Good For Your Gut Veg Pledge

Here at Mighty Brew, we’re already big fans of vegetables but one of our Pledges was to eat even more of them! Another of our passions is of course good gut health, so we thought we’d combine these two topics and look at everyday vegetables that are thought to be good for your gut. That’s day-to-day veg that are easy to find throughout the year.

What you choose to eat has the potential to benefit and improve your gut health. Gut health is all about the digestive system and its related organs like the liver, along with the internal balance of all the tiny microorganisms that live inside the gut, called the gut microbiome. The gut regulates the immune system and the large intestine has the biggest community of microorganisms living inside our bodies. The gut plays a big role in regulating things like calorie availability, insulin response, fat deposition and storage, as well as energy, mental clarity and pain perception. The gut and the gut microbiome help us process waste and metabolites, while also activating important hormones, like the thyroid hormone.

The type of foods we eat regulates our gut microbiome. While every person’s gut is slightly different, certain foods are believed to promote the growth of bad bacteria and other foods can promote the growth of good gut bacteria. Eating a variety of foods with different types of fibre, both soluble and insoluble, can help regulate the gut, the absorption of nutrients, and the production of postbiotic nutrients by our internal probiotic bacteria.

Fruit and vegetables are important for gut health because they contain fibre, nutrients, and prebiotics. Of course, the ultimate goal for any balanced diet is to include a wide array of fruits, vegetables, nuts, seeds and whole grains for prebiotics (food for the bacteria) and fermented foods like yogurt and kombucha for probiotics (good bacteria) in moderation. As always, consult a medical professional to determine which foods are best for your personal gut health.

Here’s a selection of everyday vegetables to consider as part of your diet:

Garlic & Onions

Garlic and onions are said to be the unsung heroes for gut flora. They are thought to be rich in prebiotics and may fuel beneficial gut bacteria, enhancing the gut’s immune functions and nutrient absorption. Cooking with onions and garlic are also great for adding flavour to your dishes. Raw onions and garlic may be higher in prebiotics and can be used in vinaigrettes and salsas. Leeks are also in the allium family with garlic and onions and may be beneficial for gut health thanks to their prebiotics.

Leafy Greens

Spinach and kale are rich in essential nutrients. Spinach leaves are a rich source of magnesium and iron and may help to fuel digestive enzymes. You can buy a bag of pre-washed baby spinach to use as the base of a quick salad, use frozen spinach in smoothies with your other favourite fruit and vegetables, or why not sauté or steam it with your dishes you love. Kale, with its denser texture is packed with vitamins A, C, and K. These nutrients are thought to not only aid in maintaining the integrity of the gut lining but promote a diverse and thriving gut microbiome.

Broccoli & Brussel Sprouts

Packed with sulforaphane broccoli and brussel sprouts are thought to act like guardians against inflammation within the gut. Being fibrous is believed to make them a banquet for beneficial gut bacteria, fostering a resilient digestive ecosystem. Brussels sprouts are also high in fiber, vitamin C, and vitamin K.

Beetroot & Carrots

The root vegetables, beetroot and carrot may have gut-friendly powers. Beetroots are not just visually striking, they’re also imbued with antioxidants and fibre, helping to promote regularity in bowel movements. Carrots offer a crunch of beta-carotene and fibres, thought to aid a harmonious gut environment.

Ginger & Turmeric

Spices like ginger and turmeric may also support gut health. Ginger is believed to promote gut motility, and turmeric is thought to be anti-inflammatory.

Preserving Nutrients for Gut Health

Here at Mighty Brew, when it gets to November we turn to hot meals and find ourselves cooking nearly everything! It’s said that when cooking vegetables the art lies in preserving their nutrients. Techniques like steaming or sautéing with minimal water may help retain the gut-friendly elements. We always try to avoid overcooking to ensure the nutritional integrity is maintained as much as possible.
There are so many ways to enjoy all kinds of vegetables and a glass of kombucha is always a great accompaniment!

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