1. Ginger

People have been harnessing ginger’s healing properties for thousands of years as a tool to help soothe upset stomachs. In fact, studies (1) have shown ginger’s ability to help lower inflammation in the body after just one month of consistent use. One way to incorporate more ginger is by making tea with sliced ginger root and hot water.

2. Sulfur-rich vegetables

Vegetables like broccoli, Brussels sprouts, red cabbage, and asparagus are abundant in sulfur. Responsible for repairing DNA, this mineral also recycles your body’s main antioxidant, glutathione, which works to support oxidant balance throughout your body and in your gut.

Since these vegetables can be harder to digest if you are already struggling with gut problems, I suggest eating them in soups or stews as the cooking process makes them easier to digest by breaking down some of the fiber and sugar content.

3. Garlic

Garlic is a staple in pretty much every savory recipe. But did you know it has powerful antifungal and antibacterial properties? Because of this, garlic helps keep your microbiome balanced by fighting off (2) harmful bacteria. Also, garlic contains a type of prebiotic fiber called inulin that fuels the growth of good bacteria. Next time you’re cooking dinner, toss in an extra garlic clove or two - your gut and tastebuds will be thankful!

4. Resistant starch

Resistant starch is a tool I recommend for many of my patients who need a little extra help with their gut health. This type of starch can actually resist the digestive process and act as food for your good gut bacteria. It can also help support overall wellness by improving metabolic health through stabilizing blood sugar levels.

You can find resistant starch in legumes, potatoes, green bananas, cooked rice, and oats. It is also found in potato starch and hi-maize resistant starch powders which are great for adding into smoothies and other recipes to make adding this to your diet a lot more convenient.

5. Olive oil

The secret of olive oil is found in its polyphenol and fatty acid content that both help facilitate the growth of good bacteria in your microbiome. Try getting in more olive oil by pouring some over your finished meal or in homemade salad dressings as an added nutrient boost. You can also find fatty acids and polyphenols in other foods like flaxseeds and almonds so you can experiment with additional ways to get in these nutrients throughout your day.

So next time you are at the grocery store, stock up on these foods and experiment with different ways to incorporate them into your meals. You may be surprised at just how much your gut health can improve by enriching your diet with these important nutrients.

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe. 

Photo: unsplash.com