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The Essential Gut-Friendly Shopping List

January 25 2021

Written by Malua team

The microbiome is incredibly complex when you dive into what it does for your mind, body, and spirit. But feeding the gut doesn’t have to be. Today we’re breaking down exactly what to put on your grocery list to ensure both health and, yes, happiness--naturally.

YOUR HEALTH IS IN YOUR HANDS

We call the microbiome our “second brain” for a reason. It’s at the root of our overall wellness, and it dictates whether our immune system will thrive or fail. And though that may sound intense or dire, it should really serve as a wake-up call: you are in control of your health. Always top of mind are the reasons we reach for gut-friendly foods. We stock up on foods that are rich in prebiotics (compounds that feed the gut’s bacteria), probiotics (the gut’s live bacteria), and fiber (encourages a diverse microbiome and stimulates the growth of good bacteria) for a well-rounded diet that supports itself. So, when you’re ready, here’s how to take the reigns--and keep them--in your hands.

PRODUCE

We put a lot of emphasis on plant-rich diets in the health community. That’s because plants are particularly nourishing, naturally aiding in the body’s function, immunity, and general well-being. Infusing your daily intake with enriching superfoods will offer the gut the good bacteria it needs, all the while enhancing the way your body digests its nutrients. These non-intimidating grocery essentials should always be on your shopping list:

Oats & Whole Grains: Full of prebiotics that promote good gut bacteria

Onions: Not to be underestimated, onions are full of prebiotics and support immunity

Asparagus: Helps to flush out toxins and promotes beneficial microbes

Apples: Assist in digestion

Beans & Legumes: Think kidney, pinto, and white beans that cultivate a diverse gut microbiota

Chickpeas: Rich in protein, soluble fiber, and vitamins to improve digestion

Broccoli: An essential source of antioxidants and fiber to support digestive health

Green Peas: Packed with antioxidants and high in fiber for easier digestion

Artichokes: Full of prebiotic fiber inulin, and a healthy way to aid in digestion

Raspberries & Blueberries: A tremendous source of fiber shown to improve gut health

REFRIGERATOR

Adding essential fermented foods to your grocery list will benefit your body in a number of ways, credit to the beneficial bacteria and enzymes that contribute to a healthy gut, better digestion, and a boost to immunity.

Yogurt: Full of beneficial probiotic cultures shown to strengthen the digestive tract

Kombucha: Rich in antioxidants, live bacteria, and probiotics that enhance the immune system, digestion, and intestine

Sauerkraut: A bountiful source of probiotics and nutrients known to kickstart immunity and balance bacteria in the gut

Nourishing your mind, body, and microbiome doesn’t need to be overwhelming, intensely intimidating, or complicated in any way. Being mindful of your daily eating habits is an incredible way to ritualize happiness. So the next time you’re at the grocery store, come prepared with a list of staples that you can readily incorporate into your day-to-day. Your gut will thank you!

And to power up your day and your microbiome with a delicious treat made with green banana powder and super foods click here!