There’s a lot of debate surrounding the causes and effects of inflammation, but one thing is for sure: chronic inflammation can be extremely harmful to your health. It’s been linked to everything from autoimmune diseases to cancer, so it’s important to do whatever you can to reduce inflammation in your body. One way to do that is by eating foods that are known to fight inflammation. Here are 30 gut-friendly foods that can help boost your immunity and reduce inflammation. Add them to your diet today!
1. Kefir: This fermented dairy drink is full of gut-friendly probiotics that help promote a healthy digestive system.
2. Yogurt: Another great source of probiotics, yogurt can also help improve digestion and reduce inflammation.
3. Sauerkraut: Made from fermented cabbage, sauerkraut is full of beneficial enzymes and probiotics that help with gut health.
4. Kimchi: Like sauerkraut, kimchi is also made from fermented cabbage and is rich in gut-friendly bacteria.
5. Miso soup: This Japanese soup is made from fermented soybeans and is a great source of probiotics.
6. Kombucha: Another drink that is rich in probiotic bacteria, kombucha is a beverage made from fermented tea leaves and sugar.
7. Pickles: Vegetables like cucumbers are often pickled to ferment them, which helps promote gut health by creating an environment for the growth of beneficial bacteria.
8. Tempeh: Made from fermented soybeans, this protein-rich food is high in probiotics and can help regulate digestion.
9. Cottage cheese: This creamy cheese is a great source of calcium and contains beneficial live cultures that promote healthy gut flora.
10. Dark chocolate: Actually good for us! Dark chocolate is full of antioxidants that help fight free radicals and are good for your gut. Just make sure the chocolate you choose has at least 70% cacao.
11. Edamame: A favorite snack among health-conscious folks, edamame is a soybean product that’s high in protein and fiber.
12. Kale: This nutrient-dense leafy green is full of fiber and antioxidants that can help improve gut health.
13. Berries: Blueberries, raspberries, blackberries… these berries are all good for your guts! They’re rich in fiber and other nutrients that can boost immunity.
14. Apples: Another great source of fiber, apples also contain polyphenols that can boost your gut health.
15. Oats: Loaded with soluble fiber and beta-glucan, oats are a superfood for promoting gut health. The key here is to always choose whole oats as opposed to instant oatmeal which commonly contains trans fat.
16. Chia seeds: These little seeds are packed with fiber, protein, omega-3 fatty acids and antioxidants that can help improve gut health. You can add them to just about anything!
17. Flaxseeds: Like chia seeds, flaxseeds are also a great source of fiber and omega-3 fatty acids. They can be ground up and added to smoothies, yogurt or oatmeal.
18. Almonds: These nuts are a great source of fiber and vitamin E, both of which promote gut health.
19. Broccoli: This cruciferous vegetable is rich in fiber and antioxidants that can help keep your gut healthy.
20. Sweet potatoes: A great source of fiber, beta-carotene and vitamins C and E, sweet potatoes are good for your whole body – gut included!
21. Garlic: This pungent ingredient is full of sulfur compounds that have antimicrobial properties and can help improve gut health. It’s also rich in antioxidants.
22. Ginger: This spicy root has anti-inflammatory properties that can help soothe the gut and reduce symptoms of upset stomach, bloating and diarrhea.
23. Green tea: Research shows that this antioxidant-rich beverage can help promote a healthy balance of bacteria in your gut.
24. Wine: Yes, even red wine can be good for your gut! Drinking it in moderation has been shown to reduce the risk of diverticulitis and ulcerative colitis by 25-40%. Just make sure it’s organic and red wine. The tannins found in white wines have been linked with increased inflammation.
25. Coconut oil: This healthy fat contains lauric acid, a compound that has antimicrobial properties and can help improve gut health.
26. Yogurt: One of the most well-known gut-friendly foods, yogurt is full of live and active cultures that can promote a healthy balance of bacteria in your gut. Choose yogurts that are plain and non-fat or low-fat for the healthiest option.
27. Fermented foods: Foods like kimchi, sauerkraut, miso and tempeh are all rich in probiotics and can help improve gut health.
28. Green leafy vegetables: These veggies are rich in fiber and antioxidants that can help reduce the risk of inflammatory bowel disease. Some good options include collard greens, spinach, kale, chard and romaine lettuce.
29. Tea: Both green tea and black tea have been shown to improve gut health thanks to their high antioxidant content. One study even found that drinking four cups of tea per day can help reduce the risk of Crohn’s disease.
30. Beans and legumes: These healthy plant-based proteins are rich in fiber and antioxidants that can improve gut health. Black beans, kidney beans, chickpeas and lentils are all great options.
The next time you’re at the grocery store, stock up on some of these gut-friendly foods to help boost your immune system and say goodbye to inflammation. Not only are they great for your health, but they also taste delicious! What are you waiting for? Start shopping!