The ultimate gut-loving shopping list
The gut is a complex and dynamic system that plays a crucial role in our overall health and well-being. It is responsible for digesting food, absorbing nutrients, and eliminating waste products from our body. However, recent research has shown that the gut is much more than just a digestive system. It is home to trillions of microorganisms that make up the gut microbiome, which plays a vital role in our immune system, brain function, and even our mood.
Nutrition is a key factor that impacts the gut and the gut microbiome. The food we eat can either promote or disrupt the balance of our gut microbiome, which in turn can have a significant impact on our health. Therefore, it is important to choose foods that support a healthy gut and a diverse gut microbiome.
Em’s given us an insight into her weekly food shop, and what to reach for to build a balanced plate.
When it comes to building your plate, we generally need to consider the 5 main food groups:
Low starch fruits & vegetables: eat the rainbow, aiming for a variety of colour to ensure you are getting a good mix of vitamins, minerals and antioxidants. Low starch vegetables also help bulk out your plate to make you feel fuller for longer.
Protein: Aim for a palm sized portion of protein to leave you feeling full and satisfied. Protein can come from both plant and animal sources. I encourage you to consume your protein from diverse sources such as lean cuts of meat, fish, eggs, dairy and plant-based sources such as beans, lentils and chickpeas. Fish is another great source of protein that can also be rich in healthy omega-3’s.
Carbohydrates: Aim for high fibre, wholegrain and seeded carbohydrates to support your digestion , blood sugar and promote a healthy gut.
Healthy fats: Fats help the absorption of vitamins A, D, E and K. Add avocados, nuts and nut butters, seeds and fatty fish like salmon on your plate and cook with healthy oils like olive oil for a boost of antioxidants.
Em’s Shopping List/Cupboard Essentials
PROTEINS
Tinned tuna
Frozen prawns
Eggs
Egg whites
Yeo valley o% extra thick yoghurt
Feta/cottage cheese/cheddar
Chicken breasts or a whole small chicken
Organic 5% beef mince (I eat red meat once a week)
Chicken sausages
Oily fish ie salmon, trout or mackerel
Lots of precooked beans and legumes
Lentils
CORE VEGETABLES
Onions; red, white, shallots, leeks, spring
Broccoli and green beans
Courgettes
Carrots
Celery
Peppers
Greens; spinach (I love to buy the frozen whole leaf pellets, they are perfect for adding into sauce), kale, cavolo nero, rocket
Fresh herbs; basil, parsley, coriander
Starchy veg; sweet potatoes, potatoes, butternut squash, parsnips
Tomato products; chopped, passata, fresh, tinned
Mushrooms
CARBS
Dried noodles
Wholegrain pasta or lentil/chickpea pasta
Brown rice
Legumes (a protein source but also a carb)
High fibre bread
Rye crisp breads
Mixed quinoa
Brown pita breads
Potatoes/sweet potatoes
Oats
**At Free Soul, your well-being is our priority, and although we pride ourselves on our expertise in women's health and wellbeing, it is important to acknowledge the individuality of each person. Features published by Free Soul are not intended to treat, diagnose, cure or prevent any disease, or replace the advice of your GP. We always recommend consulting with a healthcare provider if you encounter any health concerns, and we’ll always be here to support you so you’re never alone on your journey.
