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8 Foods to Repair Your Gut that You Should Be Eating

July 1st, 2020

8 foods to repair your gut

Your gut health plays a huge role in your overall health. It’s why everyone, especially those of you with autoimmunity, should begin your journey to optimal health by repairing their gut. Fortunately, your gut cells turn over every 48 hours. By following my Guide to the Gut eCourse you can restore your gut health quickly. You’ll start seeing your symptoms fade right away.

Removing toxic and inflammatory foods will really help restore your gut lining. Adding certain foods with gut-repairing properties to your diet will also help. My cookbook, The Autoimmune Solution Cookbook,

features recipes that include a number of these gut-friendly foods!

Let’s take a look at some of the best foods that you should be eating to help repair your gut.

1. Bone Broth

Bone broth  is at the top of my list as one of the most important foods to repair your gut. Bone broth contains gelatin and collagen, two superstars for supporting a healthy mucosal lining, proper digestion, and intestinal functioning. Glucosamine in bone broth assists in repairing a leaky gut by combating inflammation and stimulating the growth of new collagen.1 Bone broth contains amino acids like glycine and glutamine that aid digestion and promote gut health.

Bone broth from beef bones or chicken bones is easy to make in a slow cooker or on the stovetop. Many companies produce ready-made bone broth when you don’t have the time to whip up your own batch. Drink bone broth for a simple way to reap many health benefits.

Bone broth is super simple to make at home, and there are so many companies nowadays producing ready-made bone broth as well for when you don’t have the time to whip up your own batch!

2. Coconut

Coconut products of all kinds, including oil, cream, and yogurt, are antimicrobial, antifungal, and antiviral, which makes them extremely helpful when dealing with SIBO, Candida overgrowth, and parasites. Medium-chain triglycerides (MCTs) in coconut aid in nutrient absorption. They’ve also been shown to be particularly beneficial for managing gastrointestinal disorders.2 Coconut yogurt comes with the added bonus of probiotics to encourage the growth of good bacteria in your gut.

3. Peppermint

Mint has been used medicinally for thousands of years, since the time of the ancient Greeks and Romans.3 Peppermint is a hybrid of water mint and spearmint. It has antispasmodic properties that make it ideal for relieving irritable bowel syndrome (IBS) and other GI discomforts. The cooling menthol in peppermint relaxes the intestinal tract, reducing the pain, gas, and constipation associated with IBS just as effectively as prescription antispasmodics.4,5

I like to use mint in smoothies and tea for a bright, refreshing, and nutritional burst of flavor. It’s also tasty in leafy green summer salads.

4. Raspberries

Fiber is essential for digestive health. Getting enough fiber in your diet helps prevent gut-related maladies, including constipation and diverticulosis.6 Recent studies have also shown the power of dietary fiber to reduce systemic inflammation and support a healthy immune response.7 However, most Americans fall short of the recommended daily amount of fiber intake of 25g for woman and 38g for men.8

That’s why raspberries earn a place on my list of the most important foods to repair your gut! A single cup of raspberries contains 8g of fiber—roughly a quarter of your daily fiber needs! Research has found that eating raspberries with a meal improves insulin sensitivity and satiety, and increases the amount of a certain type of good bacteria in your gut that is often depleted by conditions such as IBD.9,10,11

Raspberries make a great addition to smoothies and desserts. You can also try homemade gummy fruit snacks made with raspberry puree and gelatin!

5. Salmon

Wild, fatty fish such as salmon are an excellent source of Vitamin D and Omega 3s.  Wild, fatty fish such as salmon are an excellent source of Vitamin D and Omega 3s. Omega 3s reduce inflammation and increase healthy gut bacteria. They may also play an important role in reversing chronic gut-related illnesses, including metabolic disorder, obesity, and colorectal cancer.12 Meanwhile, low levels of Vitamin D have been associated with IBD and colon cancer. Increasing Vitamin D intake dramatically lowers inflammation and promotes the activity of friendly bacteria in your gut. This helps defend against infections such as Salmonella.13

My cookbook has a number of tasty salmon recipes, including inflammation-fighting Honey-Ginger Glazed Salmon and Roasted Sweet Potato Rounds with Smoked Salmon–my AIP spin on lox and bagels!

