Gut health is becoming an increasingly popular topic as it affects all aspects of wellness. The gut supports 75% of your body's immune system, makes 95% of your serotonin, helps monitor your weight, digests and absorbs nutrients, and much more. Learn about the importance of the gut microbiome.

Thus, it is essential to regularly support and maintain your gut for optimal health and quality of life. Below are some key ingredients to include in a gut-healing soup, which will help aid digestion and many other bodily processes.

Bone Broth

Bone broth is easily digestible and aids in the digestion of other foods, making it the perfect base for a soup. This is because bone broth contains gelatin which naturally attracts and holds liquids such as water in the digestive tract, allowing food to move easily through the gut. Gelatin contains the amino acid, glutamine, which helps protect the intestinal wall and prevent leaky gut syndrome (the loosening of the intestinal lining and the subsequent release of bacteria and toxins into the bloodstream). In fact, research shows that bone broth helps support the health of the mucus lining of the digestive tract in rats, and scientists believe bone broth has the same effect on humans.

Turmeric

Turmeric not only adds a lot of flavor to a dish, but it also plays an important role in digestion. Turmeric contains powerful antioxidant and anti-inflammatory properties that help combat inflammation, which is a major contributor to digestive issues. In fact, turmeric has been used as a digestive healing agent in many cultures and Western medicine has now begun to explore turmeric as a possible treatment for gut inflammation, permeability, and even irritable bowel syndrome.

Spinach

Leafy greens like spinach are rich in vitamins and minerals such as iron, calcium, vitamin C, vitamin K, vitamin A, and folate. Additionally, spinach is high in fiber, which eases digestion and fuels the growth of good bacteria in the gut microbiome.

Sweet Potato

Sweet potato is rich in both fiber and antioxidants making it a great addition to any gut-healing recipe. Sweet potatoes contain two types of fiber: soluble and insoluble fiber. The body cannot digest either type, meaning the fiber remains in the digestive tract while providing many gut-related health benefits. Both soluble and insoluble fiber are fermented by the bacteria in the colon, which create fatty acids that fuel the growth of the cells that protect the intestinal lining. For this reason, research shows that fiber-rich diets (containing 20–33 grams per day) are linked to a lower risk of colon cancer and improved gut motility. Moreover, the antioxidants in sweet potatoes also fuel the growth of healthy gut bacteria, including Bifidobacterium and Lactobacillus species.

Parsley

Parsley is often incorporated into dishes as a garnish but it actually has many health benefits. Parsley is rich in antioxidants and vitamins A, C, and E, all of which help combat inflammation. Moreover, it acts as a digestive aid as it helps reduce bloating and contains compounds that help the body expel unwanted gas.

Garlic

Garlic is a great probiotic food as it contains inulin, a non-digestible carbohydrate that fuels the growth of “good” bacteria in the gut microbiome. Garlic is also known for its antioxidant and antimicrobial properties that help combat inflammation as well as other digestive issues and flush out toxins. In addition to digestion, garlic also helps build immunity, reduce the risk of heart disease, and reduce blood pressure.

Extra Virgin Olive Oil

Extra virgin olive oil inhibits gastric acid's motility, which allows for stomach content to be released more gradually. This leads to better digestion and a full feeling without bloating. Additionally, extra virgin olive oil contains nutrients that can kill harmful bacteria in the gut microbiome. Specifically, olive oil is able to kill Helicobacter pylori, a bacterium that can cause stomach ulcers and stomach cancer. In fact, in one study, 30 grams of extra virgin olive oil consumed daily was shown to eliminate a Helicobacter pylori infection in ten to forty percent of participants in two weeks.

Diet is one of the best ways to support your gut health. If you are interested in taking further steps to support your gut through supplementation, consider HoltraCeuticals’ high-quality, doctor-formulated supplements with natural ingredients.

*Always speak with your doctor before beginning supplementation