Sauerkraut

Sauerkraut (German for “sour white cabbage”) is a boiled cabbage that contains a variety of beneficial microorganisms. High fiber cabbage fights constipation and help you regain gut health and digestion by keeping your digestive system working properly.

Expert Tip: Look for fresh sauerkraut rather than canned.

Asparagus

Asparagus is a prebiotic food. It contains high levels of undigested fiber inulin, which feeds on healthy bacteria such as bifidobacteria and lactobacilli. Asparagus has high levels of B vitamins and antioxidants that fight inflammation and help in regain gut health.

Expert Tip: Try eating it raw with other crudités and immersed to get the highest prebiotic results.

Pineapple

Pineapple contains an enzyme called bromelain, which acts as a digestive aid, helping to break down proteins from food molecules into smaller peptides.Bromelain has been shown in studies to decrease pain and inflammation throughout the body (particularly in nasal tissue) as well as inhibit the release of inflammatory cytokines that can damage the intestinal lining, resulting in improved gut health.

Expert Tip: I like to eat a whole pineapple and add it to smoothies and juices like this green stimulant juice!

Ingredients

• 5 large leaves
• 5 large romaine leaves
• part of parsley
• 2 cups cubed pineapple
• 1/3 cucumber
• 2-inch knob of ginger, peeled
• 1 lemon, peeled
• Directions
• Clean all fruits and vegetables.
• Cut the pineapple and set aside 2 cups.
• Cut the cucumber 1/3.
• Cut a knot of 2-inch ginger root and peel.
• Cut the peeled lemon in half.

Add all the ingredients to the juicer.

Onions

Raw onions are an excellent source of prebiotics and contain quercetin (a strong antioxidant) that fights free radicals that are harmful to the body.Onions also include chromium (which increases insulin production) and vitamin C (which maintains a healthy immune system), all of which aid in gut health recovery.

Tip: Dice onions and add them to salads, dressings, sauces, or slices to include in salads or vegetable burgers.

Garlic

Raw garlic is one of the best prebiotic foods with high levels of inulin, which stimulates good bacteria in the gut.

Garlic is loaded with tons of nutrients, including manganese, vitamin B6, vitamin C, selenium, and many other active compounds, such as allicin. Allicin is a powerful anti-inflammatory ingredient created after crushed or crushed garlic which help in regain gut health.

Expert Tip: Add raw garlic to guacamole, hummus, sauces, and dressing like this cream in a tahini cream.

Ingredients

• 1/4 cup tahini
• 2 tbsp. Dijon mustard
• 2 cloves of garlic
• 1/4 cup of filtered water
• juice of 1 lemon
• 2 tbsp. nutritious yeast
• black pepper and chili flakes (optional)
• fresh vegetable salad

Directions

Combine ingredients in a quick blender and blend on top until smooth.

Pour over vegetables and enjoy!

Bone broth

Bone broth is high in minerals and therapeutic ingredients like gelatin, collagen, and the amino acids proline, glutamine, and arginine, which assist to close the intestinal mucosa, reduce inflammation, boost the immune system, and restore gut health.

Expert Tip: Cook lots of this delicious bone broth veggie broth and serve it for lunch or drink throughout the day.

Ingredients

• 1/2 cup chopped yellow onions
• 2 tbsp. extra-virgin olive oil (EVOO)
• 2 cloves of garlic, chopped
• 1-inch ginger root, peeled and ground
• 1/2-inch turmeric roots, peeled and ground
• 1 cup chopped edible vegetable with juicy branches
• 1 cup chopped carrots
• 2 cups chopped broccoli, including stems

one 32oz. a bowl of live chicken bone broth (or vegetable broth, if vegan)

• 1 cup distilled water
• 2 Japanese yams, peeled and cubed
• 2 bay leaves
• 1/4 tsp. Cayenne pepper
• 1/2 tsp. cumin
• 1/4 tsp. paprika
• sea ​​salt to taste
• black pepper to taste
• curly kale carved
• juice of 1 lemon
• fresh, chopped parsley

Directions

• In a large stockpot, grind onions in EVOO for 4-5 minutes. Add garlic, ginger, and turmeric. Cook for 3-4 minutes.
• Add the edible vegetable with juicy sprigs, carrots, and broccoli and cook for 5 minutes.
• Add bone broth and 1 cup of filtered water to the pot.
• Boil it and add my yam and other spices.
• Low heat to low heat and cook for 40 minutes with a lid.
• Turn off the heat and add the chopped kale. Cover for a few minutes to allow the kale to dry.
• Squeeze the lemon juice into the soup. Season with extra salt, pepper, and red pepper flakes.
• Place in a bowl and serve with chopped parsley.

Apple cider vinegar

Apple cider vinegar helps us break down and digest food by stimulating digestive juices and increasing stomach acid production.

It also has antimicrobial and antimicrobial properties, slows down the growth of unwanted bacteria in the gastrointestinal tract (GI), and helps remove excess yeast from the body.

These vital roles support a healthy microbiome and immune system which help in regain gut health.

Expert Tip: Try adding apple cider vinegar to salad dressings or vegetables before roasting, as in this fried Brussels recipe.

Ingredients

• 10 Brussels sprouts, divided in half
• 2 tbsp. extra-virgin olive oil (EVOO)
• 2 tbsp. apple cider vinegar
• 3 cloves of garlic, crushed
• 1/4 tsp. dried dill
• 1/4 tsp. paprika
• sea ​​salt to taste
• black pepper to taste

Directions

• Preheat the oven to 400 ° F (204 ° C).
• Brush Brussels sprouts in EVOO, apple cider vinegar, garlic, and spices.
• Stir for 30 minutes, tossing every 10 minutes. Serve soon!

Kimchi

The vegetable fermentation process used to make kimchi not only enhances its taste but also produces live and active probiotic cultures that promote intestinal integrity.

This Korean diet provides high levels of fiber and strong antioxidants, and it naturally removes toxins from the body helping in regaining gut health.

Expert Tip: Add this delicacy to your next lunch or dinner. Rice with vegetables and kimchi equals one delicious dinner!

Ginger

Ginger helps to soothe and relieve diarrhea, relieves nausea, and relieve intestinal ailments. Not only does it provide a natural source of vitamin C, magnesium, potassium, copper, and manganese, but ginger also aids digestion and helps prevent constipation and regain gut health.

Expert Tip: Adding peeled ginger to tea and smoothies gives them an extra flavorful kick.

Dandelion greens

Dandelion leafy vegetables are one of the most nutritious foods and are packed with nutrients, fiber, antioxidants, and prebiotic benefits that can help us stay strong and healthy.

Packed with vitamins A and K, calcium, and iron, these leafy vegetables are one of my favorite ingredients in eliminating strong toxins, and green juices that fight inflammation with regaiing gut health.

Takeaway

Start incorporating some of these foods into your daily routine. A healthy body and mind start with strong intestines!