Many people resolve to eat better at the start of each new year. Instead of extreme or short-lived dietary changes, we encourage you to focus on healthy eating habits that support gut health.
Your intestines are home to your gut microbiome, a collection of beneficial bacteria with many important jobs that help keep you healthy. Besides breaking down the food you eat, your gut absorbs and produces nutrients and influences other parts of the body, including the immune system, brain, and heart.
A healthy body starts with a healthy gut. Gut health starts with the food on your plate.
Here are four simple
gut health hacks.
Eat more fruits and vegetables
The USDA recommends eating 1.5 to 2 cups of fruit and 2-3 cups of vegetables daily. The easiest way to boost fruit and veggie intake is to include a serving of either — or both! — at each meal and snack. Fruits and vegetables provide important nutrition, including vitamins, minerals, antioxidants, and fiber.
The Dietary Guidelines for Americans recommends most adults consume 25 to 35 grams of dietary fiber per day, depending on age and sex. Fiber promotes regular bowel movements and provides food for the bacteria in your gut. The microbiome is alive and requires fuel to function optimally.
Did you know that most Americans do not eat enough dietary fiber? Avocados to the rescue!
They add fiber to the diet and are delicious. Avocados can be spread on toast for breakfast, added to salads and sandwiches for lunch, and mashed into a dip for snacking.
Cook with legumes
Legumes are another excellent choice for boosting dietary fiber intake. They’re also a good source of plant-based protein, vitamins, minerals, and antioxidants to support overall health. Legumes include beans, chickpeas, lentils, split peas, and soybeans.
Add legumes to your meal plan by keeping your pantry stocked with canned varieties. Add your favorites to soups, pasta sauces, taco fillings, and casseroles, or try blending a handful of canned beans into a smoothie.
Include fermented foods
Fermented foods, such as plain yogurt, kefir, sauerkraut, and kimchi, are natural sources of probiotics. Probiotics are live strains of beneficial bacteria.
Probiotic foods can support the number and types of bacteria in your gut microbiome. A balanced and diverse microbiome supports optimal digestive health, immune system function, and full body wellness. Aim for one serving of fermented foods per day to support gut health.
Stay hydrated
Good hydration supports better gut health. Water helps your gut digest food, absorb nutrients, and eliminate waste.
Drinking water with meals, carrying a water bottle throughout the day, and eating plenty of fruits and vegetables can help you get enough.
Gut health hacks to try this new year include increasing the intake of fiber and fermented foods. A well-balanced diet can support gut health and overall wellness all year long and for years to come.
