TIPS FOR IMPROVING YOUR GUT HEALTH
1. Resistant starch – Isn’t digestible, instead broken down into short-chain fatty acids. Improves satiety, improves insulin sensitivity, stimulates good bacteria growth, improves digestion, and mineral absorption, prebiotic, kills off bad bacteria.
Foods to eat - Potato, rice, beans, green banana
2. Fermented foods – Keeps the populations of bacteria under control and prevents overgrowth of certain strains. Creates correct intestinal and mucosal environment for gut bacteria. Contain polyphenols.
Foods to eat - Sauerkraut, kimchi, kombucha, kefir
3. Fibre – Slows down digestion and gradual release of glucose, increases satiety, prebiotic.
Foods to eat – green vegetables, beans, chia seeds, psyllium husks, onion, chicory, asparagus, garlic
4. Polyphenols – Changes the composition of the gut bacteria by increasing the good bacteria and killing off the bad, increase antioxidants, anti-inflammatory
Foods to eat - Green tea, red wine, blackberries, cacoa, raspberry, spinach, coffee, olives, broccoli, asparagus, almond, kale
5. Eat a diverse range of food – Increased range of nutrients to feed & increases amounts and diverse good bacteria strains
Foods to NOT eat – dairy, gluten and wheat, refined sugar, highly processed foods.
6. Intermittent fasting – Starves off the bad bacteria and promotes beneficial bacteria, reduces inflammation.
Foods to eat: Don’t eat anything! For about 15 hours…
7. Ketosis for short periods – Increases the good bacteria and reduced the bad bacteria while also reducing inflammation.
Foods to eat: Low carbohydrate and high good fats
8. Glutamine – Improves digestion and leaky gut, promoting growth and repair of your gut.
Foods to eat: Glutamine
9. Apple Cider Vinegar – Prebiotic compounds, raw digestive enzymes that stimulate and aid digestion
Foods to eat: Apple cider vinegar
10. Lime juice, water, salt - Antimicrobial and anti-parasitic
Sidenote:
Over the last 7 years of competing, my views on dieting have changed to incorporate good gut health as a substantial part of my daily nutritional protocols. In doing so, I have managed to drastically reduce comp prep cravings, insulin resistance, bloating and inflammation. Over the years, comp preps have become much easier and I have noticeable changes in my physique. Even during off season periods I maintain my gut health as it’s not just beneficial to my body composition but to my overall optimal health.
Jared Hustler is a
WBFF Pro Muscle Model &
Personal Trainer / owner of
JARED HUSTLER FITNESS