Gut health is key to overall health. Your gut impacts your immune system, mood, metabolism, hormones and a whole lot more! The wellness of both your body and your brain depend on your gut! The foods you eat help or hurt gut. Here’s a quick list to get you started –

Foods to Add:

Fermented food &  drinks (sauerkraut, Kimchi, Tempeh, Kefir, Pickles, kombucha) are a great probiotic and help promote good gut bacteria. Try eating at least 1 serving of fermented food or drink each day.

Broccoli (and other cruciferous veggies) improve overall intestinal health.

Asparagus is a great prebiotic, promotes regularity and decreases bloating.

Coconut oil is a natural antiviral, antimicrobial, antibacterial and antifungal. It does a remarkable just at killing off harmful yeasts and bacteria. Other healthy oils to eat and cook with are olive oil and avocado oil.

Collagen is one of the largest proteins in your body. It helps heal an inflamed gut and can help slow down the aging process both inside and outside of our body. You can add a collagen supplement to your smoothie or soups.

Bone Broth helps heal and seal the gut lining of your intestines. It can help heal IBS and other digestive issues.

Flaxseed is high in fiber and antioxidant rich! It fuels your good gut flora and improves digestion. Sprinkle some on your salad or in your smoothie!

Bananas are rich in potassium and magnesium which helps fight inflammation and reduces bloating. Blend it into your smoothie, add it to your breakfast oats or just peel and enjoy!

Onion & Garlic are other great prebiotics that boosts the creation of good gut microbes and can help prevent some gastrointestinal diseases. Chop it up to cook with your mince it and throw it in a homemade balsamic dressing!

Foods to Avoid (or at least limit):

Alcohol and caffeine, both overstimulate your intestines contributing to anxiety and diarrhea symptoms.

Sweetened fruit juices containing high fructose corn syrup are tough for your body to digest.

Sugar is the biggest culprit. It wreaks havoc in your gut. Research shows it specifically feeds the bad bacteria in your gut and contributes to yeast overgrowth.

Oils to avoid: hydrogenated oil, canola or vegetable oil, peanut oil, or soybean oil

Other inflammatory foods are specific to YOU and your body but other common culprits are gluten, dairy, soy, corn, eggs and nightshade vegetables. To find out what foods are specifically inflammatory to you I recommend doing an elimination diet.

To learn more about gut health and mind-gut connection, check out my 5-week Mind Gut Reset program! (coming soon!)