With more research being conducted in the scientific community, the role of the gut in health and metabolism is becoming increasingly important. Foods high in saturated fat, sugar, and refined carbohydrates cause inflammation in your gut, leading to the uncomfortable side effects such as bloating, abdominal pain, cramps, etc. You can immediately improve your gut health with probiotics. Probiotics supplements contain the “good” bacteria needed by your gut and help with the digestive process. Examples of natural probiotics include yogurt, sauerkraut, tempeh pickles, kimchi, kombucha, and miso. Additionally, you can modify your diet to include foods that are beneficial for your gut.
Foods to AVOID that cause inflammation of your gut lining:
Sugar and high fructose corn syrup in drinks- Soft drinks, cream soda, peanut punch, etc.
Refined carbohydrates- Bread, pasta, sweet pastries, cereals, cookies, doughnuts, cakes, and processed foods containing added sugar or flour
Seed oils – Vegetable oil, soybean oil, grapeseed oil
Alcohol – When consumed in excess, alcohol can cause leaky gut leading to inflammation and other organ damage
Red meats- Beef, goat, lamb. Try to choose a leaner option.
Processed meats – Sausage, bacon, ham, and smoked meat
Trans fats – Fried foods, packaged cookies and pastries
Natural ANTI-INFLAMMATORY foods to incorporate into your cooking:
Fatty fish – Salmon, tuna, sardines
Whole grains: Whole-wheat bread, brown rice, oatmeal, barley, quinoa, and millet. These are all high in fiber
Nuts – Walnuts, almonds, pecans, pistachios, hazelnuts
Beans- Kidney beans, pinto beans, and black beans. These are high in fiber, antioxidants, and B-complex vitamins
Dark leafy greens- Spinach, kale, collard greens, rapini, and arugula.
Fruits – Strawberries, blueberries, and oranges have plenty of anti-inflammatory benefits.
Green tea – Epigallocatechin Gallate in green tea acts as an antioxidant and can help decrease inflammation.
Olive oil – Contains a compound called oleocanthal that works to reduce inflammation through the inhibition of pro-inflammatory enzymes, similar to Ibuprofen.
Avocados – Great source of monounsaturated fats and antioxidants.
Vegetables: Broccoli, carrots, sweet potatoes, and bell peppers are full of antioxidants and have the potential to reduce inflammation. The more colours, the better.
Spices:
Turmeric- Used for centuries in Caribbean cuisine, curcumin is the ingredient that reduces inflammation.
Ginger- Can be used to treat stomach upset, headaches, and infections.
Cinnamon- Important in helping the body fight infections and repair tissue damage.
Nutmeg- Contains anti-inflammatory properties that help with joint pain.
Cloves- Treats nausea, upset stomach, and inflammation of the mouth and throat.
Garlic – Adds a lot of flavour to food, anti-inflammatory properties of garlic can ease arthritis symptoms.
Black pepper- Used for flavor in food, can help with digestion and contains antibacterial, antioxidant, and anti-inflammatory properties.
Cayenne – Contains natural compounds called capsaicinoids which allow for anti-inflammatory benefits.
