For anyone, and, well, everyone... gut health is of the UTMOST importance.
Your gut is where the magic happens. It's where
your body absorbs all the nutrients and energy it needs to function optimally.
Did you know that sugar can have an INFLAMMATORY EFFECT inside your body? Chronic inflammation,
and other negative consequences of eating sugar-rich and highly processed foods
can lead to a proliferation of "bad" gut bacteria.
If your gut has become populated with unhealthy types of bacteria, you'll very likely end up with
an array of health problems, especially if you are already living with diabetes.
After all, how good, or how NOT good your gut is at absorbing the foods you eat can
directly impact your blood sugar, and it may lead to ever-worsening diabetic symptoms.
That's why we re about to reveal 5 of the very best foods for improving your gut microbiome
so that you can make sure your body is efficient at balancing your blood sugar.
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Now, we've got a GUT FEELING you're going to love discovering...
THE 5 BEST DIABETES-FIGHTING FOODS FOR GUT HEALTH
#5. Blueberries
Who doesn't love blueberries? Naturally sweet but loaded with
nutrients, blueberries are also wonderful for gut health! Why?
First, blueberries contain antioxidant POLYPHENOLS. In fact, blueberries are
one of the richest sources of antioxidants among fruits and vegetables. Specifically, they contain
polyphenol flavonoids called ANTHOCYANINS, which offer a wide range of health benefits.
And the anthocyanins within blueberries help reduce inflammation and decrease oxidative stress,
which helps ensure your gut doesn't face any disruptions due to damage or inflamed tissue.
Blueberries are also jam-packed with fiber, containing 3 grams per half cup.
This can benefit your gut health by improving the quality and regularity of bowel movements. And,
of course, fiber works to slow digestion, which helps you avoid a blood sugar spike.
Research also shows that, when combined with other probiotic foods,
blueberries can reduce bacterial inflammation in the intestines.
This helps to promote the "good" kind of bacteria your gut requires for efficient digestion.
And you'll be gaining a wide range of heart-healthy, diabetes-fighting nutrients,
including vitamin C, vitamin B6, vitamin K, magnesium, manganese, and potassium.
In fact, recent studies note that vitamin C helps improve the gut barrier function, which
works to protect your body from various toxins and aids your gut in better absorbing nutrients.
So you can certainly enjoy a handful of blueberries as part of a salad or healthy dessert,
without fear of a glucose spike. They will do your gut and your blood sugar balance a world of good!
Which incredible food that pairs perfectly with blueberries takes today s #1 spot?
And what fermented food is fast becoming a superstar for gut health? Stay tuned to find out!
Now, let's look at a delicious gut-aiding addition for your diabetes-fighting dinner...
#4. Brussels Sprouts
A half a cup of Brussels sprouts supplies 2 grams of fiber, which can help relieve
constipation. And fiber also works to feed beneficial gut bacteria.
Meanwhile, brussels sprouts are especially rich in the antioxidant KAEMPFEROL,
which has been shown to aid heart health while reducing gut-damaging inflammation.
Brussels sprouts are also well-known for supplying an amazing amount of
other anti-inflammatory antioxidants. In fact,
just half a cup of Brussels sprouts gives you over 80% of the recommended daily intake for vitamin C.
As previously mentioned, this antioxidant directly improves gut health
and helps your body better absorb nutrients, especially iron.
Studies also show that vitamin C works to increase the microbial diversity within your gut.
And vitamin C is also incredibly beneficial for glucose control,
as it can reduce diabetes-related blood vessel damage.
Plus, Brussels sprouts are an excellent source of ALPHA-LIPOIC ACID,
or ALA, which has been shown to improve insulin sensitivity.
However, if you already have digestive issues, Brussel sprouts might not be your first
choice, as they can aggravate an already-inflamed digestive tract.
But for those that are simply looking to improve or maintain gut health while reducing
insulin resistance, Brussel sprouts can be a nutritious and delicious addition to your plate.
