You’ve probably heard the hype around gut health. Recent research shows it’s linked to more than just digestion—it also impacts our mood, immunity, and more! This means that when your gut is under the weather, it causes a ripple effect throughout your body; ever notice how you’re not in the best mood post-stomach flu?
This also means that being proactive via the foods we eat can count for a lot. And luckily, many foods that support gut health can easily be found at your local grocery store. Here are some of our favourites.
1. Sauerkraut
While raw cabbage is certainly nutritious, fermentation transforms it into something far more powerful. Research on fermented cabbage extract has shown it can improve intestinal barrier function by 53% and fully prevent inflammatory damage to stressed gut cells.
Scientists identified more than 80 protective compounds in sauerkraut, all working together in ways that raw cabbage simply can’t provide. These compounds help “seal” the tiny gaps in the intestinal lining that otherwise allow inflammatory molecules to pass into the bloodstream—a condition often referred to as increased intestinal permeability.
Surprisingly, the study also found that commercially prepared sauerkraut provided stronger protective effects than homemade versions.
To get started, try adding just one tablespoon to your main meal and gradually increase as your body adjusts. For best results, choose refrigerated sauerkraut with live cultures to ensure you’re getting the full benefits!
2. Kimchi
Like its German cousin, sauerkraut, kimchi delivers the powerful benefits of fermented cabbage—with an added kick. This Korean staple combines the gut-protective effects of fermentation with ingredients such as garlic, ginger, and chilli.
Through fermentation, these foods are transformed into a complex ecosystem of beneficial bacteria and bioactive compounds. And they, too, help strengthen the intestinal barrier and reduce systemic inflammation.
But like sauerkraut, if you’re new to kimchi, start small—even a forkful with dinner is enough to begin supporting your gut health. For maximum benefits, opt for traditionally fermented varieties rather than quick-pickled versions, as these contain the live cultures your microbiome thrives on.
3. Bone Broth
Packed with collagen, gelatin, and amino acids such as glutamine, bone broth provides the raw materials your intestinal lining needs to repair and strengthen itself.
When it comes to bone broth, yet again, quality makes a difference. Choose broth made from grass-fed or organic bones and simmered for at least 12 hours to maximise nutrient content. And it’s super easy to incorporate: You can use it as a base for soups and stews or enjoy it as a warm and nourishing drink first thing in the morning.
4. Dark Chocolate
Here’s some good news for chocolate lovers: dark chocolate can actually support your gut health! High-quality dark chocolate (with 70% cacao or more) acts as a prebiotic, feeding the beneficial bacteria in your digestive system.
And interestingly, the polyphenols in dark chocolate aren’t fully absorbed in the small intestine. Instead, they reach the colon, where gut bacteria ferment them and produce anti-inflammatory compounds. So, go ahead and enjoy a square or two of quality dark chocolate after lunch or dinner! It’s simple, delicious, and will definitely quench your sweet tooth!
At the same time, it’s worth noting that everyone’s gut health is unique, and foods that support one person may affect another differently. A good rule of thumb is to start slowly when adding new gut-friendly foods and pay attention to how your body responds.
Your spine and nervous system can also play a central role in how your body functions and heals. Schedule your FREE discovery call with your Finsbury Chiropractor to learn more. BOOK NOW.