When it comes to gut health, registered dietitians and nutritionists are leading the charge in terms of awareness, symptoms and the health issues associated with ignoring your microbiome. It stands to reason that they'd know exactly what to eat to fuel the healthy bacteria in your gut and heal inflammation. On that note, MindBodyGreen recently tapped a few of "the top RDs in the country" in an effort to see what they actually eat for a healthy gut day in and day out. Read their responses below.
1. Sauerkraut: Leah Silberman, RD; Alana Waldron, RD; and Miranda Hammer, RD, all had sauerkraut and other fermented foods at the top of their lists. "I try to incorporate as many probiotic foods as I possibly can into my diet to keep my gut healthy," said Silberman. Waldron prefers kimchi and pickles in addition to sauerkraut while Hammer adds that "fermented foods like sauerkraut, apple cider vinegar and cultured dairy like yogurt and kefir contain beneficial bacteria that help to create a healthy environment in your gut."
2. Bone broth: "Bone broth and collagen contain healing properties for the gut that help 'seal' and heal the gut. This is especially helpful for people suffering from leaky gut or other digestive disorders," said Courtney Swan, who has her master's in nutrition. Diana Rodgers, RD, founder of Sustainable Dish, agrees. "Bone broth is rich in minerals, collagen, gelatin, glycine, proline, glutamine and glycosaminoglycans, which are all important for maintaining a healthy gut. Low levels of collagen have been associated with inflammatory bowel diseases. Drinking broth or supplementing with collagen can help keep your intestines working well, which means better nutrient absorption," she adds.
3. Fibre-rich foods: Foods with soluble fiber, like oats, barley and apples, and insoluble fiber, like the hard-to-chew parts of fruits, veggies and whole grains, all contain prebiotics, which are just as important as probiotics. "Prebiotic foods are essential for gut health because they provide food for the probiotic bacteria to feed off of," explains Jessica Cording, RD, founder of Jessica Cording Nutrition.
Head over to MindBodyGreen for more, and share your favourite gut-healthy foods in the comments.