Sore, achy and painful stomach. Sound familiar? It probably means that your gut is unbalanced. Poor gut health can lead to inflammation, weight gain, poor digestion, bloating and much more, all as a result of unbalanced microbiota (gut flora).

Gut health is so important because the microbiome has many functions, from facilitating the absorption of macro and micronutrients to regulating estrogen levels in the body.

Dr Marion Gluck, founder of The Marion Gluck Clinic, has put together a list of her favourite five foods that you can build into your diet, to help optimise gut health, manage symptoms of bloating and balance hormones naturally.

1. Fermented Foods

When it comes to gut-balancing foods, fermented foods are one of the best new additions you can add into your diet. Fermented foods are high in probiotic properties which help to promote good gut bacteria and aid digestion. Foods such as kimchi, sauerkraut, pickles and kefir are commonly available fermented foods that you can use to help balance your gut health. Fermented cod liver oil is another fantastic source of probiotics for your gut. It is also one of the oldest superfoods and is packed with vitamin D, Omega-3 Fatty Acids and vitamin A.

2. Turmeric

Turmeric is a spice that is packed with flavour and often found in Indian cooking. Studies have shown that it can reduce inflammation, which is particularly useful for people suffering from conditions such as Irritable Bowel Disease (IBD) but can also help aid weight loss and improve general wellbeing and gut health. Not only has this wonder-spice been shown to reduce bloating and gas, but turmeric has also been proven to promote the production of bile from your gallbladder, which helps the breakdown of certain foods and therefore aids digestion, making it one of the best gut-balancing foods available.

3. Garlic

Garlic is one of those foods that can truly be called "food medicine", a real gem that is known as a ‘prebiotic', a type of indigestible fibre that helps to feed good bacteria in your gut. Not only that, but because garlic promotes healthy bacteria, it is also commonly known to boost immunity.

4. Apple Cider Vinegar

Apple cider vinegar is another prebiotic which can be added to foods, dressings or simply drank with water to improve gut health. Studies show that apple cider vinegar helps to promote healthy gut bacteria, which has led to its rise in popularity as part of a healthy diet in recent years.

5. Blueberries

Blueberries have long been celebrated for their health benefits, as they are an excellent source of antioxidants. Studies have shown that they are also beneficial for gastrointestinal health - specifically for promoting a healthy gut and therefore improving immunity. Research has shown that eating blueberries promotes the production of healthy gut microbiota, cementing it as one of our gut-balancing foods.

Eating gut-balancing foods as part of your day-to-day meals is not the only way to improve gut health. Reducing stress levels, cutting out sugary and processed foods and adding both a prebiotic and probiotic supplement into your diet can all make a great difference.

More About The Experts

The Marion Gluck Clinic is the UK's leading medical clinic that pioneered the use of bioidentical hormones to treat menopause, perimenopause and other hormone related issues. Headed up by Dr. Marion Gluck herself, the clinic uses her method of bioidentical hormonal treatment to rebalance hormones to improve wellbeing, quality of life and to slow down ageing. 

Each year the clinic treats thousands of patients covering a wide range of symptoms and conditions. Through a personalised, professional, and innovative approach to treatment, the clinic's aim is to improve the quality of patients' lives with a treatment plan tailored to their precise needs. Using their own compounding pharmacy each of the clinic's patients follows a seamless journey from consultation to prescription to medication, all made to their own specific requirements.

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