One of the most important things you can do for your overall wellness is to make sure your gut is healthy. Taking care of your digestive system by eating lots of gut-friendly foods is going to help keep your gut working efficiently, and it’s going to help keep every part of your body on course, too.
A well and balanced gut microbiome is essential for digestion, absorption of nutrients, and elimination of waste, which in turn helps with indigestion and bloating.
Here are the top foods to add to your diet to help your gut function optimally.
1. Psyllium husk
Psyllium husk is a seed that swells when it’s in contact with water and helps transport waste through the intestinal tract. It has also been shown to alter the colonic environment, which translates to an improved gut microbiome. Think of psyllium as a broom that sweeps waste out of your colon and keeps things moving efficiently. You can use it to make low-carb bread and noodles.
2. Sauerkraut
Sauerkraut is fermented cabbage, and fermented foods are a great way to help good gut bacteria thrive. The high fiber content of cabbage helps with bloating and indigestion. Other fermented foods to try include miso, pickles, kefir, and kimchi.
3. Garlic
Raw garlic is an excellent prebiotic food with high levels of inulin, which fuels the good bacteria in the gut. Research has shown that garlic increases the good Bifidobacterium in our gut, which may help prevent some gastrointestinal diseases and irregularity.
Garlic also contains the active compound allicin, which is a powerful disease-fighting active created after garlic is crushed or chopped.
4. Cruciferous and dark, leafy greens
Cruciferous veggies like cabbage and cauliflower and dark leafy greens like spinach and kale are loaded with fiber, nutrients, and antioxidants.
They are also an excellent source of prebiotics, which are the food for probiotics (healthy gut bacteria). They also help add bulk to stools and make defection easier.
5. Drink Chlorophyll Water
Drinking chlorophyll water helps to detoxify and rid the body of toxins (many of which could be causing B.O.) plus other wellness benefits, which you can read about here. But, let’s rewind and get a little scientific. So you’re actually drinking chlorophyllin, which is derived from chlorophyll (in the small print on most labels, you’ll see chlorophyllin in parentheses after chlorophyll). Chlorophyllin is the water-soluble version of chlorophyll, which we all know is a pigment that gives plants their green color. Simply put: the green stuff is good for you! To hop on the chlorophyll water wagon, add the below drops to your daily hydration routine.
Even though your body does a great job cleansing itself through organs, staying hydrated and eating lots of prebiotic and probiotic foods helps your body’s organs function at their optimal level.
When it comes to cleansing the colon, focusing on repairing and strengthening your gut is the best way to make sure the colon is running smoothly and efficiently. Adding sources of pre- and probiotics daily will help your gut bacteria thrive, which helps with digestion, bloating, and so much more.
Ayat Sleymann is a Registered Dietitian Nutritionist whose passion lies in helping women live their healthiest life while achieving their weight-loss goals in a lasting and sustainable way. With a “plants-most” approach, she has helped clients manage weight, improve their health, and increase energy and productivity without giving up their favorite foods.
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