Good Afternoon Everyone!!

**Foods that Support a Healthy Gut**

7 Gut Cleansing Foods To Add To Your Diet:

1. Dark, Leafy Greens

These fibrous and bright plants are great for sweeping clean the gut. They are also full of minerals and antioxidants that can help our body protect itself from the toxins we get exposed to. 

*Keep in mind that if you have a lot of digestive issues it might be best to eat cooked vegetables, as these are easier to digest!

Try simple soups, sautéing your greens or steaming them. Always add some healthy fat (butter, olive oil or avocado) and acid (lemon juice or vinegar) to support proper absorption of the vitamins in the greens. 

2. Chia Seeds

These tiny power seeds are the perfect gut cleansers. When soaked in water for a few minutes they plump up and turn into a gelatin-like substance. They help flush out the stomach and especially great for those prone to constipation. They also contain anti-inflammatory omega 3 fatty acids, which your body will thank you for! 

You can simply add a spoon of chia seeds to a glass of water and drink it down, or make a pudding using nut milk and some cacao, or add it to your smoothies, morning porridge or sprinkle them on salads!

3. Psyllium Husk

This is another powerful seed with serious cleansing potential! It’s a very potent and as with chia plumps up in water and turns into a gelatinous soup.

*Because it’s so powerful I always recommend people start very easy with a low dose and see how their body reacts. And make sure to drink plenty of water to support the gut cleansing. 

4. Herbs

There are lots of herbal supplements on the market that can be used to support a gut cleanse, but there are also great ‘everyday’ herbs you can add to your food that will help support cleansing of the gut. 

• Try fennel seeds, which aid in elimination of mucus buildup and relieve gas.
• Peppermint is soothing for any digestive upset and helps alleviate bloating.
• Oregano has both antiviral and antifungal properties.

If you suspect you may have an overgrowth of yeast or fungus (a common issue!) it’s important to address it by including some herbs to your gut-cleansing plan.  Be sure to ask you Dr. about what herbs might be right for YOU.

5. Cayenne

Cayenne does more than just adding some heat to your meals. It’s a mucous dissolver and helps loosen any mucus build-up in the body. The stomach uses mucous and stomach acid to boost and ease digestions and cayenne may even fight symptoms of indigestion.

6. Prebiotics

Did you know that we are in fact more microbe than we are cells? Our gut contains 100 trillion microorganisms and these little guys play a crucial role in digestive function, protection against infections, nutrient absorption and immune function.  

Prebiotics are indigestible fibers that these microbes feed on.

*Try leeks, onion, garlic, apples, almonds, bananas, sweet potatoes and yams. 

7. Probiotics

Probiotic foods are fermented foods that contain beneficial bacteria. They tend to have a slightly (or intense) sour taste and are also known for helping to curb cravings!

*Try sauerkraut, kimchi, natural yogurt, kombucha and kefir!

For information on how to ferment your own food visit:http://articles.mercola.com/sites/articles/archive/2012/12/15/caroline-barringer-interview.aspx

These foods help populate the gut with more good bacteria, giving our gut a stronger fighting power and ability to function well.

**If you don’t eat a lot of fermented food, you may want to look into a probiotic supplement.  There are several to choose from and then next email will give you more info about pro and prebiotics.  I would recommend finding a live probiotic supplement that requires refrigeration.  These tend to be the most beneficial.  Switch up the brand (and strains of bacteria) from time to time to give your body a variety of bacteria!

For more information on these foods visit:

http://www.mindbodygreen.com/0-16884/7-gut-cleansing-foods-to-add-to-your-diet.html

Some more tips on foods to eat to maintain a healthy gut include:

1. Eat to beat disease: citrus fruit, fiber-rich foods, leafy greens and yellow vegetables

2. Help the good bugs: yogurt, sauerkraut, miso, bananas, garlic, asparagus, and onions

3. Choose foods that soothe: caraway, cardamom, cinnamon, cumin, fennel, ginger, mint, nutmeg, and oatmeal

4. Eat foods to flatten your tummy: avocado, brown rice, dark chocolate, nuts, oatmeal, olive oil, seeds

For more information visit: http://www.besthealthmag.ca/best-eats/digestion/the-foods-to-eat-for-a-healthy-gut