So what is the fermented food superstar you'll want
to consider for improved gut health? Check out...
#3. Kimchi
Recent studies show that including kimchi in your diet can aid your gut microbiome
and even improve your immune response.
So, how does kimchi do this?
This traditional Korean delicacy is made by mixing fermented cabbage and radish,
coupled with nutrient-rich seasonings, like garlic, onions, and ginger.
Fermented foods supply PROBIOTICS live bacteria which provide beneficial
effects for your gut microbiome. Specifically, kimchi contains LACTIC ACID bacteria, which,
once inside the gut, have been shown to improve the nutritional value of food,
help to control intestinal infections, and aid the digestion of lactose.
Meanwhile, kimchi supplies a bevy of diabetes-fighting,
gut-aiding nutrients, including vitamins B6, C, and K, plus iron and folate.
So it's no wonder that research shows regularly consuming kimchi and other fermented foods
can reduce constipation, decrease obesity,
lessen inflammation, strengthen the immune system, and it may even provide anti-aging benefits!
Plus, with only 4 grams of carbs per 1 cup serving,
with 2 grams of fiber, this nutrition-rich side dish
can bring added blood sugar balance and gut health maintenance to your meal.
The #2 food for gut health is directly ahead, and it might shock you!
But first let's get you your 3 free gifts!
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and take your diabetes-fighting regime to the next level!
Now, let's get back to the list!
#2. Whole Grains
You heard that right - whole grains are actually great for your gut!
True whole grain products supply a large dose of fiber,
which, as we've mentioned, adds bulk to your stool, thus helping to prevent constipation.
And certain types of fiber within whole grains act as PREBIOTICS. Prebiotics are
nutrients which are consumed by gut microbiota. In other words,
they are food for the beneficial bacteria already living inside your digestive system.
Meanwhile, studies show that whole grains can reduce inflammation,
especially when you replace your typical refined white flour products with whole grains.
Plus, research has shown that eating 2 servings of whole grains daily can lower
your risk of developing type 2 diabetes. And by providing an excellent amount of fiber,
along with diabetes-fighting nutrients like magnesium, manganese, phosphorus,
and zinc, whole grains can improve your blood sugar control in multiple ways.
In fact, studies show that regularly eating whole grains can work to reduce the risk
of heart disease, improve insulin sensitivity, and aid weight loss.
So, what types of whole grains should you eat?
Try barley, brown rice, buckwheat, and even steel-cut oatmeal.
Now, are you ready for our favorite food for improving your gut microbiome? Get a load of...
#1. Yogurt
Before you go grabbing any old yogurt, hold your horses. You'll want to avoid overly-processed,
packaged yogurts which contain added sugar content.
But you can still utilize more organic, probiotic-rich yogurts.
Specifically, seek out unsweetened Greek yogurt.
You can also purchase yogurt specifically labeled as probiotic.
These yogurts contain lactic acid bacteria as well as BIFIDOBACTERIA,
another species of good bacteria which supplies gut-related benefits.
Studies show that bifidobacteria can help to relieve constipation, boost immunity,
reduce the risk of gastrointestinal infections, improve the bioavailability of certain minerals,
and this good bacteria can even lower the risk of developing colon cancer.
Recent research has also shown that consuming probiotic yogurt can lessen bloating,
decrease symptoms of irritable bowel syndrome, support a healthy gut lining,
aid nutrient absorption, reduce inflammation,
and even improve digestive health in those with pre-existing digestive conditions.
Plus, thanks largely to its protein content, probiotic yogurt can aid weight management,
increase levels of beneficial HDL cholesterol,
reduce high blood pressure, and improve heart health in general.
But, to ensure that you choose the right kind of yogurt,
check the label to confirm that it contains LIVE, ACTIVE CULTURES.
So, now you know 5 great foods that can improve your gut health, which, in turn,
can aid your body in its fight against diabetes.
Which pro-gut foods are your favorite, and why? Let us know in the comment section below!
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We wish you a happy and healthy day.