Food as Medicine: Restore Your Gut and Heart Health With These Strategies

Reading Time: 7 minutes

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Summary:

• Food as medicine: natural ways to heal gut and heart health

• Restore gut health with probiotics, prebiotics, and fiber

• Reduce chronic inflammation with anti-inflammatory foods

• Gut-brain connection: how food impacts mood and stress

• Boost heart health with Mediterranean-style eating strategies

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Hippocrates once said, “Let food be thy medicine and medicine be thy food.” Even after about 2,400 years, his wisdom remains relevant. The foods you consume can actively promote healing by reducing inflammation, supporting beneficial bacteria, and providing your cells with essential nutrients.

If most of your life you’ve opted for junk food instead of wholesome, nutritious options, you might need extra motivation to make a change. This article explains how eating the right foods can restore your gut, improve your heart health, and improve your overall health.   

Build a Healthy Gut—Your Internal Powerhouse  

The state of your gut forms the foundation of your health, and a healthy gut sets the stage for optimal overall well-being. This is because many of our body systems are interconnected with our gut microbiome (the trillions of microbes living in your digestive tract), which plays a crucial role in immunity, metabolism, mood, and more.

What to eat:  

Probiotic foods: These introduce good bacteria to the gut. Include yogurt, kefir, kimchi, sauerkraut, and miso in your diet.

Prebiotic foods: These contain indigestible fibers that serve as food for beneficial gut bacteria. Examples include garlic, onions, asparagus, bananas, and chicory root.

Fiber-rich whole foods: Fiber is vital for regular bowel movements. It adds bulk to stool, helping it move efficiently through the digestive system. Great sources of fiber are legumes, whole grains, nuts and seeds, and vegetables.  

Calm Chronic Inflammation  

Inflammation is the body’s natural defense mechanism that helps us recover from injuries or illnesses. However, chronic inflammation—sometimes low-grade—can contribute to many modern health issues such as heart disease, diabetes, and neurodegenerative diseases. While acute inflammation is necessary and beneficial, its persistence can lead to tissue damage and accelerate aging.

Anti-inflammatory foods include:   

Colorful produce like berries, bell peppers, leafy greens, beets, and cruciferous vegetables, which are high in antioxidants and other compounds that combat inflammation.

Healthy fats such as polyunsaturated fats—including omega-3s—and monounsaturated fats help lower inflammation. Good sources are olive oil, avocados, fatty fish like salmon and sardines, and nuts and seeds.

Magnesium-rich foods: Studies suggest magnesium acts as an antioxidant that fights inflammation. Foods high in magnesium include spinach, pumpkin seeds, beans, bananas, and dark chocolate.

Spices and herbs not only enhance flavor but also possess anti-inflammatory properties. Examples are turmeric (with black pepper), ginger, garlic, cinnamon, and rosemary.

Feed Your Mood and Mental Health  

You might already be familiar with the gut-brain connection or gut-brain axis—a two-way communication network between the brain and digestive system. This system, consisting of nerves, neurotransmitters, and hormones, enables mutual influence, explaining why stress can lead to stomach problems and how gut health impacts mood and mental health. For instance, eating foods high in omega-3 fatty acids can help improve mood and reduce stress and anxiety symptoms.

Brain-boosting options:  

Omega-3 fatty acids (EPA & DHA): Found in fatty fish like salmon, trout, and sardines, as well as nuts, seeds, and legumes.

Whole grains and complex carbs: These help stabilize blood sugar levels, promoting a steadier mood. They also supply B vitamins, which aid in serotonin production— a chemical linked to relaxation and well-being. Examples include quinoa, oats, and barley.

Dark chocolate, berries, fermented foods: These contain natural compounds that support mood regulation.

Strengthen Bones, Muscles, and Metabolism  

As we age, bone density and muscle mass naturally decline, increasing the risk of osteoporosis, falls, and fractures. One of the best ways to improve bone and muscle mass, as well as metabolism, is through exercise and strength training. And supporting the body is crucial when engaging in any form of exercise, so enhancing our nutrition is equally important.

Key nutrients include:  

Protein: Aim for a combination of plant-based sources (beans, lentils, tofu, tempeh) and lean animal or fish proteins, about 0.6 grams per pound of body weight.

Calcium and vitamin D: These nutrients work together to provide benefits. Focus on foods rich in both, such as fortified milk, yogurt, fish with bones (sardines), and leafy greens.

Vitamin K and nitrates: Recent studies highlight the importance of vitamin K and nitrate for maintaining bone and muscle health. Include dark greens, beet leaves, spinach, and kale in your diet.

Nourish a Healthy Heart  

Cardiovascular disease remains a leading cause of death worldwide, but our diet significantly impacts heart health. Instead of searching for a single miracle nutrient, it's better to develop overall heart-healthy eating habits.

Heart-smart strategies:  

Embrace a Mediterranean-style diet: Research indicates that following a Mediterranean diet—rich in whole grains, abundant fruits and vegetables, lean proteins like fish, and healthy fats from olive oil, legumes, and nuts—promotes heart health.

Polyphenols and fiber: As previously mentioned, fiber-rich foods offer numerous benefits, and polyphenols provide additional protection against chronic illnesses such as heart disease, cancer, and diabetes. They also support brain and digestive health. These are found in berries, citrus fruits, beans, and whole grains.

Limit ultra-processed foods: Foods that are highly processed, like sugary drinks, packaged snacks, and convenience meals, often contain refined sugar, additives, and trans fats. While they taste appealing and are shelf-stable, they can harm our cardiovascular system.

Additional Strategies for Supporting Overall Health  

In addition to choosing your foods carefully, there are several other techniques recommended by most nutritionists and dietitians to enhance gut health.

Chew your food thoroughly. You might have heard this repeatedly from your parents when you were young, and they had a point. Proper chewing is essential for effective digestion and nutrient absorption. It lessens the burden on your stomach and intestines, reducing common issues like bloating and indigestion.

Prioritize fiber intake. Aim for about 30 grams of fiber each day by incorporating whole grains, fruits, vegetables, nuts, seeds, and legumes into your meals and snacks. Adequate fiber supports beneficial gut bacteria, promoting overall gut health.

Stay hydrated. Drinking enough water is crucial for many bodily functions, including cellular activity, temperature regulation, and nutrient transport. Additionally, if you consume sufficient fiber, increasing your fluid intake becomes even more important.

Support beneficial bacteria. Studies indicate that consuming six or more servings of fermented foods daily can significantly enhance gut health. If this feels overwhelming, start with one serving a day, such as kimchi with lunch.

Stay active. Exercise is not only important for maintaining a healthy weight; it also plays a vital role in sustaining gut health. Research shows that just 30 minutes of exercise three times a week can lead to notable improvements in gut bacteria. Even light activities, such as walking, can aid digestion.

The bottom line  

Eating to support gut and heart health isn't about being perfect; it’s about consistency. If everything above sounds overwhelming, a helpful trick is to focus on a few simple yet impactful habits first, such as limiting ultra-processed foods and staying hydrated. The rest—eating prebiotic and probiotic foods, antioxidant-rich produce, healthy fats, and lean proteins—can naturally be added later.

If you have specific health issues like autoimmune diseases, heart disease, or digestive disorders, it's best to consult a qualified dietitian or doctor before making major dietary changes. However, for most people, treating food as medicine is a practical and powerful step you can begin today.  

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