A healthy digestive system isn’t only an important part of staying as comfortable as possible throughout the day or avoiding issues like gas and bloating. As it turns out, your gut can impact nearly every area of your overall health, including your mental health and your ability to lose weight at a steady rate. For this reason, making digestive health a priority is one major key to reaching your weight loss goals. One of the best ways to promote a healthier gut is by making changes to your diet. In addition to cutting out certain foods that could slow digestion and disrupt the balance in your gut microbiome, adding the right foods to the mix can also make a major difference.
In order to uncover some of the best foods out there that can do just that, we spoke to nutritionist Mary Sabat. She told us that foods rich in omega-3 fatty acids, such as fish, and fermented foods like yogurt are among the best options to choose from. Read on for more insight on how each of these foods can help restore digestive balance and promote weight loss.
Fatty fish and other omega-3 fatty acid-rich foods
Fatty fish like salmon, mackerel, and sardines are some of the best superfoods around and can do wonders for your digestive health thanks to the fact that they offer up healthy omega-3 fatty acids. These are especially great protein options when compared to inflammatory choices such as processed red meats.
"Omega-3s have anti-inflammatory properties that can help reduce gut inflammation and improve overall digestion," Sabat explains. "They also support weight loss by enhancing insulin sensitivity, reducing inflammation-related weight gain, and promoting feelings of fullness." Incredible!
Other foods that are rich in these fatty acids include flaxseeds, walnuts, and chia seeds (which are some of the best yogurt and oatmeal toppings for weight loss).
Yogurt and other fermented foods
Speaking of yogurt, yogurt itself can be another fantastic food to add to your daily diet if weight loss and gut health is your goal. This tasty, creamy breakfast food is fermented, which means it's packed with healthy probiotics that your gut loves.
"Fermented foods undergo a process in which beneficial bacteria convert sugars into organic acids, resulting in a tangy and probiotic-rich product," Sabat tells us. "Consuming these foods can help introduce beneficial bacteria into your gut and improve digestion. While more research is needed, some studies suggest that fermented foods may influence weight loss by affecting appetite regulation and metabolism."
Other examples of fermented foods include kefir, kombucha, pickles, certain cheeses, and more. All so delicious—and so healthy!
The bottom line
It's important to remember that there are many factors that contribute to your gut health, and maintaining the healthiest gut possible will require you to stick to a number of daily habits. However, adding the right foods to your diet is one of the best steps to take. By filling your meals with fermented foods like yogurt and omega-3 fatty acids like the kinds found in fish, you'll be on the right track.
