Science Based

Dr. Amy Myers, MD

Amy Myers, Chiliad.D. is a functional medicine md, trained and certified past The Institute of Functional Medicine. Dr. Myers earned her Doctor of Medicine (M.D.) at the LSU Health Science Heart, and completed her Emergency Medicine residency at the University of Maryland Medical Eye.

Dr. Myers retired from her functional medicine clinic, Austin UltraHealth, where she served thousands of patients, to empower those who were failed past conventional medicine. She'due south a 2x New York Times bestselling author, and the founder and CEO of the health & lifestyle eastward-commerce make, Amy Myers MD®.

Repairing your gut is one of the most important steps to take in your autoimmune journey. It will non only improve your power to absorb nutrients, it will also support your inflammatory response and immune system. By replacing toxic and inflammatory foods with nutrient-rich options that assistance proper digestion and absorption, you can drastically improve your food intake and take back control of your wellness.

There are plenty of gut-repairing foods that you can incorporate into your nutrition in fun and delicious ways. My cookbook, "The Autoimmune Solution Cookbook," features recipes that include a number of these gut-friendly foods, and at that place are tons of diet-friendly recipes on my blog that are FREE for you to enjoy.

Let'southward take a look at some of the best foods that you should be eating to help repair your gut.

8 Foods To Repair Your Gut – Infographic – Amy Myers MD® 8 Foods To Repair Your Gut - Infographic - Amy Myers MD® https://www.amymyersmd.com/article/repair-gut-foods/ 8 Foods To Repair Your Gut – Infographic – Amy Myers Doctor®

1. Bone Broth

Bone goop is at the top of my list equally one of the most of import foods to repair your gut. Bone broth contains gelatin and collagen, ii superstars for supporting a healthy mucosal lining, proper digestion, and abdominal part. Glucosamine in os broth assists in repairing a leaky gut by supporting a healthy inflammatory response and stimulating the growth of new gut cells.1  Os broth contains amino acids like glycine and glutamine that assistance digestion and promotes gut health.

Bone broth from leftover beef bones or chicken bones is piece of cake to make in a slow cooker or on the stovetop. Many companies produce ready-made os broth. These are perfect when you don't accept the fourth dimension to whip up your own batch. Drink bone broth for a simple way to reap many health benefits.

two. Kokosnoot

Kokosnoot products of all kinds, including oil, cream, and yogurt, are antimicrobial, antifungal, and antiviral, which makes them extremely helpful when dealing with SIBO, Candida overgrowth, and parasites. Medium-concatenation triglycerides (MCTs) in coconut aid in nutrient absorption. They've also been shown to be particularly beneficial for managing gastrointestinal disorders.2Coconut yogurt comes with the added bonus of probiotics to encourage the growth of skillful bacteria in your gut.

three. Peppermint

Mint has been used medicinally for thousands of years, since the time of the ancient Greeks and Romans.iii Peppermint is a hybrid of water mint and spearmint. It has antispasmodic backdrop that make it ideal for relieving irritable bowel syndrome (IBS) and other GI discomforts. The cooling menthol in peppermint relaxes the intestinal tract, reducing the pain, gas, and constipation associated with IBS merely every bit effectively every bit prescription antispasmodics.4 , 5

I like to use mint in smoothies and tea for a vivid, refreshing, and nutritional burst of flavor. It's also tasty in leafy green summer salads.

iv. Raspberries

Fiber is essential for digestive health. Getting enough fiber in your diet helps forestall gut-related maladies, including constipation and diverticulosis.6 Recent studies take also shown the power of dietary fiber to reduce systemic inflammation and back up a good for you immune response.7 However, well-nigh Americans fall short of the recommended daily amount of fiber intake of 25g for women and 38g for men.viii

That's why raspberries earn a identify on my list of the well-nigh important foods to repair your gut! A single cup of raspberries contains 8g of fiber—roughly a quarter of your daily cobweb needs! Research has constitute that eating raspberries with a repast improves insulin sensitivity and satiety, and increases the corporeality of a sure type of proficient bacteria in your gut that is oftentimes depleted by conditions such as IBD.nine , 10 , xi

Raspberries brand a great addition to smoothies and desserts. Y'all can too try homemade mucilaginous fruit snacks made with raspberry puree and gelatin!

