GUT HEALTHY FOODS
THE GUT
Did you know the human gut houses over 100 trillion bacteria, many of which are beneficial probiotics essential for various aspects of our health? These microorganisms play crucial roles not only in digestion and nutrient absorption but also in immune function and mental health. Learning how to take care of your microbiome can go a long way for your health.
GUT FOCUSED FOOD TIPS
Increase Fiber-Rich Vegetables: Focus on prebiotic foods like artichokes, asparagus, berries, beans, nuts, seeds, garlic, grapefruit, lentils, oats, onions, potatoes, and watermelon to support digestion and nourish good bacteria.
Remove Inflammatory Foods: Cut out foods that cause GI inflammation and dysbiosis, such as processed foods, refined sugars, alcohol, and caffeine.
Add Fermented Foods: Include fermented foods like kefir, kimchi, sauerkraut, and yogurt to boost healthy gut bacteria.
Identify and Remove Trigger Foods: Eliminate foods that cause digestive issues for you, such as dairy, gluten, soy, or legumes.
Take a Daily Probiotic: Consider adding a probiotic supplement to support your gut health.
HEAL THE “GUT” WITH BONE BROTH
Bone broth is a well-known anti-inflammatory, rich in essential nutrients that benefit the body in so many ways. While it's generally great for overall health, there are a few specific areas where its impact is more direct.
Gut Health - Bone broth is beneficial for gut health due to the amino acid L-Glutamine which heals ones intestinal lining.
Immune Health - It supports immune health thanks to its richness in essential minerals such as magnesium, calcium, phosphorus, and potassium, which enhance your ability to fight off infections and illnesses.
Mental & Hormonal Health - 95% of our bodies Serotonin in produced in the gut playing a vital role in sleep, appetite, pain sensitivity, mood and over all well-being.
Bone & Joint Health - It improves bone and joint health because it is rich in collagen and gelatin.
Sleep - Bone broth may help you sleep better due to high amino acid content especially glycine which has an impact on stress, sleep and anxiety.
Hydration - Bone broth is a great source of electrolytes and hydration. This is important to every aspect of overall wellness from cognitive function to cell growth to a healthy metabolism.
Now its time to make a fresh batch of bone broth. Follow this easy recipe and nourish yourself inside and out!
Bone Broth Recipe
Ingredients:
2 pounds chicken, beef, or turkey bones
1 tablespoon apple cider vinegar (helps to break down and release more nutrients from the bones)
Sea salt, pepper, and
2 cloves garlic
½ cup chopped celery
½ cup chopped carrots
1 small onion, diced
Directions:
Place your bones, apple cider vinegar, vegetables, and seasonings in a large soup pot or slow cooker.
Fill the slow cooker or pot with water until it covers the bones about an inch from the top and cover with a lid. If cooking over the stove, bring the pot to a boil over medium high-heat, reduce the heat, and let simmer between 24-48 hours. If cooking in a slow cooker, set it to low and let cook for 24-48 hours.
Once cooked, strain the broth, let it cool, and store in glass containers in the fridge for up to 5 days or in the freezer for up to 6 months.