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As the coronavirus continues to affect almost every aspect of life, there is one thing you can manage: your gut health. Here are the best (and worst) foods to consume during stay at home orders.
Amenities like restaurants and movie theaters remain closed. School is out until at least next fall. And despite making significant progress, we still don’t have an effective vaccine for coronavirus. The COVID-19 pandemic is far from over in California, much less anywhere else in the country.
It’s easy to let that fact make you feel out of control or even a little bit panicky. Even if you’re doing everything you can, that risk for contracting COVID remains. That’s why it’s so important to focus on what you can control – like what you eat.
How to Manage Gut Health During Stay at Home Orders
Research shows that eating foods that provide direct support to healthy bacteria in the gut can help build immune defenses from the inside out. That just might help you fight off coronavirus or help you survive it if you become sick. So, keep this list of foods with you next time you shop for groceries… your gut health will thank you!
The Best Foods to Eat
To improve gut health, try eating these foods:
Kefir
Kefir is a fermented yogurt-like drink that’s utterly packed with the good bacteria needed for gut health, and many of the ingredients support adequate colonization within the gut. It essentially “feeds” the microbiota in your gastrointestinal tract. Flavor-wise, it’s tangy, slightly sour, and comes in an endless list of flavors. Add kefir to your diet by drinking it directly (some people adore the flavor) or by using it as a buttermilk substitute.
Yogurt
Just like kefir, yogurt contains a heaping dose of probiotics such as lactobacillus bulgaricus and acidophilus. Both contribute to the microbiota in your gut, helping reduce colonization of bad bacteria, which can cause bloating and diarrhea. It, too, is available in a long list of flavors and styles.
If you can’t handle dairy, you can even purchase lactose-free varieties that taste nearly identical without the associated after-effects. Eat it plain right from the container, add a dollop to your cereal, or plop some into your favorite smoothie.
Tempeh
Tempeh is a soy-based tofu-like product that’s rich in probiotics, iron, copper, and several other key nutrients for good health. As with most other fermented foods, it provides direct support to your gastrointestinal tract, but also contains a whopping helping of protein, too. Find it at your local grocery, or make it at home yourself!
Sauerkraut
Love hot dogs and hamburgers? While they aren’t particularly healthy, you can amp them up by adding a healthy layer of sauerkraut to your meal. This tasty tidbit is made with fermented cabbage that tastes very much like a shredded pickle mix. It’s delicious all by itself, but often works better when added to red meats or sausage.
The Worst Foods to Eat
Not only are the following foods dangerous for your gut, but they can negatively impact other aspects of your health:
Soda/Pop
What you call it might change depending on where you are in the United States… but the facts about the ingredients sure don’t. The high sugar content in beverages such as cola can directly feed into bad bacteria colonization. Even sodas made without sugar contain aspartame, saccharin, and sucralose, all three of which have been shown to have a negative impact on gut health.
The best action here is to simply avoid drinking soda. But if you can’t bear the thought of going without, there is another option: pick up a Soda Stream and make your own versions with fruit or healthier concentrates right at home.
Saturated Fats
Saturated fats occur naturally in many meats (especially red meat), butter, and some cheeses. While a little bit won’t hurt you (in fact, your body needs fat to function), too much has been linked to everything from heart disease to strokes and yes, even gastrointestinal upset, too. That’s because fat can be especially difficult for some people to process. Limit your consumption of this item, or choose foods that contain unsaturated fats instead, to keep things on the healthy side.
Red Meat
Red meat can be nutritious when eaten in moderation and cooked properly (i.e., not fried or drenched in oil). But, a number of studies do show that over-consumption may be connected to problems with gut health, microbiota and even IBS. The body also creates a chemical called trimethylamine N-oxide (TMAO), which has been linked to cardiovascular disease, everytime you eat it. So, limit your intake of this item, too, for best results – and stick with healthier cuts. For example, lean top sirloin strips will always be better than fatty regular ground beef.
Alcohol
Alcohol has antiseptic properties (meaning it kills bacteria) even when it occurs in the form of rum, vodka, or beer. If you’ve already guessed it might have the potential to wipe out the good and bad bacteria in your gut, you’re on the right track! Not only are alcoholic drinks intensely irritating to the lining of your stomach and bowels, but they can also interfere with microbiota and cause bad bacteria to spiral out of control. This might result in bloating, pain, cramping, or even IBS.
High-Fructose Corn Syrup
At the end of the day, sugar is sugar – and too much of any kind has the ability to negatively impact gut health. But High-Fructose Corn Syrup (HFCS) is the worst offender in this area. First, it’s much more difficult to digest; it must pass through the liver before your body can even break it down. It has also been linked to obesity, heart disease, weight gain, diabetes, inflammation, and a long list of other illnesses, too. All of these can contribute to or interfere with overall health.
How to Improve Your Diet
Have questions about how to improve your diet and gut health? Your neighborhood pharmacist can help in a long list of ways – and you don’t even need to leave home. Reach out by telephone to get the answers you need right now.
