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  • Gareth Sturch

The top 5 foods for a healthy gut.

Updated: Mar 9

Many people ask me: "how can I keep my guy healthy?". This question in generally posed by those who suffer from IBS, leaky guy syndrome or chronic constipation. These conditions often arise as a result of years of gut health neglect. So really then, gut health should be a focus of any one who desires to live a healthy life. Not just those who deal with chronic gut conditions.


The importance of maintaining a health gut cannot be over emphasized. The latest studies have link gut health to a wide variety of, "unexpected' health conditions. For example, an article published by the John Hopkins medical institute found that,"The ENS (enteric nervous system,AKA the gut) may trigger big emotional shifts experienced by people coping with IBS and functional bowel problems such as constipation , diarrhea , bloating, pain and stomach upset. For decades, researchers and doctors thought that anxiety and depression contributed to these problems. But our studies and others show that it may also be the other way around. These new findings may explain why a higher-than-normal percentage of people with IBS and functional bowel problems develop depression and anxiety.This fact is very important, because up to 30 to 40 percent of the population has functional bowel problems at some point.”


Yes our gut has a direct link to out brain and thus, our state of mind and mood. Its nice to know that the medical world has finally caught up with what natural health practitioners have been saying for years. But apart from my personal anecdotes, this is a really wonderful step forward. My blog post entitled, "The Radii Solaris what you need to know and why", discusses the gut brain link in more detail.


So back to our question then, how can you keep your gut healthy? Today we will discuss 5 food types that will help your gut thrive.


Number 1: Cooked Greens


The fact is, greens are good for you! There's no way around it. They are packed with all sorts of goodness, especially gut goodness. Fiber, vitamins, minerals, phytonutrients, and often times protein as well are what your going to get from your greens.


Raw greens are often heard to digest and can aggravate existing gut conditions such as IBS. But when you cook your greens they become much easier to digest and the minerals inside of them become more freely available to your body. Steamed, roasted or even boiled, green vegetables are delicious and a great place to start helping your gut.


Number 2: Fermented Foods


Fermented foods are packed with probiotics! Probiotics are the good bacteria that keep the flora in our guts healthy and our gut microbiome balanced. Moderation is advised when it comes to consumption of fermented foods, because excess can lead to bloating. Fermented foods include:


  • Kimchi

  • Sauerkraut

  • Kombucha

  • Yogurts (Plain, Full Fat!)

  • Vegan/Water

  • Kefirs

  • Olives

  • Tempeh

  • Miso

Number 3: High Fiber Foods


Fiber super important when it comes to gut health and most of us aren't eating enough of it.


Fiber can be found in most plants – fruits, veggies, beans/legumes, whole grains, etc. And fiber is so beneficial for the microbiome in your gut. The good bacteria in your gut like to feast on fiber, and when these bacteria are happy, they're helping to control your appetite and regulate your blood sugar. Fiber is also great for digestion itself. Insoluble fiber promotes the movement of waste through your digestive tract and adds bulk to the stool.

High fiber foods include beans/legumes, greens, cruciferous veggies and fruits like banana, apples, and pears.


Number 4: Fruit



Fruit is high in fiber, which we just chatted about and since they're higher in starch, they're actually even more gentle on your system than fibrous vegetables.

There are also quite a few fruits that contain enzymes that support your digestive system. Papaya and pineapple are two of the best. Papaya contains papain which has a mild, soothing effect on the stomach and aids in protein digestion (awesome for smoothies!). Pineapple contains bromelain which is an anti-inflammatory enzyme amazing for your gut.


Number 5: Bone Broth (What???)


It's true, I kid you not! Bone broth is packed with a tone of protein, along with vitamins and minerals that are great for your gut. The ease of digestion and absorption makes bone broth ideal for supplementing the gut.


I hope you enjoyed this article and that it can help you on your journey to a health happy life. All that's left is for you to apply these tips when you make your yummy meals and the results will speak for themselves.


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