipes:

• Grilled Zucchini, Asparagus and Baby Mozzarella with Mint and Pine Nut Dressing 
• Braised Leeks with Sourdough Crumb 
• Tarragon Chicken and Leeks
• Banana, Citrus and Sesame Seed Loaf 

Fatty Fish
Omega-3 fatty acids found in fish like salmon, mackerel, and sardines have anti-inflammatory properties that benefit gut health. These healthy fats support the production of short-chain fatty acids, which are essential for maintaining a healthy gut lining.

Recipes:

• Salmon with Silky Pea Purée and Herb Salad 
• Tamari-glazed Salmon on Brown Rice 
• Spiced Salmon and Zucchini Skewers with Chimichurri 

By incorporating a variety of probiotic, fiber-rich, prebiotic, and nutrient-dense foods into your meals, you can take significant steps towards supporting your gut health journey.