How to improve gut health with a nutritionist’s all-day meals

• Your gut health can affect your digestion, but also your energy, weight and even your mood.
• To improve gut health, eat more fiber and fermented foods such as yogurt and kimchi, the nutritionist says.
• Aim for a balanced diet with protein, whole grains, and vegetables at every meal using these suggestions.

According to FRESH Communications registered dietitian Bianca Tamburello, the road to better health is through your stomach – eating the right balance throughout the day can benefit your digestion, but also your energy levels, longevity and even your mood.

“Gut health is a great starting point for improving your overall well-being,” she told Insider. “Nutrition is very important for overall gut health. The foods you choose can promote or harm gut health.”

Foods that are high in fiber can help improve your health by helping the beneficial bacteria that live in your digestive tract, Tamburello said.

According to research, these friendly gut bacteria have been linked to benefits such as a lower risk of disease.

If you want to eat a more gut-healthy diet, eat plenty of vegetables and whole grains and aim for a few servings a day of fermented foods like yogurt, kimchi or kombucha, Tamburello said.

For breakfast, enjoy fiber-rich overnight oats with chia seeds and a banana

You get your gut bacteria off to a good start by adding fiber in the morning, Tamburello said. She recommends overnight oats with banana and chai seeds, but you can substitute your favorite fruit, seeds or nuts.

Fiber is known as a prebiotic because our bodies can’t easily digest it on its own – but the friendly bacteria in our guts love it. Small intestinal bacteria that naturally occur in our digestive system feed on fiber, and in return, they produce compounds that are beneficial to our bodies, including some vitamins.

Oats are an excellent source of fiber, as are seeds and nuts, and all of the above also contain some protein to keep you feeling fuller for longer. after eating. The fruits are too an excellent source of vitamins and carbohydrates for energy.

Black bean vegetable wraps with spicy cabbage have a probiotic boost for lunch

For a nutritious midday meal, Tamburello recommends filling a whole-wheat tortilla with black beans and your favorite vegetables, topping it with spicy sauerkraut for extra flavor, and enjoying it cold.

This combination of ingredients provides a healthy dose of plant-based protein and plenty of fiber. Fermented foods like sauerkraut and kimchi are full of probiotics, live bacteria that can help support our natural digestive microbes.

“It’s best practice to enjoy fermented foods cold to get the full gut health benefits. For warm foods like warmed sandwiches or macro bowls, add kraut or kimchi on the side or add just before serving to preserve the probiotics,” she said.

Tamburello also suggests choosing raw and unpasteurized varieties—he partners with Cleveland Kitchens and recommends their kraut—since heating and pasteurizing can reduce beneficial bacteria.

Snacks like hummus, yogurt, and kombucha support gut health

Indulge in healthier fiber and probiotics throughout the day with healthy snacks, Tamburello said.

Greek yogurt can easily be customized with your favorite toppings for a quick source of protein that’s also loaded with probiotics, a double win for your digestion.

Hummus is a versatile way to get even more fiber and protein in your diet. Research suggests that eating a few servings of legumes a day is linked to a longer, healthier life, and alternatives like chickpeas and other beans count toward that goal.

If you want to sip throughout the day, Tamburello recommends kombucha, a mildly effervescent, naturally fermented tea. Kombucha can be a good alternative to other beverages, such as sugary sodas and alcohol, both of which can be harmful to gut health.

Liven up a classic salmon and vegetable dinner by cooking brown rice in bone broth

A good rule of thumb for preparing gut-friendly meals is to fill your plate with whole grains and veggies, Tamburello said. He also recommends healthy proteins, such as seafood, to round out the meal.

For dinner, she recommends roasted salmon, which is rich in healthy fats, with roasted vegetables and brown rice cooked in bone broth.

Whole-grain brown rice has extra fiber and nutrients compared to white rice, and it can be easy to switch your meal to something more gut-friendly, Tamburello said.

Using bone broth instead of water to cook rice is a smart way to improve flavor and also adds nutrients like amino acids (the building blocks of protein) and collagen, which can help protect the lining of the digestive tract, aid nutrient absorption and prevent inflammation. .

“It’s a simple hack that supports a healthy gut and adds significant protein and collagen to meals,” she said.