A well-balanced diet is key to achieving a strong and healthy digestive system. The food choices we make on a daily basis will impact the way we feel and the status of our gut health. For example, if you choose to prioritize a diet that is filled with processed ingredients and items that have little to no nutritional value, there is a high chance you will experience fatigue and sluggishness. On the other hand, if you choose a diet that is filled with essential nutrients and a variety of different ingredients, you are more likely to feel energized and balanced.
While it is no secret that a healthy diet will lead to positive effects, there are many lifestyle factors that can make it more challenging to prioritize a healthy diet. It is crucial to find a way to prioritize a healthy diet with your own schedule. Today, we are going to dive into some specific foods that will help to support your gut health, tips and tricks on how to stick to your diet, and some recipe inspiration!
Gut-Friendly Ingredients To Purchase At The Store This Week
- Kimchi - Kimchi is a Korean dish that can brighten up just about any meal. It consists of fermented vegetables with spices. One of the main ingredients in kimchi is chinese cabbage which contains several different nutrients, but it is not the only nutrient-dense aspect to kimchi. The vegetables that are included in kimchi are truly up to the creator, meaning that the possibilities in terms of nutrient levels are endless. The fermentation process is what makes kimchi a wonderful ingredient for gut health. The fermentation aspect of kimchi also allows for other beneficial bacteria to thrive and feeds the healthy bacteria in one’s gut.
- Ginger - Ginger is one of the most versatile ingredients out there. From flavoring asian dishes to being the shining star of ginger ale, ginger knows no bounds! Did you know that this tasty ingredient is actually beneficial for your gut health? Gingerol which is a natural component to ginger helps to speed up the time that the food takes to pass through your digestive tract. Ginger also contains anti-inflammatory properties that will help to relax your body.
- Black Beans - Black beans are high in resistant starch. A resistant starch is a carbohydrate that will pass through you without getting broken down in the digestive process. While carbohydrates are normally broken down in the small intestine, resistant starches will ferment in your large intestine and feed the beneficial bacteria in your gut. Since black beans are a source of resistant starches, they make for a wonderful gut-friendly ingredient. Due to their long shelf life and versatile flavor profile, black beans are a great item to keep in stock in your pantry.
The Secret To Sticking To A Well-Balanced Diet
We are no stranger to how busy life can get, and many of the times, a person’s diet is one of the first aspects of a person’s routine to fall to the wayside. There are some ways to better prepare yourself so that you can take what life throws your way while also sticking to your health goals.
- Curate a Diet That You Love - One of the main reasons people struggle to stick to a certain diet is because they do not love the foods they are eating. There is a way to eat healthy meals that are still delicious and appetizing. It is crucial to find that balance for yourself in order to make it more appealing to stick with. Also remember that balance is everything, and it might do more harm than good to completely remove those “sweet treats” or “cheat” meals from your routine.
- Snacks Are Your Best Friend - Sometimes the hunger creeps up on us so quickly that we have no choice but to reach for that treat we have stashed in our cupboards. While cravings are completely normal, having healthy snacks on the ready can help to curb these cravings and still satisfy your hunger. For example, if you find that you are someone who craves sweet treats when they get hungry, consider having some fruit ready-to-eat in your fridge.
- Meal Prep - Eating at home is the best way to know the different nutrients you are putting into your body, but cooking is time consuming and will require dedication. In order to save you time in the long run, consider prepping your food in advance. Once the food is prepped, there is no reason why you will feel inclined to go out to eat or stop at a place on the way home from work.
Recipe Inspiration for Breakfast Lunch and Dinner
While every person’s meal plan is going to look a little different from one another, here are some ideas we have compiled to inspire you!
Breakfast
- Smoothie
- Açaí Bowl
- Omelettes
- Protein Muffins
- Shakshouka
Lunch
- Stuffed Bell Peppers
- Chicken or Tuna Salad
- Miso Soup
- Chickpea Sandwich
- Chicken Apple Salad
Dinner
- Beef Stir Fry
- Marinated Salmon with Whole Grains
- Thai Veggie Noodles with Tempeh
- Lemon Garlic Shrimp with Cauliflower Grits
- Poached Ginger Chicken
Don’t forget to take your bloating supplements that contain gut health enzymes in order to reap the most benefits from the foods you are consuming. If your body is struggling to properly digest food, you are less likely to absorb all the nutrients from your meals. Digestive enzymes can help you properly digest nutrients and use them to your benefit.
All in all, adopting a healthy diet filled with macro and micronutrients is not an easy feat and will be a lifelong journey with its ups and downs. However, the first step is knowing that you want to make that lifestyle change to improve your overall health. A whole-food diet will increase your energy, boost your mood, and foster a healthy digestive process. We hope this guide has helped you better understand how to take care of your gut and inspired you to get creative in the kitchen!