A Woman's Guide to Gut Health
A healthy diet is a great way to reduce inflammation. Let’s learn how to reduce unhealthy foods that lead to inflammation, and incorporate healthy foods that improve gut health. In doing this you will benefit from:
Stronger immune system
Increased heart health
Decreased brain fog
Increased energy
Deeper sleep
Happier mood
More efficient digestion
Glowing skin
Reduced stress
Enhanced ability to prevent disease onset
Anti-Inflammatory Foods that will lead to a healthy gut
1. Berries. Blueberries, blackberries, and strawberries are high in antioxidants. Antioxidants are known for reducing inflammation.
2. Fatty fishes. Fish is a good source of protein and omega-3 fatty acids. Omega-3 acids EPA and DHA found in fish help reduce inflammation. The best fish options are:
Salmon
Sardines
Herring
Mackerel
Bluefin tuna
Anchovies
3. Cruciferous vegetables. These vegetables have high levels of fiber which provides nourishment to the good bacteria living in your gut. They also significantly reduce inflammation markers. Examples of cruciferous vegetables are:
Broccoli
Cauliflower
Brussel sprouts
Kale
Green cabbage
4. Avocados. Avocados are considered a superfood. With high levels of potassium, magnesium, fiber, and healthy fats, these are especially gut friendly.
5. Green tea. Green tea has an antioxidant called EGCG which helps inhibit inflammation.
6. Peppers. Peppers are high in vitamin C and antioxidants known for reducing inflammation.
7. Grapes. Grapes contain anthocyanins, a compound that has antioxidant effects.
8. Tomatoes. Tomatoes hold lycopene which is an antioxidant that is good for reducing inflammation.
9. Nuts. Nuts include healthy fats and vitamin E that have anti-inflammatory effects. The best kinds of nuts for anti-inflammation are:
Almonds
Hazelnuts
Pecans
Peanuts
10. Extra virgin olive oil. Extra virgin olive oil contains antioxidants and oleic acid that can help reduce inflammation.
11. Whole grains. Whole grains like oatmeal, brown rice, and whole wheat bread are considered a healthy alternative to refined grains. The fiber in these grains may also help fight inflammation.
12. Herbs and spices. Some herbs and spices that are thought to reduce inflammation are:
Turmeric
White willow bark
Slippery Elm
Marshmallow root
Maritime pine bark
Chili peppers
Frankincense
Black pepper
Rosemary
Cloves
Ginger
Cinnamon
Foods to Avoid that Cause Inflammation
Refined carbohydrates like white bread or pastries
Fried foods
Sweetened beverages
Processed meat like hot dogs and sausage
Margarine, shortening, and lard
Foods that are highly processed, like boxed cereals and prepared meals
Artificial sugar and sweeteners
Trans fats
Oxidized oils
In general, a healthy diet that consists of vegetables, dark leafy greens, fruits, whole grains, fish, healthy fats, and nuts is beneficial for creating a healthy gut and reducing inflammation. Try to aim for variety and lots of color.
