7 Steps to a Healthy Gut and a Healthy Weight

By Jane Grant, RDN, CD-N

4. Embrace Fermented Foods

Fermented foods provide probiotics. Greek yogurt and kefir are a good start. Look for products that say “live and active cultures” and avoid those with added sugars. Other probiotic powerhouses include naturally fermented sauerkraut, kimchi, and pickles—these contain live bacteria and prebiotics that nourish good gut bacteria.

5. Include Prebiotic Foods

Prebiotics are soluble fiber found in certain plant foods that act as “food” for probiotics. They’re like fertilizer, helping probiotics grow and flourish in your gut. Prebiotic-containing foods include Jerusalem artichokes, garlic, leeks, asparagus, and bananas. You should eat prebiotic food every day.

6. Be Particular with Your Meat

A diet heavy in factory-farmed animal protein feeds a type of bacteria called Bilophilia, which has been linked to inflammation in animal studies—and chronic inflammation is a major contributor to obesity. If you’re a meat-lover, choose grass-fed beef. It’s a good source of omega-3 fats, which helps lower inflammation and promotes healthier gut bacteria.

7. Change the Type of Fats You’re Using Studies show that most omega-6 fats, like canola and soybean oils, promote the growth of bad bacteria in the gut. Replace these oils with those high in healthy omega-3 fats, like coconut oil, avocados, and grass-fed butter, and eat fish rich in omega-3s. Changing your dietary habits can help regulate gut function and flora. If you need help improving gut health or meeting your weight loss goals, contact Grant’s Nutrition & Wellness to make an appointment.

Jane Grant, RDN, CD-N, has been a registered dietitian since 2005 and is trained in Integrative and Functional Nutrition to address the root cause of disease and help promote optimal health. Jane is the founder of Grant’s Nutrition and Wellness in Berlin, CT. She can be reached at 860.357.2282 or admin@grantsnutrition. com. Visit www.grantsnutrition.com and find us on Facebook and Instagram.

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“A growing body of research has suggested that we have about 100 trillion bacteria—about three pounds!— living inside our gut (microbiome), playing a huge role in our health and disease.”

—Jane Grant, RDN, CD-N