5 Awesome Foods That Are The Backbone of Gut Healing
Naturopathic Nutrition Tips from a Naturopathic Doctor in Lindenhurst, NY
There are so many options when it comes to gut healing including specific foods, nutrients, and supplements. As a naturopathic doctor in Lindenhurst and throughout Long Island, I have seen many patients that need a comprehensive gut healing protocol and are often put on dozens of supplements without properly addressing the root cause or working on diet first. Making sure I follow the therapeutic order of naturopathic medicine is a part of my approach with every patient visit.
Sometimes finding gut healing options that actually fit your daily life is what makes a plan sustainable. Here are five of my favorite foods that I like to recommend when healing the gut to help reduce “supplement fatigue” and may fit into your daily habits.
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Here are the top 5 foods to help heal your gut:
Bone Broth
Bone broth contains many nutrients, but one main nutrient to point out here is glutamine. Glutamine is an amino acid that helps support your gut lining. Patients who have a history of inflammation and poor diet, likely has damage to their gut lining.
Glutamine is the most abundant amino acid in the body and is used by many different systems including the digestive system, immune system, and the liver. The gastrointestinal (GI) tract is one of the largest utilizers of glutamine, helping with producing more cells that make up the GI lining and providing energy to the cells there.
Carrot Juice
Carrots contain a high amount of vitamin A which is an antioxidant that helps prevent against oxidative damage. Vitamin A is also important for maintaining the mucosal barrier in your gastrointestinal and respiratory systems. The mucosal barrier helps protect your body against pathogens like bacteria and viruses.
Ghee
Have you ever heard of ghee before? Ghee is clarified butter with a rich, nutty taste. Ghee is simmered down to just the fat, removing all the casein and lactose. Ghee is high in omega 3 fatty acids and butyric acid which is a short-chain fatty acid. Why are short-chain fatty acids so important? They are food for the cells of your large intestine, decrease inflammation in your gut, help support the gut barrier, and interacts with the immune system.
Fermented Foods
Foods like yogurt, sauerkraut, kimchi, kefir, and miso are fermented and contain probiotics. Probiotics are the actual strains of bacteria, live microorganisms. They are helpful for many things including producing nutrients (vitamin K, B6 and B12), creating a barrier between the outside world and your body, and preventing pathogens from taking over.
Chia Seeds
These little seeds absorb water when soaked and are a type of soluble fiber. The soluble fiber will help to keep your bowel movements regular, helping to clear out waste and toxins. Soluble fiber helps to support the gut microbiome, promotes fullness, helps to lower cholesterol, and supports blood sugar.
Chia seeds contain omega 3 fatty acids as well, which helps to decrease inflammation, support your immune and cardiovascular system, and much more.
Food Helps, But it’s Not Always the Whole Picture
These are just a few of the many foods that support a healthy gut and can aid in your gut healing journey. There are many other areas I investigate to help my patients heal, especially when it comes to the gut. The gastrointestinal tract is a complex system and a whole-body approach is vital for lasting results.
So will you add in one of these to your diet to gain the gut healing benefits?
talk soon,
Dr. Alyssa
Miller AL. Therapeutic considerations of L-glutamine: a review of the literature. Altern Med Rev 1999;4:239-48.
