Nutritionist With IBD Shares Her 5 Favorite Foods For Gut Health

Bone broth is a food with ancient origins.

It is made by slowly simmering animal bones with your choice of herbs, spices, and vegetables for added flavor and nutrients.

Bone broth is rich in collagen, the most abundant protein in the human body, as well as other amino acids and minerals. The practice of slowly simmering the bones extracts these nutrients and eventually becomes an easily digestible broth.

In a 2015 study published in the Nutrition Journal, collagen supplementation was shown to significantly reduce pain, stiffness, and physical function in people with osteoarthritis. This suggests that bone broth rich in collagen may be helpful for people with IBD who have arthritis as an additional symptom.

In study By seeking to cure mucosal ulceration instead of simple inflammation in the gut, collagen and collagen hydrolyzate (which is broken down from collagen) dramatically reduced rectal bleeding and downregulated inflammatory markers in patients. mouse. In fact, collagen treatments have worked better than a common IBD drug, mesalamine.

You can consume bone broth by:

• sipping like a cup of tea
• add it to recipes that require broth or broth
• use it as a liquid to make rice

Probiotics are a bit of a buzzword these days, but what exactly are they?

Essentially, probiotics are beneficial bacteria that live in the intestinal tract and help regulate bodily responses and homeostasis, support healthy immune function, and more.

With IBD, inflammation can cause gut bacteria to become immunogenic, which means they trigger an immune response. This can exacerbate the cycle that occurs with IBD, including chronic inflammation and an unstable intestinal environment.

Probiotic bacteria can help reduce the production of pro-inflammatory cytokines, which are proteins that are partly responsible for triggering inflammation.

Fermentation, an ancient food preservation practice, produces naturally beneficial probiotic bacteria, making fermented foods an accessible way to consume probiotics. You can even make ferments at home.

A Meta-analysis 2018 have found that certain probiotics may be an effective additional therapy for IBD. Another meta-analysis from 2020 concluded that probiotics show promise in IBD, particularly for people with ulcerative colitis (UC).

Currently, more studies are needed on the use of probiotics to induce remission in people with Crohn’s disease.

Some of my top picks for fermented foods include:

• Sauerkraut
• Kimchi
• kefir
• kombucha
• tempeh
• miso
• yogurt

Ginger is a root plant that has been used for diet and therapy for thousands of years.

It has been recorded across generations to improve many ailments including various digestive issues. It has a warming effect and tastes a bit spicy.

Research has shown that ginger can be effective against nausea and vomiting, and may even be as effective as metoclopramide, a drug often used to treat nausea.

A study published in the European Journal of Cancer Prevention showed that ginger may help inhibit the expression of colorectal cancer markers in people who are already more likely to develop colorectal cancer.

IBD has an increased risk of colorectal cancer, so these anti-inflammatory effects make ginger a promising food.

Fortunately for us, ginger can be consumed in several ways:

• slice fresh ginger root to cook or mix into juices or smoothies
• add dried ginger root to season food
• while sipping ginger tea, homemade or with ginger tea bags
• take a ginger capsule

Fish, especially fatty fish like salmon, trout, sardines, and mackerel, are high in omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), which are only found in fruits. and algae and can cause inflammation. combat benefits.

Studies have shown promising results on the anti-inflammatory benefits of omega-3 fatty acids for the treatment and prevention of IBD, but more research is needed to determine a recommended daily intake.

If you choose to supplement fish oil, be sure to look for a quality tested brand of raw, unheated fish oil to ensure you are consuming the healthiest supplement possible.

Adding fish to your meal plan during the week is a great way to start consuming more omega-3 fatty acids. The advantage of eating fish over a supplement is that it contains beneficial vitamins, minerals, and protein.

Blueberries might as well be called nature’s candy due to their sweet taste, but they are loaded with health benefits.

The dark blue color of blueberries is due to their anthocyanin compounds, which is an antioxidant that neutralizes free radicals that can damage cells.

Research shows that blueberries are antibacterial and anti-inflammatory, inhibiting the activation of inflammatory proteins.

Blueberries also help lower insulin levels, which in turn produces less cortisol and therefore less inflammation.

If you aren’t already eating these gut-healing foods, try incorporating them one at a time and see how they feel to you.

You can experiment with different methods and find out how to get the most out of these tasty and healthy foods.

Enjoy your meal!

Alexa Federico is an author, nutritional therapy practitioner, and paleo autoimmune coach who lives in Boston. Her experience with Crohn’s disease inspired her to work with the IBD community. Alexa is an aspiring yogi who would live in a cozy cafe if she could! She is the guide for the IBD Healthline app and would love to meet you there. You can also connect with her on her website or Instagram.