Superfood top-ups to support gut health
Superfood Top-Ups To Support Gut Health
Introduction:-
Superfood top-ups to support Gut health: it’s not the most glamorous of topics. But it’s key in almost every way that our body works.
At best, an unhappy gut can leave you feeling sluggish and blocked up. At worst, it may increase your risk of chronic illnesses.
Taking care of the bacteria inside you is crucial – they’re all part of your body. Luckily, there are some pretty tasty foods that top up your healthy microlife and support your gut.
What does poor gut health look like?
Your toilet habits are pretty indicative of your overall gut health.
However, everyone has a different gut, so there’s not exactly a “normal”. Some people need to poo 2 or 3 times a day, whereas others go 2 or 3 times a week.
Frequent:
- Constipation
- Diarrhoea
- Bloating or discomfort
- Heartburn
are all signs your gut health could improve.
Other signs, like:
- Fatigue
- Trouble sleeping
- Unintentional weight loss or gain
- Migraines
- Thyroid issues
can also be related to gut issues. But this isn’t always the case, so it’s best to consult your GP if you’re experiencing these long-term.
Are there other superfoods that can enhance gut health:-
Yes, there are several other superfoods that can help support and enhance gut health:
- Bone Broth: Bone broth is rich in collagen, gelatin, and amino acids that can help heal the gut lining. It also contains glucosamine and chondroitin which reduce inflammation.
- Fermented Vegetables: Foods like sauerkraut, kimchi, and pickles contain probiotics that help populate the gut with beneficial bacteria. The fermentation process also produces short-chain fatty acids that nourish gut cells.
- Kefir: This fermented milk drink is packed with probiotics that can improve gut health. Look for plain, unsweetened varieties.
- Chia Seeds: Chia seeds are high in fiber which feeds the good bacteria in your gut. They also contain omega-3s that reduce inflammation.
- Garlic: Garlic is a prebiotic, meaning it feeds the probiotics in your gut. It also has antimicrobial properties that can kill harmful gut bacteria.
- Ginger: Fresh ginger contains gingerol which has anti-inflammatory effects. It can help relieve digestive issues like bloating, gas, and constipation.
- Turmeric: Curcumin, the active compound in turmeric, has potent anti-inflammatory properties that can soothe gut inflammation. It also acts as an antioxidant to protect gut cells.
- Berries: Berries like blueberries, raspberries, and blackberries are high in antioxidants and polyphenols that feed the good bacteria in the gut. They also contain fiber for digestive health.
- Peppermint: Peppermint oil has been shown to help relax the digestive tract and relieve symptoms of irritable bowel syndrome (IBS) like abdominal pain and diarrhea.
Incorporating these nutrient-dense superfoods into your diet regularly can help maintain a healthy gut microbiome and reduce inflammation in the digestive tract. Pair them with probiotic supplements for maximum gut-healing benefits.
Start the day right
Breakfast can get repetitive…
Sprinkling a seed blend onto your morning meal is a great way to shake things up (quite literally). Cereals, smoothies, and yoghurts are all a perfect base.
Get familiar with fibre:-
Your parents were right! Fibre keeps your digestive system moving and can help us feel fuller for longer.
In short, getting your fibre is essential for a happy gut. You can find it in:
- Certain cereals like porridge, wheat biscuits, and Shredded Wheat
- Wholemeal bread
- Wholegrain pasta and rice
- Potatoes with their skins on, like jacket or new potatoes
- Beans, lentils, and chickpeas
- Fruit and vegetables
Our recommended daily allowance (RDA) of fibre is 30g per day, but most adults in the UK only eat about 20g.
So, how can you boost your intake? Your diet should always be your main source of nutrients, but supplements can provide a helping hand.
Inulin is a plant-based prebiotic that’s naturally high in soluble fibre.
It increases your body’s ability to absorb calcium – so it’s a superstar from your bowels to your bones.
You can find inulin in foods like chicory, garlic, and some whole grains. However, even high-inulin foods may not be enough to fulfil your daily fibre requirement alone. Unless you fancy over 100g of garlic per day…
This is where inulin powder can come in. Mixing it into your food or drinks is an easy way to:
- Boost your fibre intake
- Support your bowel health
- Help control your blood sugar
You can still indulge!
A chocolate that contributes to your gut health? You’d be mad to say no.
Eating cocoa can increase lactobacilli and bifidobacteria, both of which help to get rid of unhealthy bacteria. But, of course, not all chocolate is good for your gut! Some are best in moderation…
A fermented favourite:-
Purposely eating bacteria might be a bit weird to think about. But there are millions of healthy kinds that can improve our gut health.
Fermentation is a way of preserving food that dates back roughly 8000 years.
Fermented foods can increase the diversity of our microbiome (the community of microorganisms living in our body).
The more diverse your gut microbiome, the more functions it can perform and the better it can thrive overall. So, maybe it’s time to introduce some new cultures into your diet.
Kombucha is rising in popularity with its distinctive tang. Not only does it benefit your microbiome, but it’s a naturally carbonated alternative to other fruity, fizzy drinks.
Umami lovers will be glad to hear that kimchi and miso are also great gut health foods.
Get your protein in with tempeh, an Indonesian food made from fermented soybeans. It’s an excellent meat replacement and contains all your essential amino acids, too.
With a few of these in your diet, you’re well on the way to supporting your gut health.
Not all fermented foods contain live bacteria, so check for “live” on their labels.
The final say
Feeling lighter yet?
Up to 40% of us will struggle with our gut at some point in our lives, but incorporating some friendly superfoods into our diets could help keep this at bay.
To summarise:
- Fibre-rich foods
- Fermented foods with live bacteria
- Omega-3 fatty acids
could help to support your gut health.
Services provided by NutraHerbal Wellness:-
- Contract Manufacturing:The NutraHerbal Wellness provides contract manufacturing services for herbal products, allowing clients to outsource the manufacturing process while maintaining control over formulation and quality.
- Herbal Third-Party Manufacturing:NutraHerbal Wellness herbal third-party manufacturing services cater to businesses seeking to outsource the production of herbal supplements and products. We offer expertise in herbal formulation and flexible manufacturing solutions.
- Private Labeling: NutraHerbal Wellness provides private labeling services for companies interested in branding our products with their own label and packaging. We work closely with our clients to create customized branding solutions that reflect their brand identity.
Product Range of NutraHerbal Wellness:-
- MLM Health and Wellness Products: Multi-level marketing opportunities for a wide range of health and wellness products, including joint care supplements.
- E-Commerce Food Supplements: NutraHerbal Wellness rprovide a diverse range of food supplements optimized for online retail platforms, catering to the needs of modern consumers.
- Herbal Capsules and Tablets: NutraHerbal Wellness herbal capsules and tablets are made from potent herbal extracts, offering targeted health benefits and convenience.
- Herbal Health Juices:NutraHerbal Wellness produces a variety of herbal health juices, including Shankpushpi juice, to support overall health and vitality.
- Personal Care Range: NutraHerbal Wellness personal care products are infused with herbal extracts, providing natural solutions for skincare and haircare.
- Food Nutrition and Supplements: NutraHerbal Wellness develop nutritional supplements and fortified food products to address specific dietary needs and deficiencies.
- Fitness and Nutrition: NutraHerbal Wellness fitness and nutrition products support active lifestyles, providing essential nutrients and supplements to enhance physical performance.
- Herbal Tablet: NutraHerbal Wellness offers a range of herbal tablets crafted with carefully selected ingredients to promote various aspects of health and well-being.