When I stroll through the supermarket, the number of products promising to enhance gut health increases. Although it's commendable that products address such health issues, they often rely on clever marketing strategies to drive sales.
When the truth is, you don't need to shell out on expensive products to nourish your gut. There are plenty of budget-friendly options you can opt for or make yourself at home.
I've found that most food associated with good gut health contains live microorganisms, as introducing more good microbes enhances gut diversity. However, we also need food that enables these microbes to remain active.
It is important to maintain a healthy gut as it is crucial for the body’s overall well-being. A healthy gut supports proper digestion and metabolism and is vital in maintaining a robust immune system, as it houses roughly 80% of our immune cells.
So, how can we make affordable changes as a crucial first step in supporting our gut health diversity and longevity?
Key Takeaways
Fermented Foods
Fermentation is a form of preserving food and has been used for generations. When food undergoes fermentation, it often contains probiotic microorganisms . Probiotics are beneficial for the gut as they introduce live bacteria that can enhance diversity.
You can ferment many fresh vegetables, requiring minimal ingredients, from the comfort of your home. Take sauerkraut, for instance—a simple recipe involving just two ingredients: cabbage and salt. Cabbage, when fermented, offers the same probiotics found in yogurt, making it an excellent plant-based probiotic source.
The Korean condiment kimchi also promotes good gut health. Kimchi often contains cabbage, radishes, carrots, scallions, salt, chili, garlic, ginger, and fish sauce. Although containing more ingredients, you can keep it in the fridge for months. Try out this veganised recipe I often use
Another great source is miso. The fermented bean paste contains a host of beneficial bacteria. You can find it in most supermarkets, usually at a fair price. It is delicious when put into stocks and broths.
Fruits and Vegetables
Although fresh fruits and vegetables don’t contain live microorganisms that enhance gut diversity, they provide essential fuel for these gut microbes. Fruits and vegetables are rich in prebiotics, which support the growth and productivity of gut microbes. They are also inexpensive and nutritious.
Leafy greens are a great option and so versatile, served cooked or raw. A personal favorite, including roasting kale until crispy, is the perfect snack!
Garlic may be small but it packs a probiotic punch for your gut. If you already use it in your dishes, why not add an extra clove next time?
Other excellent vegetable sources of prebiotics include asparagus, leeks, onion, eggplant, peas, and potatoes.
Fruit is also a fantastic option. You can't go wrong with an affordable and convenient banana. And for something more exotic, consider adding kiwi to your shopping list.
Wholegrains and Legumes
But it's not just fruits and vegetables fuelling our gut microbes—whole grains and legumes are also great additions to your diet.
Take oats, for example. They're incredibly diverse and fantastic for our guts. Use oats in porridge, homemade granola, blended into flour for desserts, or even incorporated into protein balls!
Legumes like chickpeas and lentils are also good choices. Chickpeas can be transformed into creamy hummus, added to curries, or tossed raw into salads. Lentils shine in dishes like dahl or paired with mushrooms for a tasty meat substitute, among other delicious options.
Gut-Loving Meal Ideas
Chances are, many of these foods are already part of your diet. However, if not here are a few meal ideas that your gut will thank you for:
- Whip up a breakfast of leafy greens with garlic, hummus, and tempeh on toast. An easy one-pan breakfast packed with nutrients.
- Many vegan yogurts now contain added live microorganisms, making them excellent probiotic sources. Pairing these yogurts with oats and bananas creates a nourishing treat for your gut health.
- A popular dish in my house is miso-roasted eggplant, served with rice and optionally garnished with crispy chickpeas, which creates a delightful mix of prebiotic and probiotic benefits in one dish.
FINAL THOUGHTS
It’s time to unleash your creativity in the kitchen by making your sauerkraut and kimchi. Pair your homemade goods with multiple vegetables, legumes, and whole grains to meet your gut probiotic and prebiotic needs. Incorporating a mix of these whole foods into your diet eliminates the need for the array of gut-friendly products supermarkets push on us.
Although diet is not the only thing you can change to improve the health of your gut, it is a good start!
