Restoring Your Gut Microbiome with Food | Step 2: Restore

Find out about foods that RESTORE gut health so you can stay healthy and live your best life!

Restoring gut health is an essential element for staying healthy and living your best life! Without gut health, your other body systems won’t be able to function with efficiency. If you’re looking to restore your gut health through diet, focus on adding these foods to your daily diet:

Omega-3 fatty acids found in wild, ocean-caught fish are high in vitamin D and vitamin B12. Omega-3’s are anti-inflammatory as opposed to Omega-6 fatty acids found in all other animal products and vegetable oil. You can also get Omega-3’s from walnuts, flaxseeds, chia seeds, and hemp hearts. Grass-fed beef and lamb and the wild game also have higher amounts of Omega-3’s compared to conventionally-raised beef and lamb.

Fermented foods like sauerkraut, pickled vegetables, miso, and kimchi are filled with fiber, digestion-enhancing enzymes, and beneficial bacteria. These traditional fermented foods also have lactic acid bacteria that help balance the production of stomach acid.

Garlic is part of the allium family. Allicin is a component of garlic; it’s what gives it its pungent taste and smell and its medicinal qualities. Garlic is a prebiotic food that feeds the bacteria and has anti-inflammatory, antioxidant, antibacterial, anti-diabetic, anti-carcinogenic, and neuroprotective properties.

Fiber is essential for gut health and elasticity. Eating various organic fruits and vegetables aids the liver in detoxification support our lower intestines and colon with elimination. Soluble fiber or prebiotics feed the good bacteria. Soluble fiber is considered a “fermentable fiber” which stimulates the growth of beneficial bacteria in the digestive tract. Examples of prebiotic soluble fiber to include in your diet are apples, artichokes, asparagus, avocado, beans, raspberries, celery, chia seeds, cabbage, oatmeal, garlic, onions, lentils, spinach.

Anti-inflammatory herbs and spices such as turmeric, rosemary, garlic, and ginger reduce inflammation and provide other health benefits. For example, ginger reduces nausea, stimulates saliva and bile production, and reduces gas and bloating. Turmeric is anti-inflammatory and antioxidant.

Coconut products such as coconut oil, flour, milk, butter, cream, and coconut water all benefit your gut. Coconut’s medium-chain fatty acids or MCTs are more accessible to digest than other long-chain fats, making them great for energy and gut health. Coconut oil is a natural antibacterial, meaning it fights harmful bacteria. It also is an antimicrobial and helps fight candida and yeast infections. Coconut kefir is great gut-healing food.

Extra-virgin olive oil is a monounsaturated fat that contains oleic acid, which has been found to reduce inflammation. It also has antioxidants, protects LDL cholesterol from oxidation, and has natural antibacterial properties that fight against things like H.pylori, a common bacterium that lives in your stomach and can cause stomach ulcers and cancer.

To find out more and receive personal guidance on restoring your gut health, check out my Gut Restore program or schedule your complimentary phone consultation with Emilie by clicking below!