There is no doubt that gut health is important. It affects the health and functionality of every other system in your body. After all, it is through the gut that your cells get the nourishment they need to function and survive.
There are many different ways to support your gut health, but none of these things are more important than the foods we nourish our bodies with. That’s where a whole-foods-based diet comes in. But how do you go about incorporating more whole foods into your diet?
Contrary to popular belief, you don’t just want to start stuffing your shopping cart with random greens and completely cutting out carbs. If you really want to develop sustainable, healthy eating habits that will support your gut, then you’ll need to master the fine art of grocery shopping.
Smart Shopping For Your Gut Health
If you’re stumped on how to optimize your trips to the grocery store, here are a few tips and tricks that can help.
Start With A Menu Plan
If you are new to the whole foods lifestyle, shopping for gut-friendly foods may be a bit confusing. There are just so many options. That’s where menu planning comes in.
Starting with a healthy menu for the week will make your upcoming shopping trip a breeze. Knowing exactly what you need will not only reduce the amount of time it takes in the store, it will also help keep that final bill lower.
And, it sets you up for the second tip, creating a shopping list.
Create A Shopping List
You know what’s on the menu and the ingredients necessary. Simply take inventory of what’s in the house and add what’s missing to your list. Here’s the trick, stick to that list once you are in the store. Don’t let the pretty labels lure you into buying items that are unnecessary or don’t support your menu plan. This will help you avoid making unnecessary and unhealthy purchases.
Read The Labels
For non-produce items, reading labels is important. Do your research before heading to the store so you can become familiar with daily nutrient recommendations and ingredients to be on the lookout for. Once you have this figured out, a quick glance at the label will let you know if the product fits into your gut-friendly diet.
Don’t Overstock Produce
Yes, you should include fruits and vegetables on your list, but don’t overdo it. Most fresh produce items have a shelf life of 10 days or less, even when refrigerated. The last thing you want to do is have to order takeout because the produce in your fridge has already gone bad. To avoid this problem, it is best to buy only what you will use in the next week or two.
Visit The Farmer’s Market
Farmer’s markets are so much more than inspiration for the perfect Instagram photo or Pinterest board. They are the best place to get fresh, organic produce. Plus, since the farmers are local to your area, shopping at the farmer’s market is a great way to ensure you are eating what is in season, which comes with a number of benefits.
As an added bonus, it’s a great way to support small, local businesses, which may not have anything to do with your gut but is still pretty awesome.
Avoid Cheat Snacks
This might be a hard one to live by, but it’s important that you avoid buying snacks that may nullify all your efforts. Even if you have a shopping cart full of the healthiest products, it will just take one bag of chips or a large bottle of soda to set you back several steps.
Our advice is to opt for healthier alternatives to your favorite snacks. Instead of grabbing a bag of potato chips, get some crunchy veggies and hummus, or opt for some soda water instead of your usual can of soda.
Grocery Shopping Checklist For Gut Health
Now that you’re armed with tips and tricks to help you shop smart, here are some gut-health foods that deserve a spot on your shopping list.
1. Full Fat Plain Yogurt
Yogurt is one of the best food sources for probiotics, which are the good bacteria in your gut that promote digestion, gut motility, and even immunity. If your diet restricts yogurt and other dairy products, fermented foods like kefir, kimchi, and pickles are great alternatives.
2. Whole Grains
Contrary to popular diet myths, carbohydrates are not the enemy. Only over-processed ones are. Whole grains like brown rice are the way to go if you want all the nutritional benefits of carbs, which include improved digestion and gut motility. Whole grains also have more vitamins and minerals than their over-processed counterparts.
3. Healthy Cooking Oils
Saturated fats and trans fats are often linked to gut issues like indigestion and constipation. To support your gut, switch from cooking fats and oils that contain these two culprits and consider healthier alternatives like olive oil, coconut oil, or avocado oil.
4. Leafy Greens
Leafy green vegetables have a lot to offer your gut, but their rich fiber content stands out the most. Here are some leafy greens you could start with: kale, spinach, arugula, and collard greens. Just remember to only buy what you know you will use so you will be able to eat it before it goes bad.
5. Gut-Friendly Fruits
When it comes to gut health, not all fruits are created equal. A few are special because they contain compounds that promote good bacteria. Some stand out due to their high fiber content, and still, others are known for their antioxidant effects. The best fruits to include on your gut-friendly shopping list include bananas, berries, citrus fruits, papaya, avocado, and kiwi.
6. Herbs
If you enjoy flavorful food, consider making the move to herbs as a way to flavor your food. These are typically easier on your gut than commercially prepared spices. If you can manage, you could even try growing your own herbs. That way, you will have a constant, free supply of all your favorites. Here are some of the herbs that are best for your gut: sage, basil, oregano, rosemary, dill, mint, and parsley.
7. Superfoods
Superfoods that are rich in probiotics, prebiotics, and natural digestive enzymes are another important item for a gut-focused grocery list. You can start incorporating superfoods into your favorite recipes, but if you are looking for a more convenient option, then superfood supplements may be the way to go.
Happy Grocery Shopping
Before you walk out the door for your next trip to the grocery store, take a minute to evaluate your list. Did you include plenty of items to support your gut? If so, way to go! If not, take a minute to add a few. We’re sure you will notice a difference in the way you feel if you do.