1. Omega-3 fatty acids
Not all fat is bad! In fact, although it's important to limit your intake of unhealthy trans fats, adding healthy fats to your diet is one of the best things you can do for your gut health. Sabat says that fatty fish like salmon, mackerel, and sardines, which are fantastic sources of omega-3 fatty acids, make a great addition to a gut-healthy meal.
"Omega-3s have anti-inflammatory properties that can help reduce gut inflammation and improve overall digestion," she says. "They also support weight loss by enhancing insulin sensitivity, reducing inflammation-related weight gain, and promoting feelings of fullness." Try replacing inflammatory red meat with some salmon every once in a while—your gut will thank you!
2. Fermented foods
In addition to omega-3 fatty acids, another important type of food to fit into your meals is fermented foods. These probiotic-rich ingredients can help restore balance between the good and bad bacteria in your gut. They can be a total game-changer. Luckily, there are plenty of great options out there.
"Fermented foods undergo a process in which beneficial bacteria convert sugars into organic acids, resulting in a tangy and probiotic-rich product," Sabat explains. "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." Incredible!
There are many fermented foods to choose from for a range of meals. One of the simplest, most versatile examples is Greek yogurt (which is packed with health benefits!). Kimchi, sauerkraut, kombucha, and more are also delicious things to consider.
The bottom line
Your diet plays a significant role in your gut health. By limiting your intake of inflammatory foods and filling your plate with healthy ingredients like these, you'll be doing your digestive system—and, in turn, your whole body—a huge favor.