Gut health has taken the lead as one of the most talked about health and nutrition topics, and for good reason. Experts constantly tout the importance of maintaining a healthy gut, but why is it so important? Here’s why you should care about the health of your gut microbiome, and why it’s so important. Get a glimpse into how it relates to overall health, the key role that diet and nutrition play in supporting a healthy gut, and finally, how to think about a delicious dinner. Your whole family, and your gut, will beg again and again.
Why is gut health so important?
Researchers are gaining further evidence proving that the health of our gut influences more than just our digestive health (which is also very important for digestive health). When it comes to gut health, scientists are particularly focused on something called the gut microbiome, a group of more than 1 trillion microorganisms that live primarily in the large intestine.. These tiny organisms that make up the gut microbiome are mostly bacteria, but some yeast and viruses also live there.
The balance and health of your gut microbiome is known to influence several different systems throughout your body. Here are a few:
gastrointestinal function
The gut microbiome plays a major role in maintaining healthy digestion and regularity. From a metabolic point of view, biomes are very important and produce certain amino acids, vitamins, and minerals, including calcium, which is always important.. It also helps the gastrointestinal system detoxify unwanted chemicals and toxins from food.
brain health
The discovery of the gut-brain axis has rocked the worlds of researchers and medical professionals alike, and has recently become as much of a buzzword as the gut microbiome itself.. Our intestines are lined with nerve cells that communicate directly with the central nervous system, including the brain. This two-way communication pathway constitutes the gut-brain axis and is known to have a profound impact on our mind and mood. In fact, research shows that gut health may be related not only to overall cognitive function and stress management abilities, but also to mental health disorders such as anxiety and depression..
immune health
An important function of the gut is to promote a healthy immune system. A healthy, thriving biome promotes healthy immunity by maintaining an optimal ratio of beneficial and harmful bacteria.. This reduces the chance of harmful substances settling and making you sick. Additionally, the gut microbiome controls different types of immune cells throughout the body..
chronic disease
Intriguing research has also revealed that the gut microbiome is closely linked to the development of many chronic diseases. Just a few of these include rheumatoid arthritis, type 1 and type 2 diabetes, irritable bowel syndrome, inflammatory bowel disease, liver disease, kidney disease, and heart disease.
How to make dinner that boosts your gut health
If you are a food lover, you will be glad to know that the simplest and most effective way to positively influence the gut microbiome is through eating. That said, food choices are important. Here are some of the healthiest food groups for your gut that you should prioritize whenever possible to keep your gut balanced. We will also highlight some food groups that you should limit and enjoy with more caution.
Stock up on more:
Fiber and prebiotic foods: Fiber generally helps maintain healthy digestion, regularity, and an overall healthy gut. But prebiotics are a type of fiber that are particularly beneficial to your biome because they act as food for healthy bacteria. Choose from oats, onions, carrots, garlic, broccoli, berries, apples, flaxseed, mushrooms, leafy greens, whole grains, tomatoes, legumes, honey, and more. Probiotics: Probiotics are beneficial bacteria that help increase the number of healthy, hard-working microorganisms in your microbiome. Many of these food options are fermented and include delicious sauces such as yogurt, kimchi, kefir, miso, tempeh (fermented tofu), kombucha, buttermilk, sauerkraut, and certain types of pickles. Anti-inflammatory foods: Reducing inflammation is important to maintaining a healthy gut. Inflammatory foods can irritate the microbiome and affect its function. Anti-inflammatory foods, on the other hand, tend to be rich in vitamins, minerals, plant compounds, and omega-3 fatty acids. Sources include nuts, seeds, beans, onions, olives, dark green vegetables, berries, apples, tea, pomegranates, herbs, spices, salmon, anchovies, sardines, hemp hearts, and avocados.
Please note the following:
alcohol
Sweetened processed foods Red meat/processed meat Fried foods Artificial sweeteners
Considering that inflammation is so troublesome for gut health, avoiding ingredients that generally cause inflammation (where possible) can make a big difference.
Gut-friendly dinner recipes
These five dinner ideas combine a variety (or all!) of gut-healthy nutrients to create delicious meals you and your family will want to add to your regular rotation. Once you’ve learned what you like, how to cook gut-friendly dishes, and what’s right for your family, take these meal ideas and make them your own.
kimchi fried rice
carla cormack
After adding shredded kimchi, a flavorful Korean fermented cabbage, you might never want to go back to your old fried rice recipe. Or maybe you don’t want to order your usual takeout. The sourness of probiotic-rich kimchi enhances the flavor of every bite of rice. Common ingredients in fried rice, such as garlic, onions, and green onions, are great sources of prebiotics that help your gut flora thrive. Choose brown rice here to level up the fiber content, and add boiled eggs, shrimp, chicken, edamame, tofu, or your favorite protein for heartiness.
Add chopped and stir-fried kimchi to these delicious fried rice recipes.
Fish tacos with Greek yogurt crema and avocado salsa
It’s time to introduce you to some easy, gut-boosting foods for Taco Tuesday. Fish tacos are always a popular menu item, but any fish will do here. Salmon (very high in omega-3s), shrimp, tilapia, cod, swordfish, tuna, and even frozen fish sticks. Instead of a drizzle or dollop of regular sour cream, use plain Greek yogurt for a boost of probiotics (sour cream is great, but this is an incredibly easy alternative with great nutritional benefits) ). Try homemade yogurt crema made with full-fat plain Greek yogurt, lime, garlic, paprika, and a little milk for thinning. Finally, try the fresh, chunky salsa of tomato, avocado, garlic, and onion. This covers all the prebiotic and anti-inflammatory bases while adding some serious flavor.
Looking for another gut-friendly fish taco accompaniment? Try a tangy probiotic coleslaw or serve it with a hefty serving of black beans, packed with protein and fiber.
Salmon marinated in vegetable miso
Hello, this is Miso Marinade! The umami punch of miso not only provides probiotics, but also takes the salmon flavor in this dish to the next level. Salmon contains omega-3, making it a highly anti-inflammatory food. Quinoa provides prebiotics, and any vegetables you roast or sauté to accompany this dish provide micronutrients, antioxidants, and anti-inflammatory plant compounds that round out the dish.
Use the simple sheet pan salmon recipe below as a blueprint and marinate your salmon in either this mouth-watering miso-ginger marinade or this white miso sauce that pairs well with pasta.