Gut-Friendly Shopping List
Gut-Friendly Shopping List
We recently posted two blogs on our gut’s connection with the brain and the immunity system. You’re probably wondering – that okay, so we know the link, but what do we eat?
What do you eat or drink to make sure that your “good” gut bacteria are nourished well, to make you healthy?
We mentioned a few food choices in our previous blogs, but here we bring you a comprehensive list. But first, let’s talk about what life is like when living with an unhealthy gut.
The discomfort of living with an unhealthy gut
Modern living comes with stress, lack of sleep, an unhealthy diet, and antibiotics that inevitably damage the gut. As our gut influences the brain and digestive system, we experience the following health issues.
- Bloating, gas, heartburn, diarrhea, constipation – signs of an upset stomach
- Sugar cravings due to added sugar in processed foods
- Inflammation, again from the source of processed foods
- Unexplained weight gain issues, insulin resistance
- Sleep disturbances, insomnia
- Eczema and other skin irritations from an improper diet
- Food allergies, food intolerances – causing nausea, bloating, abdominal pain, gas, and diarrhea
While consulting your doctor, it is crucial to revisit your gut health. Your body has a way of communicating with you when it’s not doing so well. When you learn its language, you may guess the issue.
Therefore, some corrective measures can easily avoid processed foods, sugar-rich foods, stress, and lack of sleep. However, while you practice not eating certain foods and changing your lifestyle habits, here’s another improvement you need to make. It’s time to revisit your grocery list.
A comprehensive gut-friendly grocery list to make shopping easier
If you’ve been experiencing the above signs and symptoms, we’re here to share a list of foods good for you.
When consumed consistently and daily, these gut-healthy foods will alleviate several recurring health issues. You may find a positive difference in your sleep pattern, less bloating, less stress – all this and more just by eating the right foods.
So, let’s begin revamping your grocery list!
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Non-starchy vegetables that aid digestion
The bioactive compound in these vegetables lowers inflammatory markers, supports liver functioning, causes natural detoxification, and improves digestion.
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Artichoke
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Asparagus
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Broccoli
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Broccoli sprouts
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Brussels sprouts
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Cabbage
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Cauliflower
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Celery
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Cucumber
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Mushrooms
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Radish
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Zucchini
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Herbs and spices with antioxidant and anti-inflammatory properties
Adding herbs and spices to your dishes not only adds flavor but works as antioxidants, acts against inflammation in the body, supports a healthy gut, and helps ease any abdominal issues.
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Dandelion tea
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DGL licorice root tea
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Ginger
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Marshmallow root tea
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Peppermint
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Turmeric
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Probiotic foods to help nourish good bacteria in your gut
When consumed, probiotic foods contain good bacteria that work towards maintaining a healthy balance of good bacteria in the gut.
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Almond yogurt
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Coconut kefir
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Coconut yogurt
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Sauerkraut
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Kimchi
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Kvass
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Water kefir
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Omega-3 fatty acids to maintain a healthy heart and brain
Healthy fats and proteins contain anti-inflammatory properties, positively restructuring the gut microbiome. The short-chain fatty acids produced also help nourish gut bacteria. Dietary fats and proteins promote satiety or feeling of fullness and maintain a healthy blood-sugar balance.
Mainly, there are two sources – plant and meat:
Plant sources
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Avocados
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Avocado oil
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Coconut meat
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Coconut oil
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Grass-fed ghee
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Macadamia nut oil
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Olives
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Olive oil
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Almonds
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Chia seeds
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Flaxseeds
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Macadamia nuts
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Walnuts
Meat and fish sources
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Anchovies
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Grass-fed beef
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Mackerel
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Organic bone broth
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Pasture-raised eggs
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Wild-caught salmon
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Organic chicken (optional)
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Starchy vegetables rich in fiber
Starchy vegetables are rich in fiber, calcium, iron, and B vitamins. They need to be had in moderation as they are suitable for maintaining a healthy and balanced diet.
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Beets
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Carrots
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Parsnips
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Pumpkin
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Squash
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Sweet potatoes
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Turnips
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Yams
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Supplements to improve gut health
Your doctor may advise that you take gut-healthy supplements. Here are a few options you may consider.
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Probiotics
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Marshmallow root
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Grass-fed collagen
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L-Glutamine
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Greens powder fortified with prebiotics, probiotics, and digestive enzymes
We hope this comprehensive list can help you reach your health goals. Remember to always be mindful of what you put on your plate.
Many patients who have complained of weight issues have had their dietary habits reviewed. After that, even minor changes made a difference to how their bodies responded to workouts.
Still, patients suffering from massive overweight issues or obesity can visit Dr2bThin.com to review their medical case and history. If approved, you may be prescribed FDA-approved Phentermine 37.5mg.
Get a free tele visit appointment with our weight loss medical professional.
More Blogs on Gut Health:
The Gut-Health Immunity Connection
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