No guts, no glory!
A healthy gut allows for proper digestion and nutrient absorption, strengthens the immune system, supports sleep and reduces the risk of certain chronic diseases.
How important is gut health? New research suggests that Parkinson’s disease may begin in the gut.
Plus, oncologists have partly blamed a concerning rise in younger adult cases of colon cancer on lifestyle factors like the Western diet and excess sugar consumption.
A study from New York’s Clarkson University even found a possible link between a person’s gut health and personality.
That’s why it’s so important to be mindful of what you feed your gut. Celebrity nutritionist, author and gut health specialist Dr. Daryl Gioffre reveals the seven foods that should be part of our diets to support gut health.
Bone broth
Low in sodium but rich in collagen, vitamins, minerals and electrolytes, bone broth is created by boiling various animal bones and connective tissue for a nutrient-rich stock.
“Bone broth is a gut-healing superfood loaded with collagen and amino acids like glutamine, glycine and proline, which over time repair leaky gut and calm inflammation in your gut,” Gioffre told The Post.
Other experts recommend the whole food source of bone broth over collagen powder — and when it comes to treating a hangover, bone broth is a prophylactic and a remedy.
Dark leafy greens
“Dark leafy greens such as spinach, swiss chard, kale and dandelion greens are nutrient-dense and packed with fiber, minerals and bitter compounds that stimulate digestion and bile flow,” said Gioffre.
Fiber is crucial to gut health. It feeds good bacteria in the gut, slows digestion and facilitates smooth and regular bowel movements.
Fermented vegetables
“Fermented vegetables are probiotic powerhouses that flood your gut with good bacteria and organic acids to improve digestion and balance your gut microbiome. But heads up — it’s best to avoid these if you’re dealing with candida or mold issues,” shared Gioffre.
Some experts put two fermented foods — kimchi and sauerkraut — at the top of their list. Cabbage, the base for kimchi and sauerkraut, is packed with antioxidants and vitamin C and has justly been dubbed a “superfood.”
The fermentation process that takes raw cabbage to kimchi or kraut creates probiotics that support the gut microbiome, which is key to the body’s immune response.
And kimchi may have benefits beyond digestion. A 2024 study in BMJ Open found that the traditional Korean dish of fermented vegetables may help reduce fat in the stomach area — and potentially decrease the risk of Type 2 diabetes.
The fermented superfood is also known to ease a raging hangover.
Prebiotic fiber
In addition to supporting gut health and digestion, fiber decreases inflammation, aids in weight management, improves blood sugar control and potentially lowers cholesterol.
Gioffre recommends incorporating prebiotic fiber into your daily diet as it fuels probiotic growth and vitality.
“Prebiotic fiber such as garlic, onions, asparagus, artichokes and green bananas feed the beneficial gut bacteria and support probiotic diversity in your microbiome,” he explained.
Fiber-rich slow-burning carbs
Gioffre emphasized the efficacy of fiber-rich, slow-burning carbs like quinoa, wild rice, cauliflower rice, sweet potatoes, yams, root vegetables and squash in supporting digestion.
“Fiber-rich slow-burning carbs are a critical nutrient for gut health, yet only 5% of the population gets the recommended 25-35 grams daily. This deficiency is a major reason why 42 million Americans struggle with constipation, leading many to rely on laxatives without realizing the risks,” he told The Post.
Lemon water
According to Gioffre, washing down a meal or starting your day with lemon water is an easily accessible detox.
“Drinking lemon water and eating beets are some of the simplest ways to help flush toxins from the liver and gallbladder, relieving constipation and supporting fat digestion,” he said.
Lemons are a rich source of vitamin C, which has been shown to increase levels of good gut bacteria and help keep the immune system strong.
Healthy fats
While processed meats, fried foods and hydrogenated oils are hell on the gut, healthy fats are necessary for its overall well-being.
“Healthy fats such as avocados, olive oil, coconut oil, grass-fed butter, beef tallow and ghee help reduce inflammation and repair gut damage,” Gioffre said. “Omega-3-rich foods like wild-caught fish, grass-fed beef, lamb and egg yolks support the gut-brain connection and promote nutrient absorption while being easy on digestion.”
