Gut Health Episode #3 || Coach Tim
Last week we talked about things to avoid, with a few recommendations on what to eat instead. This week we will rehash those with a little bit of expounding and what you can include in some amount to help counter some of the ill effects of our favorite traditional goodies.. Maybe, just maybe, you might be able to prepare and take a dish that includes some of the following and spread the joys of gut-health to those that didn’t even know it was a thing.
Gut-Friendly Foods to Enjoy Over the Holidays
The holiday season is a perfect time to indulge, but it doesn’t have to come at the expense of your gut health. By incorporating nutrient-dense, gut-friendly foods into your celebrations, you can support digestion and maintain a balanced microbiome. Here are some great options to keep your gut happy during the festivities.
- Fermented Foods
Fermented foods like sauerkraut, kimchi, kefir, and yogurt are rich in probiotics—beneficial bacteria that improve gut health. Adding a small serving of these to your meals can help balance your gut microbiome and aid digestion, even when indulging in heavier dishes.
- High-Fiber Foods
Fiber is essential for gut health, as it helps keep digestion smooth and feeds beneficial bacteria. Include fiber-rich foods like whole grains, fruits, vegetables, legumes, and nuts in your holiday meals. Roasted Brussels sprouts, sweet potatoes, and lentil-based dishes make tasty, festive options.
- Prebiotic Foods
Prebiotics are the fuel for probiotics, and eating them together can enhance their benefits. Foods like garlic, onions, bananas, asparagus, and oats are excellent sources of prebiotics. Incorporate these into holiday recipes, such as roasted garlic mashed potatoes or an oat-based fruit crumble.
- Healthy Fats
Healthy fats, such as those found in avocados, olive oil, nuts, and seeds, support gut health by reducing inflammation. Use olive oil for cooking or drizzle it over salads, and consider serving dishes like roasted nuts or avocado-based dips for snacks.
- Herbal Teas
After a big meal, herbal teas like ginger, peppermint, or chamomile can soothe the digestive system. Ginger, in particular, is known for its anti-inflammatory properties and ability to reduce bloating and nausea.
- Bone Broth
Bone broth is rich in collagen and amino acids that help repair the gut lining. It makes a comforting and nutrient-packed addition to soups or can be enjoyed as a warm drink on chilly days.
By prioritizing these gut-friendly foods during the holidays, you can support your digestive health while still enjoying the season’s festivities. Small, mindful choices can make a big difference in keeping your gut balanced and your holidays joyful.
Just like you might be able to work out on your own, having a coach and class can help hold you accountable and shortchange yourself. Sometimes we need some assistance to kick things off on the right foot or to keep them ongoing. You may need to begin with something to kickstart your gut-health journey. Here is a focused list of things that we carry that can be ordered through our CFA/Thorne partnership (create that account and get 10% off- also linked at the bottom of the newsletter) that can help you…and the gym!
- EnteroMend®: This powder-based formula combines ingredients such as L-glutamine, aloe vera, curcumin, and Boswellia to support the integrity of the gut lining, promote a healthy inflammatory response, and ease digestive discomfort. It’s a versatile product, often mixed into beverages or smoothies, to address issues like bloating and occasional GI distress .
- FloraMend Prime Probiotic®: A proprietary blend of three clinically studied probiotic strains designed to maintain a healthy gut microbiome, support digestion, and enhance the immune response. The delayed-release capsules ensure the probiotics reach the intestines effectively .
- GI-Relief®: This supplement provides support for soothing the gastrointestinal lining and maintaining a balanced inflammatory response in the gut. It’s ideal for individuals experiencing digestive discomfort or sensitivity .
- Gut Health Bundle: This curated set combines Thorne’s foundational gut health products, including EnteroMend and FloraMend Prime Probiotic, to provide a comprehensive approach to gut wellness. This bundle addresses various aspects of gut health, including microbiome support and digestive function .
These products are developed using evidence-based formulations and are manufactured with a focus on quality and efficacy. To explore these options further or purchase them, visit Thorne’s website. Use our CFA link to receive 10% off ALL products!
Enjoy wisely, and we look forward to the work and of restarting or continuing to attack goals in the New Year!