Achieving optimal health requires balance in our body systems so that everything works in harmony. One crucial aspect of this is maintaining a healthy gut, which can be the root of many daily health complaints. Follow the five steps below to help keep your gut healthy and trouble-free.
- Eat What Works for You
Diversity in your diet is key to providing a balance of macronutrients (proteins, fats, and carbs) and micronutrients (minerals, vitamins, and phytonutrients). Consuming a variety of vegetables daily is essential, following Dr. Joel Furhman’s “GBOMBS” mnemonic: Greens, Beans (or Lentils), Onions, Mushrooms, Berries, and Spices. Also include fruits (preferably before noon), roughly an ounce of nuts or seeds, around 1/3 to ½ cup of beans or lentils, gluten-free and non-GMO grains, olive oil, coconut oil, herbs, and spices. If your body tolerates them well, you can add fish or eggs for essential Omega 3 fatty acids and other brain health nutrients. -
Greens
Aim for over 50% of your daily food intake to be plant-based, either raw or lightly steamed. Start with a salad base to every meal, adding other items such as non-starchy vegetables, beans or lentils, lean meat or fish, plus healthy fats and spices. -
Colors
On top of your salad base, include colorful vegetables, incorporating something from the whole spectrum (white, purple, green, yellow, orange, and red). Different colored vegetables provide vital phytonutrients for good health and have specific anti-inflammatory properties. -
Satiety with Healthy Fats
Consuming healthy fats gives you a feeling of fullness and contentment. Contrary to popular belief, saturated fats such as (non-processed, organic) coconut oil are beneficial to our body and nutritional needs. Including healthy fats such as nuts, seeds, avocados, olive oil ghee, and grass-fed butter can improve heart and brain health. -
Balancing Healthy Carbs with Protein and Fiber
Make sure to have protein and fiber with every carbohydrate-heavy meal. Pairing protein with carbs helps prevent blood sugar and insulin spikes, while also prolonging satisfaction and fullness and reducing cravings. Choose healthy protein sources such as free-range eggs, fish, lean animal protein, lentils, beans, nuts, and seeds, limiting animal protein to 3-6 ounces per day.
After adopting a gut-friendly diet and cutting out potential irritants, you may notice a significant improvement in chronic conditions such as brain fog, mood imbalances, sleep disruptions, skin problems, and arthritic pain. You could also see better mental focus, increased energy, fewer cravings, reduced fluid retention and fatigue, and ultimately, successful weight loss.
