Any diet you follow to lessen digestive problems, inflammation, or other linked symptoms, such as joint pain, skin complaints, or insomnia, is considered a gut-healing diet or gut-free diet. Elimination diets are frequently used in gut-free diets since many typical meals might irritate the digestive tract.
The gut is responsible for the process of digestion. Making sure your gut is healthy can help your emotions, sleep, and skin in addition to your digestive symptoms. Your gut can recover if you choose foods that are healthy for your body. Even while there are a variety of viable diets for gut healing, some, in particular, are recognized for their beneficial effects on digestive issues.
Foods Included in Gut-Free Diet
So, in order to keep your gut in good shape, you should generally try to consume an anti-inflammatory diet that:
- Is mostly composed of natural, whole foods.
- Is unprocessed and free of sweeteners.
- Contains the ideal proportion of carbohydrates, fiber, healthy fats, and proteins for you.
- Avoids your specific food allergy and sensitivity
- Additionally, your gut microbiome must benefit from your ideal diet for gut healing.
The following foods are great options for improving your digestive health:
Vegetables
Some examples of vegetables are broccoli, Brussels sprouts, cabbage, arugula, carrots, kale, beets, spinach, ginger, mushrooms, and zucchini.
Fruits
Papaya, coconut, grapes, bananas, blueberries, raspberries, strawberries, kiwi, pineapple, oranges, mandarin oranges, lemons, and limes are some examples of fruit.
Fish
Fish are a source of omega-3, such as varieties of salmon, tuna, herring, and others
Nuts
Raw nuts include almonds, peanuts, and other nut-based foods such as nut milk.
Grains
The grains that do not contain gluten include buckwheat, amaranth, brown and white rice, sorghum, and gluten-free oats.
Seeds
Sprouting seeds include chia seeds, flax seeds, sunflower seeds, and others.
Beverages
Beverages include water, kombucha, coconut milk, nut milk, teas, bone broth, and teas.
Good fats
It includes things like avocado, avocado oil, and extra virgin olive oil.
Meat
Lean turkey, beef, lamb, chicken, and eggs are among the available meats.
Dairy Products
Kefir, yogurt, Greek yogurt, and conventional buttermilk are examples of cultured dairy products.
Benefits of Gut-Free Diet
A gut-free elimination diet has the following benefits:
- Reduce intestinal permeability and close it (leaky gut)
- Provide feed your beneficial gut bacteria
- Reduce inflammation
- Assist you in determining the foods that trigger your symptoms
See Our Gut Free Diet books