6. Lemon

Lemon is high in Vitamin C, an antioxidant that suppresses inflammation and boosts the immune system. It’s also antimicrobial and supports a healthy bacterial balance in your microbiome. Vitamin C also plays a role in the formation of collagen, which is necessary for optimal gut barrier function.14

Lemons are naturally detoxifying and help stimulate bile production to aid in digestion.15 Low bile acid is a risk factor for developing gastrointestinal issues such as SIBO.16 Lemons also contain pectin, a type of prebiotic fiber. Pectin feeds your good bacteria and decreases the number of bad bacteria in your gut.17 To get the most benefits from lemon, don’t just squeeze out the juice. Try blending whole, peeled lemons and stirring the puree into your water. Or, toss lemon wedges right into your smoothie!

Also, be sure to check out my recipe for deliciously sweet-tart Lemon Bars!

7. Ginger

The humble ginger root is an age-old remedy for digestive complaints. Ginger is known for its ability to ease nausea and can help relieve symptoms associated with IBS. This includes stomach cramps, gas, bloating, constipation, and diarrhea. It can also prevent heartburn by keeping acid from regurgitating back into the esophagus. Finally, it may kill harmful bacteria linked to acid reflux.

What’s more, ginger can help with nutrient absorption, which is often compromised when you are dealing with a gut infection.18

One of my absolute favorite ways to use ginger is in my YUMMY Gingerbread Cake, featured in The Autoimmune Solution Cookbook! Ginger is also a key ingredient in my gut-friendly Golden Milk recipe.

8. Apple Cider Vinegar

Apple cider vinegar (or “ACV”) is a natural antimicrobial. It can inhibit the growth of a certain type of bacteria that is high in lipopolysaccharides (LPS). These are endotoxins that increase intestinal permeability and cause leaky gut.19,20 ACV also helps your body create hydrochloric acid (HCL). Contrary to what you might think, people dealing with GI issues such as gastroesophageal reflux disease (GERD) or acid reflux are actually low in stomach acid.21 Use ACV to naturally increase your body’s level of HCL to aid in digestion and nutrient absorption, as well as support a healthy immune response.22

I use apple cider vinegar in so many different recipes, from cassava tortillas to tangy coleslaw! It makes a great addition to salad dressings and homemade condiments as well.

Repairing your gut is the first essential step of The Myers Way®. My Guide to the Gut ECourse gives you the information and tools you need to take control and return your gut to optimal health. It includes complete information on the foods to enjoy that will support your gut. You’re off to a great start with these first eight! Now continue your journey to optimal health and begin living the symptom-free life you deserve!

Article Sources

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3150191/
  2. https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2014/06/Parrish-February-17-2.pdf
  3. https://nccih.nih.gov/health/peppermintoil
  4. https://www.badgut.org/information-centre/a-z-digestive-topics/peppermint-and-ibs-pain-relief/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2583392/
  6. https://www.medicalnewstoday.com/articles/283018.php
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3399949/
  8. https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/easy-ways-to-boost-fiber-in-your-daily-diet
  9. http://www.fasebj.org/doi/abs/10.1096/fasebj.31.1_supplement.973.9?sid=76ef75c2-0393-40ae-b825-5c3f29c54203&
  10. http://www.fasebj.org/doi/abs/10.1096/fasebj.31.1_supplement.794.8?sid=76ef75c2-0393-40ae-b825-5c3f29c54203
  11. http://www.fasebj.org/doi/abs/10.1096/fasebj.31.1_supplement.965.19?sid=b406595b-ae85-4b76-8fab-17cb0ac65273
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808672/
  13. https://www.urmc.rochester.edu/news/story/2923/amid-the-murk-of-gut-flora-vitamin-d-receptor-emerges-as-a-key-player.aspx
  14. https://www.webmd.com/diet/features/the-benefits-of-vitamin-c#3
  15. https://www.livestrong.com/article/448615-what-to-eat-to-produce-more-bile-in-the-liver/
  16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099351/
  17. https://www.ncbi.nlm.nih.gov/pubmed/20089145
  18. https://www.guthealthproject.com/5-ways-ginger-benefits-digestion/
  19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1785201/
  20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3562736/
  21. https://universityhealthnews.com/daily/digestive-health/low-stomach-acid-the-surprising-cause-of-many-indigestion-symptoms/
  22. https://www.dietvsdisease.org/betaine-hcl/

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