Top 5 gut-healing foods everyone needs in their life – Bianca Chaptini

Unless you’ve spent the last few years hibernating on a deserted island, you’ve most probably heard about how much of our overall health depends on the health of our gut. If not, today’s blog post is especially for you! Since 70-80 percent of our immune system is located in our gut microbiome, a complex community of trillions of bacteria, parasites, fungi and yeasts that live in our digestive tracts, it’s no coincidence that a long list of health conditions start there and why gut health is such a hot topic these days.

As a certified Integrative Nutrition health coach, one of the questions people always ask me most is how to deal with uncomfortable bloating, flatulence, food allergies and constipation. The answer is always to start with an elimination diet and replace inflammatory trigger foods with healthier, gut-friendly options.

Having successfully healed my gut (after a time-consuming, costly and confusing battle), I present to you the Top 5 gut-healing foods everyone – whether or not you struggle with digestion – needs in their life:

2. Probiotics and prebiotics – To restore our gut microbiome, we want to be eating both probiotic and prebiotic foods daily. Probiotic-rich food sources include fermented and cultured foods: sauerkraut, miso, tempeh, yoghurt, kimchi, olives, apple cider vinegar and kombucha. Dr Liz Lipski, Academic director of Nutrition and Integrative Health from Maryland University of Integrative Health, says it is fine to take a daily probiotic supplement at the same time as consuming a probiotic-rich diet. Now, for our prebiotics. Think of these as your fertiliser: once you’ve added in all these gut-loving probiotic foods, we need to feed and nourish them, and that’s where prebiotics come in! Prebiotics are non-digestible starches that we can’t digest, but our bacteria can – they stimulate growth of intestinal flora and promote general health and wellbeing. Sounds like a win-win situation, especially when they are found in some of the most delicious and nutritious plants: onions, garlic, leeks, bananas, green tea, Jerusalem artichokes, asparagus, peas, aubergine and legumes. Teff, an ancient and gluten-free seed, is also high in prebiotic fiber and can be used in both its whole form and also as a flour in baking. The thing to remember is, when introducing these foods, do it slowly as initially they can cause some gas and bloating. The same goes for probiotic foods – one teaspoon of sauerkraut or fermented veggies is plenty when starting any gut-healing protocol. Slow and steady does it with probiotics and prebiotics, so add in gradually and as always monitor how you feel and keep a food diary to help you track your symptoms.

3. Bitter foods – Think some of the greenest and most nutrient-dense foods on the planet: kale, arugula or rocket, dandelion greens and tea, mustard greens, chicory, endive, radicchio and watercress. These plants pack a gut-healing punch! That’s because eating bitter foods first activates the tastebuds which stimulates enzyme production and bile flow, which in turn get our digestive juices flowing. And the better our foods are digested, the more vitamins and minerals we absorb from our foods. Bitter greens are bursting with fiber too, which helps to keep us regular and enhance our elimination if you know what I mean. So if you’re ever feeling bloated or ‘backed up’, just munch on some of these leafy greens and you’ll be back to vibrant health stat. Added bonus: these greens are extremely detoxifying and literally bind themselves to heavy metals and toxins in the body which are then excreted in our waste. You can also take a liquid bitters supplement which you drink 30 minutes before your meal, this is particularly useful when you’re travelling and access to fresh produce is limited. Personally I prefer to treat with whole foods, so time to whip up a delicious arugula, mint and pineapple smoothie with a dandelion tea on the side!

4. Mucilaginous foods  – You may be scratching your head wondering what this strange and long word means. I only recently learnt about mucilaginous foods after attending a lecture by the brilliant David Wolfe. These foods, which include chia, psyllium, aloe vera, kelp and flaxseeds, have a gelatinous, gel-like consistency and expand in the stomach when consumed, absorbing excess water and fluids. You may be wondering how this relates to gut health? Well my friends, these are exactly the kinds of foods we need to be eating to help clean and flush out our digestive tract. Think of these substances as little brooms that go into our intestines (which are about 7.5 meters long!) and sweep away all the toxins and build-up of waste, and who doesn’t want that?! They are also known as nature’s laxatives, so for anyone struggling with constipation and bloating, you know what to do. Enjoy my delicious chia pudding with a mug of chamomile tea the side. Which brings me to my next point…

By Bianca Chaptini
www.biancachaptini.com

Bianca Chaptini is a leading expert in health and wellness, guiding women through their diet and lifestyle challenges to become the best version of themselves. Trained and certified by the Institute for Integrative Nutrition as a holistic health coach, Bianca regularly delivers talks and workshops aimed at empowering women to take back control of their health. Based in Hampstead, London, with an a-list following, Bianca’s clients are drawn to her practical, down-to-earth, bespoke approach. Health is a journey not a destination, and Bianca’s passion about wellness comes from navigating her own journey to improved wellbeing in all areas. To learn more, please visit www.biancachaptini.com.