Feeding your Gut – Literally
Returning to the initially suggested ways to care for your gut health and ensure your microbiota community lives harmoniously – let's talk food! Talking about nutrition is one of my favorite hobbies, alongside cleaning & organizing, the gym, and baking! I know – I amm VERY cool. Lol.
Including a variety of fiber-rich foods, probiotics, and prebiotics in your diet can help support gut health.
Here is a list of foods for each category:
Fiber-Rich Foods
- Whole Grains: Oats, brown rice, quinoa, barley, whole wheat
- Legumes: Lentils, chickpeas, black beans, kidney beans
- Fruits: Berries, apples, pears, oranges, bananas
- Vegetables: Broccoli, Brussels sprouts, carrots, sweet potatoes, spinach
- Nuts and Seeds: Almonds, chia seeds, flaxseeds, sunflower seeds
- Bran Cereals: Bran flakes, bran muffins
Probiotic-Rich Foods
- Yogurt (with live cultures)
- Kefir
- Fermented Dairy: Buttermilk, some cheeses
- Fermented Vegetables: Sauerkraut, kimchi
- Fermented Soy Products: Miso, tempeh
- Pickles (naturally fermented, not vinegar-based)
- Prebiotic-Rich Foods
- Vegetables: Garlic, onions, leeks, asparagus, artichokes
- Fruits: Bananas, apples, berries, citrus fruits
- Whole Grains: Barley, oats, wheat bran
- Legumes: Lentils, chickpeas, black beans
- Nuts and Seeds: Almonds, flaxseeds
- Root Vegetables: Sweet potatoes, carrots
- Synbiotic Foods (Combining Probiotics and Prebiotics)
- Yogurt with added prebiotics
- Kefir with added prebiotics
- Some probiotic supplements may also contain prebiotics
Including a variety of these foods in your diet can contribute to a diverse and balanced gut microbiome.
Aim for a mix of soluble and insoluble fibers, as well as a variety of probiotic strains to support overall gut health. It's important to note that individual responses to foods may vary, and any significant dietary changes should be discussed with a healthcare professional, especially if you have specific health concerns or conditions.
Challenges with Choosing These Foods
Okay, if you've made it this far and you may be thinking, 'Brooke! Stop!'—insert any of the following: 'I can't take another list telling me how to eat!' 'I don't have time.' 'This is expensive.' 'I travel too much for work.' 'I work 12+ hour days.' 'I have food issues related to an E.D.'—I want you to know that I'm right there with you (literally), and you've got this! Let's take a breath and hit pause.
The lists above aren't commands; they're just options. Consider them as you stroll down the grocery aisle or click items into your Instacart. I get it—I don't enjoy every item on the list (side-eye to you, kefir!), but give me some black beans, and I'm in heaven.
Now, in terms of time, money, and access—stick around with Wellness & Dough, or better yet, book a session or two. I love working with people to align wellness goals with their unique lifestyles and life demands.
And for those wrestling with food struggles, especially related to E.D., I acknowledge it's an incredibly personal journey. While I'm not aiming to gloss over it today, let's take baby steps together in healing our relationship with food. Because, my friend, your well-being is worth it.