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                      Good Gut Health Helps Prevent Diseases

                      Published by Ginger Hultin, MS RDN CSO

                      Gut Health Icon(Digestive health is a critical player when it comes to your overall health. Learning which foods can help keep you well and positively improve everything from your mood to how your body absorbs nutrients. Staying well is the focus for the sixth part in our series on the nine benefits at the core of FoodTrients® and all of our recipes. What you eat matters, which is why we’ll explore one of these incredible anti-aging benefits each month and show you how they help fight the diseases of aging.)

                      You may be familiar with the phrase “gut health,” but in order to truly understand the complexity, we need to discuss everything from the gut microbiome to pre- and probiotics and the types of foods that make your digestive system the happiest and healthiest. We’re going to explore this important topic today because gut health plays a role in so many aspects of the body from your mood to immunity to the way you absorb nutrients and detoxify.

                      The ‘gut’ is an important portion of the digestive system that is responsible for processes like nutrient digestion and absorption. Understanding how this system works and which foods your body — and the beneficial bacteria within your gut — desires is the first step to supporting a healthy gut. In this article, we will explore which FoodTrients® can support gut health.

                      Understanding the Gut Microbiome

                      You’re likely not aware that your gut contains beneficial bacteria — more bacteria in fact than there are human cells in the body. This is referred to as the gut microbiome. Probiotics are good bacteria that we eat, often from fermented foods that help support a healthy gut microbiome. Studies show that probiotics are active microorganisms (e.g. live bacteria and yeast) that have health benefits when consumed. These microorganisms communicate with the rest of the body, sending messages to the brain. This connection is referred to as the “gut-brain axis”.

                       The goal with gut health is to support the good bacteria there through fiber, or prebiotics which “feed” the probiotics, as well as to support more good bacteria through fermented foods (think yogurt or kimchi). There is plenty of evidenced-based research on how maintaining balance of good and bad bacteria can contribute to the prevention of chronic diseases, create a healthy immune system, support mood and brain function, and help with healthy aging.

                      Luckily, there are many foods that can help create and nurture a healthy microbiome.

                      Foods to Support Good Bacteria and Overall Gut Health

                      Here’s the best foods that include fiber and good bacteria (or both!) through foods that support your gut health. Consider planning out your diet so that you get these types of foods every day.

                      High Fiber Foods

                      Foods that contain insoluble fiber (bulks stool) and soluble fiber (absorbs water and grabs bacteria) are the foundation of a healthy gut.

                      High fiber foods include vegetables, whole grains, and fruits. Some of the best sources include:

                      • Fruits: Apples, blueberries, grapefruit, pears, pomegranates, raspberries
                      • Vegetables: artichokes, beets, broccoli, carrots, green peas, sweet potatoes with the skin, and winter squash.
                      • Whole grains: brown and black rice, oats, quinoa, sorghum, whole wheat

                      Prebiotic Foods

                      Foods that the body cannot break down and instead get fermented by the good bacteria in your gut have special fibers that are referred to as prebiotics.

                      Some of the best sources include:

                      • Asparagus, bananas, chicory root, dandelion greens, garlic, onions, leeks, and Jerusalem artichokes

                      Probiotic-Rich Foods

                      Foods that contain living microorganisms similar to those naturally produced in the gut are called probiotic foods. They are generally either fermented or cultured.

                      Some of the best sources include:

                      • Kefir, kimchi, kombucha, miso, sauerkraut, tempeh, and yogurt

                      Symbiotic Food Pairs

                      Foods that contain both probiotics and prebiotics are a perfect combination for your gut health. Try these pairings for the best of both worlds:

                      • Blueberries and Greek yogurt
                      • Miso soup with leeks and tofu cubes
                      • Smoothie with kefir milk, flaxseeds, banana, and spinach
                      • Feta cheese with baked beans
                      • Greens sautéed with garlic served with tempeh and brown rice

                      Other Factors That Influence Gut Health

                      While nutrition is important, the combination of lifestyle and nutrition interventions play the biggest roles in overall health. In addition to consuming a variety of whole, nutritious foods, the microbiome typically thrives on regular exercise, stress management, and quality sleep. With that being said, the decisions you make in your day-to-day life can play a significant role in the balance, or imbalance, of the gut microbiome.

