Nowadays, more and more people are talking about gut health, and with good reason. Providing a home to millions of good and bad bacteria, your gut does so much more than just process the food you eat. Maintaining a healthy balance of good bacteria in your gut has many benefits for your overall health and well-being. So join RiceSelect® as we guide you through some of the best ingredients and recipes for maintaining optimal gut health.
What is gut health?
Gut health refers to the function and condition of the key organs involved in the digestion of food. These include your stomach, intestines, and colon, which are also collectively known as your gastrointestinal system. These organs are responsible for the digestion and absorption of nutrients from the food you eat. Research has shown that the bacteria and microorganisms present in your gut, also known as the microbiome, determine the effectiveness of your digestive system. Having a balanced diet that facilitates the work done by the microbiome will enable you to keep your gut in optimal condition.
Why is gut health important?
The effects of maintaining good gut health go far beyond the absorption of nutrients from food. In recent years, research has shown that the microbiome in our gut plays an important role in every facet of our lives: from sleep and energy levels to the function of our immune system. You may have heard the expression, ‘You are what you eat.’ Well, research suggests there is more truth to this old adage than we may have realized!
What foods are good for gut health?
Knowing which foods have a positive impact on gut health is the first step towards reaping the rewards of healthy digestion. Incorporating the following ingredients into your weekly cooking routine will help you achieve this goal:
Whole grains: High in fiber, whole grains facilitate digestion and allow the good bacteria in your gut to thrive. Brown rice, quinoa, millet, bulgur, and buckwheat are but a few examples of delicious whole grains you can easily incorporate into your weekly cooking routine.
Fermented foods: When food ferments, it contains active cultures with naturally occurring microbes that help maintain strong gut health. Ingredients such as yogurt, kefir, miso, fermented cheese, and sauerkraut, are good examples of everyday fermented foods.
Fruits and vegetables: Fiber-rich fruit and vegetables also facilitate the inner-workings of the intestines. Examples of these are berries, bananas, fruit with skin, garlic, onions, leeks, and asparagus. As a general rule, however, all fresh fruit and vegetables are beneficial to gut health.
Beans and Legumes: High in protein, fiber, and healthy fats, beans and legumes help keep your gut healthy.
Nuts and seeds: Also high in fiber, nuts and seeds are a great way to promote strong gut health.
Herbs and spices: So much more than just mere flavor-enhancers, spices like turmeric, cinnamon, ginger, and rosemary, help to regulate the good bacteria in your gut.
Now that you’ve got to grips with the best foods for gut health, why not try your hand at a recipe that boasts a wide variety of such wholesome ingredients? This Turmeric Couscous Glow Bowl is a vibrant and nutritious dish, not to mention a great starting point on your journey to improved gut health.
Whole Grains and Gut Health
Perhaps the most efficient way to take care of your gut health is to up your intake of whole grains. This Roasted Vegetables with Herbed Tahini is made with RiceSelect® Organic Texmati® Brown Rice and packed with fiber-rich ingredients like tahini, red onions, carrots, and dill.
Similarly, this Stuffed Acorn Squash recipe is packed with RiceSelect® Royal Blend Whole Grain and Wild Rice. Simply prepare the ingredients and let the oven do the work. The result? A fragrant and hearty dish rich in fiber and nutrients.
Super Soup Recipes with Whole Grains
Looking for more ways to add whole grains to your favorite dishes? How about taking your favorite soup dishes up a level by adding brown rice to the mix? This Brown & Wild Rice Soup is a great way to do just that. Creamy and comforting, it’s the kind of hearty soup recipe that’s perfect for capping off a busy day.
Alternatively, if you like your soups to be sweet and juicy, try your hand at this Royal Blend Italian Soup recipe. Made with tomatoes, pork, cannellini beans, and a whole host of herbs and spices, this flavorful soup dish is packed with gut-friendly ingredients.
Benefits of Cooking with Black Rice
If you’re the kind of person who enjoys trying out new things in the kitchen, then adding these black rice recipes to your repertoire might be just the culinary adventure you’ve been craving. What’s more, black rice is a whole grain with a whole lot of upside when it comes to gut health, as it’s high in fiber and rich in nutrients and antioxidants. Let’s start with this Miso Black Rice Bowl. Boasting a range of ingredients linked to improved gut health—miso, kale, garlic, and avocado—it’s an easy rice bowl recipe packed with flavor and texture.
Likewise, this Black Rice Edamame Salad with Grapefruit Soy Dressing is also bursting with nutritious and fiber-rich ingredients. Perfect for serving at dinner parties, it’s the kind of salad recipe capable of stealing the show. Interested in learning more about black rice? Our Guide for Home Chefs will tell you everything you need to know.
Food for Thought
At RiceSelect® we’re passionate about food and all things food-related. If you enjoy discovering new recipes and exploring diverse culinary cultures, be sure to check out our blog.