We applaud the gut for helping improve skin disorders, mental health, inflammation, and more – and you, too, may reap the benefits with integrative and functional medicine in Toronto. 

The state of your microbiome can lower the risks for forming chronic conditions, such as cardiovascular disease. But it’s your food choices that set up your gut composition, which contributes to influencing the health of your microbiome. Scientists have learned that a high dietary intake of processed foods is linked to poor gut health. In fact, sugary, chemical-ladened foods can feed into certain gut species that promote both inflammation and high cholesterol! Conversely, unprocessed whole foods, polyunsaturated fats, cold water fish, and flavonoids can support a healthy microbiome, which may offer protection against some chronic health issues. 

A diet “makeover” may support your digestive health, especially if you experience indigestion daily – but starting this can be a struggle. Thus, the Toronto Functional Medicine Centre (TFMC) lists 10 types of foods to try for promoting a healthy gut environment. 

10 Foods to Recharge Your Gut Health

• • Fermented/Probiotic-rich foods: Probiotics provide the body with live bacteria. Yogurt, kombucha, miso, kimchi, and kefir are foods that contain probiotics due to their fermentation process. Fermentation is when “…natural bacteria feed on the sugar and starch in the food, creating lactic acid,” explains Harvard Health Publishing. This helps preserve food while supporting different types of beneficial bacteria in the gut. 
  • Prebiotic-rich foods: Prebiotics differ from probiotics in that they “feed” the beneficial gut bacteria, helping them thrive and further supporting digestion. Foods that contain high amounts of prebiotics include oats, garlic, asparagus, bananas, and berries. 
  • Fibre-rich foods: It’s time to experiment with legumes and whole grains, as their fibre content can contribute to gut advancements. In fact, eating fibre regularly can increase beneficial bacteria in the gut. Fibre can also help thicken the intestinal mucus walls, helping to reduce inflammation and improve digestion. 
  • Leafy greens: It’s been thought that leafy greens, such as spinach, can act as nourishing food for good gut bacteria. They contain a unique sugar called sulfoquinovose, which can nourish beneficial bacteria with energy. Increased numbers of gut bacteria may help prevent harmful bacteria from further colonizing the gut.
  • Avocados: Daily avocado consumption may help optimize fibre breakdown, while assisting in the production of gut-healthy metabolites. “Not only are avocados nutrient-rich, but their effects on the human fecal microbiota are also associated with beneficial health outcomes,” confirms the American Society for Nutrition. 
  • Almonds: A King’s College London study showed that eating almonds boosts the construction of butyrate. Short-chain fatty acids help energize cells in the colon, and butyrate contains these fatty acids, which may help promote a blossoming environment for microbes. Short-chain fatty acids may also help prevent leaky gut. 
  • Ginger: Consuming this regularly can support digestion and prevent food from sitting in the gut for a lengthy amount of time. As ginger contains anti-inflammatory components, it may also help relieve gut inflammation and reduce bloating and gas. 
  • Pumpkin seeds: Ideal levels of zinc in the body support a healthy intestinal barrier. However, both zinc deficiency and excess can lead to inflammation or an upset stomach. Pumpkin seeds are a great source of magnesium, zinc, and healthy fats.
  • Sweet potatoes: These are jam-packed with antioxidants, which help fight free radicals that contribute to premature aging and chronic disease. Further research is needed, but so far, it’s been shown that purple sweet potatoes and their antioxidants support good gut bacteria, such as Lactobacillus and Bifidobacterium. 
  • Olive oil: Polyphenols from extra virgin olive oil may heighten the amount of healthy gut bacteria and reduce cholesterol. Consuming  olive oil may also support satiety, which can theoretically prevent overeating. 

Food choices are not the only way to improve your gut health. Regular exercise, good quality sleep, oral supplements, and stress reduction techniques may also hold heavy roles in sustaining gut health! In our previous blog post, we highlighted the functional medicine approach to managing blood sugar with botanical medicine that maybe of interest to you.  So if you have questions about managing digestive disorders, or want to understand how holistic treatments work, please visit the TFMC for custom health advice. 

Reach Your Health Goals as a New Patient

Achieving optimal health is distinct for each individual – and we get this at the TFMC! Our functional medicine approach to health barriers recognizes uniqueness, so treatments are tailored for your biological needs. This, tailored health care can help alleviate nutritional deficiencies and digestive health concerns, while managing chronic symptoms, insulin resistance, and histamine intolerance. 

Becoming a new patient is simple at the TFMC:

1. 1. Book your initial visit. 
   2. Attend this session to meet our team. This involves a diagnostic session regarding your medical history, genes, current lifestyle factors, environmental surroundings, and any other health issues you’d like to address. Functional lab tests may be advised. 
   3. We tailor a comprehensive treatment plan that is based on your unique components and lab tests results! This tailored plan may include allopathic treatments, acupuncture, naturopathic medicine, holistic nutrition, hormone replacement therapies, herbal medicines, and more. 

Our Toronto IV Lounge may be accessed for supportive measures. Here, IV therapy drips are prescribed and blended in-house without added preservatives. Our menu boasts a plethora of nutrients, such as glutathione, various amino acids, vitamins A, C, and E, mistletoe, and other natural ingredients! Doses are customized with integrative and functional medicine principles. Optimal wellness may be supported when IV therapy is combined with a healthy lifestyle and other health interventions (i.e. regular functional medicine doctor consultations). 

Treat yourself to a personalized approach to health! Let’s design a strategy that targets your current gut health concerns, mood swings, inflammation, and more. Click here to call us to reserve your appointment at the Toronto Functional Medicine Centre.  

Disclaimer: The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. You should always consult with a health care practitioner before relying on any information in this article or on this website. Never delay or disregard seeking professional medical advice from your doctor or other qualified healthcare provider because of information you have read from the Toronto Functional Medicine Centre website or other affiliate media. 

 

References

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