                      What foods could you incorporate from our list that could help with your gut health?


                      Learn more about our nine benefits in this series. Here are nutritionist Ginger Hultin’s articles so far:

                      Anti-inflammatory iconAnti-Inflammatory

                      Anti-Inflammatory Foods: the Top 10

                       

                      Antioxidant iconAntioxidants

                      Antioxidants Help Slow Down Premature Aging

                       

                      Beauty iconBeauty

                      Beauty Is So Much More Than Skin Deep

                       

                      Detox iconDetox

                      Which Foods Are Best To Help You Detox?

                       

                      Disease Prevention iconDisease Prevention

                      Meet the Best Foods for Disease Prevention

                       

                      Gut Health IconGut health

                      Good Gut Health Helps Prevent Diseases – FoodTrients

                       

                      Immunity Boosting iconImmunity Booster

                      How To Support Your Immune System Naturally

                       

                      Strength icon

                      Strength

                      Strength-Building Food Is Key to Aging Well

                       

                      References
                      1. Hills RD Jr, Pontefract BA, Mishcon HR, Black CA, Sutton SC, Theberge CR. Gut Microbiome: Profound Implications for Diet and Disease. Nutrients. 2019;6;11(7):1613.
                      2. Laster, J., & Kelly, A. L. (2022, November 28). Best Foods for Gut Health. Forbes. Retrieved from https://www.forbes.com/health/body/best-foods-for-gut-health/
                      3. Linchpin, T. (2022, October). Trends shaping the health food industry outlook for 2023 by Linchpin. LinchpinSEO. Retrieved from https://linchpinseo.com/trends-shaping-the-health-food-industry/
                      4. Plant-based protein infographic. www.heart.org. (n.d.). Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/plant-based-protein-infographic
                      5. ​​Strasser B, Wolters M, Weyh C, Krüger K, Ticinesi A. The Effects of Lifestyle and Diet on Gut Microbiota Composition, Inflammation and Muscle Performance in Our Aging Society. Nutrients. 2021;13(6):2045.

                       

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                      Ginger Hultin, MS RDN CSO
                      Ginger Hultin, MS RDN CSO
                      Ginger Hultin MS RDN CSO is a Seattle-based Registered Dietitian Nutritionist and long time contributor to nutrition content on Foodtrients®. She is the owner of the concierge, virtual nutrition practice Ginger Hultin Nutrition where she helps clients with complex health conditions through an integrative approach. She specializes in anti-inflammatory diets for integrative oncology nutrition, people with gastrointestinal disease, and autoimmune issues. Her 10-year partnership with Foodtrients® has focused on evidence-based anti-aging nutrition, healthy recipes, and "top foods" lists in many categories from blood sugar control to healing your gut. Ginger serves as adjunct clinical faculty at the Bastyr Center for Natural Health in Seattle. She is the director of communications at the Washington State Academy of Nutrition and Dietetics, a past Spokesperson for the Academy of Nutrition and Dietetics, and past-chair of the Vegetarian Nutrition Dietetic Practice Group. She has authored two nutrition books: Anti-Inflammatory Diet Meal Prep and the How to Eat to Beat Disease Cookbook. Ginger is a graduate of the University of Washington and Bastyr University and is currently pursuing her doctorate of clinical nutrition at the University of North Florida.

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                      This website is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment. FoodTrients – A Recipe for Aging Beautifully Grace O, author and creator of FoodTrients® -- a philosophy, a cookbook and a resource -- has a new cookbook dedicated to age-defying and delicious recipes, The Age Beautifully Cookbook: Easy and Exotic Longevity Secrets from Around the World, which provides one hundred-plus recipes that promote health and well-being. The recipes are built on foundations of modern scientific research and ancient knowledge of medicinal herbs and natural ingredients from around the world. Since the publication of her first anti-aging book, The Age GRACEfully Cookbook, Grace O has identified eight categories of FoodTrients benefits (Anti-inflammatory, Antioxidant, Immune Booster, Disease Prevention, Beauty, Strength, Mind, and Weight Loss) that are essential to fighting aging, which show how specific foods, herbs, and spices in the recipes help keep skin looking younger, prevent the diseases of aging, and increase energy and vitality. Grace O combines more exotic ingredients that add age-fighting benefits to familiar recipe favorites.

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