A healthy immune system starts with your gut, so make sure to take care of it! Hippocrates once said, “all disease starts in the gut” and this still rings true today. The microbiome of your digestive system is made up of trillions of microorganisms and their genetic material that live in your intestines. These microorganisms are involved in many bodily functions including digestion, metabolism, weight management, and immunity functions. Some research suggests that these microorganisms play an important role in brain function and mental health.
There are many foods that you can eat to help nourish your gut. Here are just a few:
- Yogurt or kefir
- Bone broth
- Fermented foods like miso, kimchi, or pickled vegetables
- Low-Fructose fruits and vegetables like pineapples or leafy greens
- Fiber-rich foods like chia seeds or bananas
- Healthy fats
We also recommend that you make the following changes to your lifestyle to boost your gut health:
- Try to limit stress levels
- Drink plenty of water
- Make sure to exercise daily
- Track your sleeping habits
- Take a probiotic daily
While there are many foods that are good for your gut health, there are also plenty of vitamins that have been shown to support, heal, and protect your gut. Take a look at these 5 vitamins below that are good for your gut health:
1. B Vitamins
B vitamins can be found in fatty fish, dairy products, leafy greens, and meat. They aid the body in creating red blood cells
Iron supports your gut’s good bacteria. In fact, a study found that supplementing with iron may increase the anti-inflammatory bacterial metabolite and enhance the number of good gut flora2.
3. Vitamin C
Vitamin C is perhaps best known for being an immune booster because of its antioxidant properties. However, it is these antioxidants that aid the body’s digestion through the absorption of iron3.
4. Vitamin D
In 2015, a study on gut health found that low levels of vitamin D were linked to a reduced risk of colon cancer4. Additionally, vitamin D can also help the body absorb calcium as well as support muscle, nerve and immune system function.
Magnesium is vital to our overall health, but it’s particularly important to the gut as it minimizes inflammation. When your body is deficient of magnesium, it can be harmful to good gut bacteria as they become more vulnerable to harm5.
2. Gut Microbiota and Iron: The Crucial Actors in Health and Disease, 2018 Dec; 11(4): 98
5. Magnesium in Prevention and Therapy, 2015 Sep 23;7(9):8199-226. doi: 10.3390/nu7095388