Because April is National IBS Awareness Month, it’s timely to provide a list of some awesome foods and drinks that promote gut health. Add these or their supplemental forms to your diet in April and see if you notice a difference.

1. Brassica vegetables

These are also referred to as cruciferous vegetables – their common names are broccoli, cabbage, cauliflower, Brussels sprouts, kale, collard greens, and turnips. This genus of plants is actually in the mustard family, and its members are packed with benefits for your gut microbiome.

Broccoli, the star of the group, is packed with fiber and antioxidants.

It also contains organic compounds called indole glucosinolates, which are converted in the stomach to other beneficial compounds, including indolocarbazole (ICZ).

ICZ then binds to receptors in the gut lining which improves gut barrier function, supports immune function, and helps maintain a healthy balance of gut flora.1

Cruciferous vegetables are loaded with compounds that support many aspects of health, like indole-3-carbinol which is converted to DIM and supports reproductive health, and also sulforaphane glucosinolate (SGS), which provides cells with long-lasting protection from free-radical damage and supports liver detoxification.*

2. Kombucha

You’ll see this drink in the refrigerated section of your local health food store. It’s a fermented tea – usually black or green tea.

During fermentation, a large amount of probiotic bacteria is produced, along with acetic acid, which has antimicrobial activity.2

Kombucha is naturally carbonated from the gas produced during fermentation and can sometimes contain a very small amount of alcohol (about 0.5 percent), as well as 10-25 mg of caffeine from the tea source.

Kombucha is an easy make-at-home beverage because the only ingredients are tea, bacteria, yeast, and on average 2-8 grams of sugar per eight ounces.

3. Miso

This is a condiment traditionally made from fermented soybeans – so it’s vegan and vegetarian-friendly. Research links a probiotic yeast isolated from miso with an anti-inflammatory effect3 that can benefit individuals with inflammatory bowel disease.

The fermentation process also reduces the anti-nutrients in soybeans, the natural compounds in soybeans that bind to nutrients in the gut and reduce their absorption.4 

4. Yogurt

Not all yogurts are created equal, so look for yogurt products that have the “LAC” seal, which stands for “live and active cultures.”

Yogurt is made by fermenting milk, and it’s the “friendly” or beneficial bacteria, like Lactobacillus casei and Bifidobacterium lactis, in yogurt that provide the gut health benefits in LAC yogurts.

In some instances, you might need more than one serving of yogurt for a beneficial amount of the gut-friendly biotics, so consider a Thorne probiotic supplement to support your healthy gut flora levels.* Not sure which probiotic is best for you? Try taking our probiotics quiz.

5. Lambic Beer

The traditional brewing process for Belgian Lambic beers includes a spontaneous fermentation process where the wort is exposed to air during the cooling stage. This allows for natural yeast and bacteria from the surrounding area to inoculate the liquid mix, which is then bottled.

Throughout its fermentation and maturation, five species of bacteria are typically present, including acetic-acid producing yeast like Saccharomyces and Brettanomyces and lactic acid-producing bacteria like Pediococcus and Lactobacillus.

These yeast and bacteria are considered to be probiotics, as well as offering flavor and aroma to the beverage. A similar process occurs with wines and liquors, although the higher alcohol content usually kills the active species.

6. Guar Gum

A galactomannan polysaccharide extracted from guar beans, a partially hydrolyzed guar gum like Sunfiber® is a great source of dietary fiber. Although some fibers prevent the absorption of minerals (like calcium or magnesium), Sunfiber enhances the rate of absorption, as well as other important nutrients.* Sunfiber also supports regular and more consistent bowel movements and helps move food and waste through the GI tract.*

To add guar gum to your daily routine, mix Thorne’s FiberMend®, a blend of flavor-neutral soluble fibers, into water or your favorite beverage. 

7. Pineapple

This delicious tropical fruit grows painfully slowly (sometimes taking three years to mature), but it is naturally packed with water, fiber, and enzymes that support healthy digestion.

Bromelain is a proteolytic digestive enzyme found in the juice, stem, and fruit that helps digest proteins, so the proteins can be better metabolized, absorbed, and utilized.*

This attribute is why pineapple is often used as a meat tenderizer, and also why Thorne adds bromelain to its Whey Protein Isolate. Bromelain also supports normal inflammatory processes and can reduce swelling, making pineapple or its extracts perfect for post-workout recovery.*

8. Nuts

Nuts are a rich source of L-glutamine, an amino acid that supports a healthy gastrointestinal lining.*

The lining of your GI tract contains enterocytes – cells that utilize glutamine as a fuel source, and therefore can fail to thrive without sufficient glutamine from your diet or a supplement. Glutamine is also used as a fuel source during exercise.*

In times when glucose is low, like during endurance exercise, glutamine is converted into glucose to help support energy levels.

Different types of nuts, whether raw or roasted, also provide prebiotics, fiber, protein, fats, and other necessary nutrients for a healthy digestive tract.  

References

  1. Hubbard T, Murray I, Nichols R, et al. Dietary broccoli impacts microbial community structure and attenuates chemically induced colitis in mice in an Ah receptor dependent manner. J Funct Foods 2017;37:685-698.
  2. Sreeramulu G, Zhu Y, Knol W. Kombucha fermentation and its antimicrobial activity. J Agric Food Chem 2000;48(6):2589-2594.
  3. Okada Y, Tsuzuki Y, Yasutake Y, et al. Tu2021 anti-inflammatory effect of novel probiotic yeasts isolated from Japanese “miso” on DSS-induced colitis. Gastroenterology 2016;150(4):S1008.
  4. Hong KJ, Lee CH, Kim S. Aspergillus oryzae GB-107 fermentation improves nutritional quality of food soybeans and feed soybean meals. J Med Food 2004;7(4):430-435.