v. Salmon

Wild, fat fish such as salmon are an excellent source of Omega 3s and Vitamin D. Omega 3s reduce inflammation and increase healthy gut leaner. They may also play an important role in reversing chronic gut-related illnesses, including metabolic disorder, obesity, and colorectal cancer.12 Meanwhile, depression levels of Vitamin D have been associated with IBD and colon cancer. Increasing Vitamin D intake dramatically lowers inflammation and promotes the activity of friendly bacteria in your gut. This helps defend confronting infections such as Salmonella.13

When you can, opt-in for wild-caught fish rather than farm-raised fish, and enquire about the source of the fish variety that you purchase. Fish caught from fresh, make clean waters is always the best option for your optimal health. To acquire more, check out this commodity for an in-depth comparison between wild-defenseless and farm-raised fish.

I share a ton of has a number of tasty salmon recipes on my blog , including inflammation-fighting Maple Dijon Salmon and Crispy Wild-Defenseless Salmon Cakes !

6. Lemon

Lemon is high in Vitamin C, an antioxidant that suppresses inflammation and boosts the immune organisation. It's also antimicrobial and supports a healthy bacterial residue in your microbiome. Vitamin C also plays a role in the formation of collagen, which is necessary for optimal gut barrier function.

Lemons are naturally detoxifying and help stimulate bile product to aid in digestion.fourteen Low bile acid is a take a chance factor for developing gastrointestinal problems such equally SIBO.xv Lemons besides contain pectin, a type of prebiotic fiber. Pectin feeds your good bacteria and decreases the number of bad bacteria in your gut.xvi To get the virtually benefits from lemon, don't just squeeze out the juice. Try blending whole, peeled lemons and stirring the puree into your water. Or, toss lemon wedges right into your smoothie!

Also, be sure to check out my recipe for succulent gluten-complimentary Lemon Bars !

vii. Ginger

The humble ginger root is an historic period-erstwhile remedy for digestive complaints. Ginger is known for its ability to ease nausea and tin can assistance relieve symptoms associated with IBS. This includes stomach cramps, gas, bloating, constipation, and diarrhea. Information technology can likewise preclude heartburn by keeping acid from regurgitating dorsum into the esophagus. Finally, it may kill harmful leaner linked to acid reflux.

What's more, ginger tin help with food absorption, which is ofttimes compromised when you are dealing with a gut infection.17

One of my absolute favorite ways to use ginger is in my YUMMY Gingerbread Cake, featured in " The Autoimmune Solution Cookbook !" Ginger is also a key ingredient in my gut-friendly Golden Milk recipe.

8. Apple Cider Vinegar

Apple cider vinegar (or "ACV") is a natural antimicrobial. Information technology can inhibit the growth of a sure type of bacteria that is high in lipopolysaccharides (LPS). These are endotoxins that increment intestinal permeability and cause leaky gut.18 , 19 ACV likewise helps your trunk create hydrochloric acid (HCL) . Contrary to what you might think, people dealing with GI problems such equally gastroesophageal reflux disease (GERD) or acid reflux are actually depression in breadbasket acid.twenty Apply ACV to naturally increase your body's level of HCL to assist in digestion and nutrient assimilation, likewise every bit back up a good for you immune response.21

I use apple cider vinegar in so many unlike recipes, from Herbed "Potato" Salad to Dark-green Apple tree Salad and Cabbage Slaw ! It makes a corking addition to salad dressings and bootleg condiments as well.

Providing your gut with the essential nutrients it needs to repair itself is the outset step in restoring your health, and incorporating these foods into your diet is a great place to start. Still, the unfortunate truth is that our food-depleted soil, high-stress lifestyles, and toxic environments brand it difficult to get all of our gut-healing nutrients from food lone. Fortunately, my Leaky Gut Revive® contains powerful, gut-repairing ingredients such equally Fifty-glutamine, aloe, licorice, slippery elm, and marshmallow root to nourish and soothe your gut cells, restore your gut's natural mucosal lining, and maximize gut-mending fatty acid production.

With the assistance of Leaky Gut Revive® and these eight foods, you lot're off to a great start to take control and render your gut to optimal health.