Your Gut Check: Part 1
A Blueprint for Lasting Wellness
The gut, often called the "second brain," is critical to overall health. A balanced gut microbiome influences digestion, immunity, mood, and brain function. To support optimal gut health, it’s vital to make mindful food choices while incorporating supplements that nurture the stomach lining and microbial diversity.
In this article, we’ll explore the top 5 worst foods for gut health and the top 5 best foods. We also highlight key supplements—like probiotics, collagen, black seed oil, and oregano—that can transform your gut into a thriving ecosystem!
The Top 5 Worst Foods for Gut Health
- Processed Sugars
High-sugar foods fuel the growth of harmful bacteria and fungi, like Candida albicans, which can disrupt the balance of the gut microbiome. Over time, this imbalance can lead to issues like bloating, inflammation, and even leaky gut syndrome, where bacteria can leak into the blood, causing dangerous infections and even cancer if left unchecked. High fructose corn syrup found in soft drinks is a prime example. Try a low-sugar Kombucha as a much better alternative. - Artificial Sweeteners
Common sugar substitutes like aspartame and sucralose may harm gut bacteria by reducing microbial diversity. Studies have shown that artificial sweeteners can alter gut flora and contribute to glucose intolerance. Instead, try these healthier sweeteners in moderation; Raw honey, coconut sugar, monk fruit, and yacon syrup. - Foods Fried in Refined Seed Oils
Foods high in unhealthy fats, like fried chicken or French fries, are difficult to digest and can cause inflammation in the gut lining. These foods may also slow down gut motility, leading to bloating and discomfort. The primary culprit is the refined seed oils used to fry and cook with. These include canola, soy, corn, grapeseed, cottonseed, and vegetable oils in general. The best oils to cook with are grass-fed beef tallow, coconut oil, 100% avocado oil, organic olive oil, and grass-fed butter. The first 3 have a higher smoke point for longer cooking. - Ultra Processed Food
Foods like chips, packaged snacks, and instant meals are often laden with preservatives, additives, and emulsifiers. These compounds disrupt gut bacteria and weaken the gut lining, leading to inflammation and poor digestion. It is hard to call them real food, as they provide little nourishment and many ingredients that didn’t exist 100 years ago, so it’s best to avoid them as much as humanly possible. - Alcohol
Even moderate alcohol consumption damages the gut lining, increases intestinal permeability, and disrupts the balance of beneficial bacteria. Chronic alcohol use can lead to dysbiosis, making it harder for the gut to maintain homeostasis or balance. Another way of understanding intestinal permeability is “leaky gut syndrome.” Fortunately, if alcohol use is stopped and the right foods are added in, improvements in the gut lining can often take place.
The Top 5 Best Foods for Gut Health
- Fermented Foods
Foods like raw yogurt, kefir, sauerkraut, and kimchi are rich in probiotics—live bacteria that replenish and diversify the gut microbiome. They also help maintain a balanced pH in the gut, which is critical for good digestion. - Prebiotic-Rich Foods
Prebiotics are non-digestible fibers that feed beneficial bacteria. Foods like garlic, onions, yacon, bananas, asparagus, and Jerusalem artichokes are excellent sources of prebiotics, fostering the growth of good microbes. - Organic Leafy Greens and Cruciferous Vegetables
Vegetables like spinach, kale, broccoli, and Brussels sprouts are loaded with fiber and antioxidants, supporting gut motility, and protecting the intestinal lining. They also reduce inflammation and promote a healthy gut environment. It’s important to consume these free of pesticides that can still disrupt our healthy gut bacteria and lessen the benefits of the produce. - Grass Fed/Finished Beef Liver
Packed with amino acids like glycine and proline, beef liver supports the natural repair of the gut lining.* It also supports the overall strength of the intestinal walls.* - Organic Berries, Pomegranate, Grapes, and Polyphenol-Rich Foods
Blueberries, raspberries, and blackberries are rich in polyphenols, plant compounds that act as antioxidants and promote the growth of beneficial gut bacteria. These foods also reduce inflammation and oxidative stress in the gut.
Conclusion
The Father of modern medicine, Hippocrates, said it best more than 2,400 years ago, “All diseases begin in the gut.” How relevant is this saying for today’s world?! By avoiding foods that harm your microbiome, incorporating gut-friendly foods, and utilizing targeted supplements like probiotics, collagen, black seed oil, and oregano, you can create a strong foundation for digestive and overall health. A happy gut leads to better immunity, clearer skin, improved mental well-being, and a more energized you. Prioritizing this is an investment in your body’s long-term vitality.
*These statements have not been evaluated by the Food and Drug Administration.
*These products are not intended to diagnose, treat, cure, or prevent any diseases.