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The holidays are packed with heavy foods that can take a toll on your gut health. Not only does this leave you feeling sluggish and uncomfortable, but it can also have a long-term effect on your mental health. There is a proven link between what’s going on in the stomach and the way the brain functions – so eating a nutritious diet full of gut-friendly foods is essential to get the most out of your day.
Yogurt
Yogurt is a fantastic source of probiotics, which are a necessary part of gut health. Probiotics, commonly known as “friendly bacteria,” are found naturally in the stomach and are key for regulating not only your digestion but your mood and energy levels. Luckily, yogurt is incredibly versatile. Not only does it make a quick and easy breakfast, but it is great as a base for salad dressings, or dolloped on top of curries and soups. Not all yogurt contains probiotics though, so be careful – look for the words “live active cultures” (or LAC) on the label.
Our Yogurt Parfaits with Strawberries and Almonds are a fun way to make a tasty yogurt-based snack.
Leafy greens, such as spinach and kale, are not just a great source of fiber, but they actually contain a type of sugar which helps to fuel the growth of healthy gut bacteria, and protect against the growth of unhealthy gut bacteria. You can easily stock up on frozen spinach and add it to tons of different recipes to sneak some digestive goodness into your family’s meals.
Try our Baked Macaroni, Chicken, and Spinach Casserole to add a little twist to classic mac & cheese.
Miso is a traditional Japanese condiment, that is made of fermented soy beans and is used to flavor soup stocks, marinades, sauces, and pickling juices. The fermentation process adds plenty of probiotics that promote gut health and digestion. Miso is also a great source of protein and is rich in a variety of nutrients. Its flavor can be described as salty and savory, which adds a layer of umami to our Mushroom Miso Soup with Soba or our Roasted Miso-Marinated Chicken for the perfect weeknight meal.
Beans have a very musical reputation, which is thanks in large part to the all the fiber they contain. Both soluble and insoluble fiber are necessary for gut health, and beans are such a powerhouse of digestion because they contain both. They are also affordable and filled with protein, so they are a great food to make a staple. It is better to gradually increase the amount of beans in your diet, however, as a dramatic uptick in bean-eating is often the culprit behind gas and bloating.
Check out our Slow-Cooker Cajun Red Beans and Rice recipe for a hearty weeknight dinner.
Green tea has been consumed for thousands of years for its natural health benefits. According to research, green tea can fuel the growth of good gut bacteria, aiding digestion and even lowering the risk of obesity in people who consume it regularly. A simple cup of hot green tea is delicious and comforting, but there are many ways to enjoy this antioxidant-rich beverage, including our Blackberry Iced Green Tea.
