I’m new to living on my own and want to expand my limited pallet with healthy foods more focused on gut health. Thank you for any responses!
The best evidence I’ve seen shows a progressive increase in fiber up to even 100g a day with 1-2 servings of fermented food to be optimal for gut health. Obviously you don’t need that much fiber but I’ve seen that much recommended. Reduce preservatives and added sugar as much as possible.
A quick and dirty list off the top of my head of foods that would work for that goal:
Chicory root, leeks, dandelion greens, raw sauerkraut, Jerusalem artichoke, asparagus, barley, oats, seaweed, coconut oil, kimchi, wild blueberries, underripe bananas, raw garlic, chia seed, and flax seed
Every day I go for 1 tbsp psyllium husk morning and night. Some sauerkraut and like 400grs of kefir. I went from having colitis/Chron’s to feeling pretty decent most of the time.
I also cut processed food except for bread and a dessert maybe once a week.
butyrate-producing foods like pistachios or fiber-rich foods in general. There’s not much evidence for fermented foods because there aren’t sufficient bacteria to populate anything. they’re still good for other reasons though.
Fermented foods: Kefir, Kombucha, Yoghurt, Kimchi, Miso, Sauerkraut etc.
Vegetables high in fiber: Carrots, Broccoli, Brussel Sprouts, Peas, Artichokes etc.
The foods you should ingest will change depending on your tolerances to things such as lactose, gluten, fructose or if you have a disease such as Crohn’s disease, Celiac disease, or Phenylketonuria (PKU) which you should consult your doctor about so you can manage your intestinal health.