Foods to Eat for Gut Health (S5 E20)

Last Updated on June 20, 2024 by Michelle

In this episode we chat about 4 things we can eat to encourage a healthy gut & why it matters.

Foods to Eat for Gut Health (S5 E20)… Where to Listen or Watch

Listen on Apple Podcasts here: 4 Ways to Improve your Gut Health (& why it matters), Season 5 Episode 20 of the Simple Doesn’t Mean Easy Podcast

Or listen here:

And watch here:

Foods to Eat for Gut Health

In this episode:

The life-changing event that made me start thinking about gut health
The important role of the good gut bacteria in our microbiomes
The connection between gut health and dopamine and serotonin (study)
Many studies show a disrupted microbiome affects our immune response, causes weight gain, and paves the way for all sorts of pathogens
Why the fiber in our fruit and veggies is so important
What it means for us that polyphenols aren’t always digestible
What are true “whole grains” and why are they good for us
Fermented foods and probiotics
The best salt to use when fermenting and why it’s important
Why you should taste your ferments daily
Storage options for fermented foods
Kahm yeast (see picture below)… if it’s good and what to do with it
Ways to use fermented food

Recipes for Fermented Food

Fermented Blueberries

Fermented Cherry Tomatoes

Fermented Peppers

Fermented Cauliflower

The value of DIY Kombucha

All My Favorite Kombucha Recipes

How to Use Fermented Food

How to use fermented foods? Click each one above for more specific ideas, but in general, here are some great ways to use your fermented foods and improve your gut health immeasurably:

On a tossed salad
Mixed in in the last minute to scrambled eggs
In a sandwich, with sprouts and meat
With hummus
Mixed into guacamole
In soup,
In alfredo sauce, over pasta

Research on Gut Health and What We Eat

Why gut bacteria matters? Here are some studies about the important roles of our microbiomes:

https://pubmed.ncbi.nlm.nih.gov/25860609/

https://pubmed.ncbi.nlm.nih.gov/25873374/

Research suggests that whole grains can promote the growth of good bacteria. One study concluded this:

Once understanding the impact of whole grains on satiety (sa TIE a TEE) and microbiota is more developed, then particular grains might be used for better appetite control. With this information at hand, healthcare professionals could make individual dietary recommendations that promote satiety and contribute to weight control.

In study after study (I’ll link a few), whole grains also increased feelings of fullness and reduced inflammation and certain risk factors for heart disease.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4939539/

https://pubmed.ncbi.nlm.nih.gov/32178621/