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Our gut – you know, the belly's HQ for digesting and doing its thing – is way more than just a food processing factory. Our gut is basically the biggest influencer in OUR OWN body with followers of microorganisms that keeps everything in check. It's not just about breaking down that last snack; it's the go-to spot for immune strength, brainy vibes, and even setting the mood. This isn't just some random gut feeling; it's science-backed wisdom. Don't believe us? Well, these research journals will back us up: "Nature Reviews Microbiology," "Cell Host & Microbe," and "Gut Microbes" (Cammarota et al., 2017; Thursby & Juge, 2017; Cryan et al., 2019). So, get ready to give some major love to our gut with these 5 ingredients – it's the real MVP in keeping us on top of our game!

 

5 NATURAL FOODS FOR GUT HEALTH?

  1. Fermented Foods (e.g., Sauerkraut, Kimchi, Kombucha):

    • Benefit: High in prebiotics.
    • Fermented foods go through a process where good bacteria break down and transform stuff. These foods are rich in probiotics, which are live microorganisms that can provide health benefits when consumed. And there's also prebiotics, which are like the backstage crew, setting the stage for good bacteria in your gut. Fermented foods often contain both probiotics and prebiotics, supporting a balanced and diverse gut microbiome. So, chow down on fermented goodies to keep your gut party going strong!
  2. Chia Seeds:

    • Benefit: Loaded in fiber.
    • Chia seeds are an excellent source of soluble and insoluble fiber. Fiber is your gut's BFF in maining digestive health, helping with regular bathroom breaks, adding some oomph to your stool, and giving a shoutout to those awesome gut bacteria. The fermentation of fiber in the colon produces short-chain fatty acids, which creates the perfect vibe for your gut. 

  3. Olive Oil:

    • Benefit: High in digestive enzymes.
    • Olive oil contains polyphenols, which may have a positive impact on gut health. While olive oil itself may not be rich in digestive enzymes,  it helps your pancreas release the digestive enzymes it needs.  Plus, it's got anti-inflammatory powers which may contribute to a healthy gut environment by reducing inflammation.

  4. Whole Grains:

    • Benefit: Also v high in fiber.
    • Explanation: Whole grains, such as brown rice, quinoa, and oats, are rich in dietary fiber. Packed with fiber, they're all about keeping things moving smoothly in your gut and supports the growth of beneficial gut bacteria. The fermentation of fiber by gut bacteria produces short-chain fatty acids, which contribute to a happy, healthy gut microbiome.

  5. Garlic:

    • Benefit: Antibacterial and antifungal properties, helps control "bad" gut bacteria, and balances yeast in the gut.
    • Garlic isn't just for warding off vampires lol. It contains allicin, a compound with antibacterial and antifungal properties that  helps maintain a balanced and harmonious microbial environment. Additionally, garlic may help balance yeast levels in the gut, contributing to a healthier balance of microorganisms. So, yes, the answer is always more garlic! 

 

WHY THESE NATURAL FOODS FOR GUT HEALTH?

  1. Prebiotics:

    • Prebiotics are non-digestible fibers that serve as food for beneficial bacteria in the gut. By nourishing these good bacteria, prebiotics help them thrive, keeping your gut diverse and healthy. This, in turn, is  the key to better digestion, a siiiick (but not that kinda sick) immune system, and an all-around feel-good vibe.

  2. Probiotics:

    • Probiotics are live microorganisms, typically bacteria, that provide health benefits when consumed. By introducing good bacteria into the gut, probiotics help maintain a balanced microbiome.  Think better digestion, a supportive immune system, and the possibility of waving goodbye to annoying gut issues like IBS or IBD. Yep, that's the probiotic life.

  3. Fiber:

    • Fiber is a type of carb that doesn't fully digested by the body,  and it's the hero behind regular bathroom visits, saying no to constipation, and creating a cozy gut environment. Plus, the fermentation of fiber in the colon produces short-chain fatty acids, which are essential for gut health.

  4. Digestive Enzymes:

    • Digestive enzymes are proteins that help break down food into smaller, absorbable components. Adequate digestive enzymes ensure the efficient breakdown of nutrients in the digestive tract, creating better absorption. Enough of these enzymes mean smooth digestion, less bloating, and your body making the most out of those nutrients.

  5. Antibacterial and Antifungal Properties:

    • These properties refer to substances that can inhibit the growth or kill bacteria (antibacterial) and fungi (antifungal). Foods or compounds with antibacterial and antifungal properties, such as garlic, can help control harmful microorganisms in the gut. That means a balanced gut and no room for troublemakers causing digestive drama.

 

So, there you have it – a crash course on why our gut is basically the superstar of our bodies. It's not just a stomach; it's the epicenter of immune strength, brainy vibes, and even mood-setting moments. And don't forget, the journey to a healthier gut is fun! It includes some fantastic natural foods for all your foodies out there. Your gut's been working hard – time to give it the care it deserves! Cheers to a healthier, happier gut, with delicious foods ☻ 

 

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