Best Recipes for Gut Health
What is happening with the average gut in today’s world?
The world of gut health is growing rapidly.
In the past decade, there has been a lot of new research and writing about the gut and its microbiome.
What is a microbiome? Think of the bacteria, fungi, protozoa, and viruses that naturally live inside the human body. Researchers are learning more every year about how these organisms interact with the foods we eat.
We don’t know what any individual’s perfect microbiome is yet because many factors play a role, like where and how you were born, early environmental exposures, dietary habits, medical history and medications, but we are learning more and more about the roles and relationships of different species. For years we have focused on the bacterium but we see impacts from viruses, protozoa, and fungi too. An exciting time as we learn more!
Why the Focus on Guts?
In recent years we have learned more about how the species that make up our gut flora (the microbiome) produce compounds the body uses. How we eat, how active we are, how well we sleep, and how we manage stress all play a role in how we feel day to day.
How Does Food Play a Role?
Food is a big part of the conversation about gut health. Complex carbohydrates and foods high in dietary fiber are key, and so are foods with polyphenols. Polyphenols are found in fruits, vegetables, nuts, flaxseeds, and even coffee. Fruits such as apples, blackberries, mulberries, black currants, and blueberries contain polyphenols. Vegetables that contain polyphenols include artichokes, spinach, chicory (endives, escarole, frisee, radicchio), and onions.
Polyphenols are antioxidants, and studies suggest they may encourage the growth of bacteria such as bifidobacteria and lactobacilli. Other important compounds include oligosaccharides, which are found in blueberries, watermelons, peaches, mango, pears, and vegetables of the allicin class such as garlic, leeks, and scallions. High-fiber vegetables such as corn and those of the cruciferous classes (broccoli, cabbage, kale, etc.) provide additional fiber.
High concentrations of nitrates are found in green leafy vegetables such as kale, chard, arugula, cabbages, collard greens, and spinach. Beets and their leaves are known for their nitrate concentration. Other plant-based sources include watermelon, apples, bananas (which are also a great source of prebiotics), strawberries, cabbage, mushrooms, celery, and radishes.
A few more favorites from the gut-health category of the Periodic Table of Juicing:
- Pineapple and ginger: bright, zesty flavors that are popular in juices.
- Watercress: a peppery green, colored by the chlorophyll found in green plants.
- Aloe vera: a refreshing, mild-tasting addition.
- Celery: a high water content makes it a hydrating juice base.
- Fennel: contains the volatile oil anethole, which gives it its licorice-like aroma.
How Can Juicing Fit In?
Juicing is one way to enjoy a variety of the fruits and vegetables mentioned above. Drinking 16 to 32 ounces of juice a day is one way to add more plants to your day alongside whole fruits and vegetables. We love seeing families juice and get kids excited about produce.
A cold-pressed juice contains nutrients and compounds without the fibrous components, so juice works best alongside the fiber you get from whole plant foods rather than replacing them. Many people enjoy drinking juices throughout the day. We recommend 16 to 32 ounces a day, and you can always add more juice on days when you want extra fruits and vegetables.
Using the Periodic Table of Juicing for Gut Health
Some of my favorite ‘elements’ in the gut-health category include berries, Asian pears, pineapples, and green leafy vegetables. I regularly juice aloe vera, celery, and ginger. Combine them in any way that sounds delicious to you. There are no rules to juicing. Just juice and enjoy. But if you prefer recipes, here are a few that I recommend:
- Simple Green: Pure celery juice (mono-juicing!)
- Rise and Shine: Asian pear, ginger, dandelion, or other edible flowers
- Do the Dew: Honeydew, arugula, green cabbage
- Homerun: Apple, fennel, pomegranate, watercress
- Let Us Be: Lettuce, cranberry, spinach
- Walk on the Wild Side: Banana, papaya, mango (We recommend freezing the fruits and using stage one to create a smoothie bowl with these ingredients).
Sources
Health benefit of vegetable/fruit juice-based diet: Role of microbiome. Henning SM, et al. Sci Rep. 2017.
Human Gut Microbiome: Function Matters. Heintz-Buschart A, Wilmes P. Trends Microbiol. 2018.
Influence of diet on the gut microbiome and implications for human health. Singh RK, et al. J Transl Med. 2017.
Food Components and Dietary Habits: Keys for a Healthy Gut Microbiota Composition. Rinninella E, et al. Nutrients. 2019.
Diet and the Human Gut Microbiome: An International Review. Wilson AS, et al. Dig Dis Sci. 2020.
This article is for educational purposes only and is not medical advice. Talk to your doctor before changing your diet, especially if you have a health condition or take medication.