Gut Health: 7 Foods for a Healthy Digestive System

Gut Health: 7 Foods for a Healthy Digestive System

When it comes to your digestive health, you are what you eat!

Junk foods, unhealthy eating habits and a lack of nutritional education result in a lot of pressure on the digestive system. Bloating, acidity and constipation plague an ever-increasing number of people. While these might not be life-threatening conditions, poor gut health can cause a lot of discomfort. Moreover, they can also be the starting point for many complicated, and even life-threatening ailments.

Ignorance may be bliss, but knowledge is power. People who really care about their health recognize the importance of keeping the gut happy and healthy. Others among us may need a little guidance, and that’s okay!

The significance of healthy digestion

Ever wonder why we say “trust your gut”? In many medical circles, the gut might as well be considered a second brain. The significance of healthy digestive organs can never be overstated.

Do not underestimate the vitality of a healthy gut not only for digestion, but for the overall well-being of your body. After all, your GI tract makes up the majority of your digestive system.

Good gastrointestinal health also has a positive effect on your mood and memory.

Recent research suggests that the health of your gut has a strong connection with your mental health, as leaky gut syndrome or intestinal appear to be on the rise.

Irritable bowel syndrome, leaky gut syndrome, and celiac disease alongside increasing rates of depression, anxiety and autoimmune disorders draw an intriguing parallel between an unhealthy gut and mood.

Symptoms of an unhealthy gut can include bloating, abdominal pain, flatulence, or reflux, but there could be less evident signs such as fatigue, headache, weakness of the immune system, and joint pain.

How to Start Working on a Healthy Gut

Where do you start if you want to make a change in your digestive health? How can you avoid uncomfortable conditions like constipation, bloating, acid reflux and other complicated bowel disorders?

The answer: start eating healthier foods. Easily digestible, non-irritating foods generally work well for positive gut flora.

This in no way means that you must ban yourself the foods you love, completely. Aim to strike a balance. If 75% of the time your diet consists of food high in minerals, vitamins and fibers, then go ahead and occasionally treat yourself. A diet closer to 25% gut-healthy foods will likely pronounce your symptoms. Remember, an unhealthy gastrointestinal system does not just affect your digestion, it affects your overall health.

7 Foods for a Healthier Gut

There are 100 trillion bacteria that reside in your gut at any given point in time. Microbial cells make up 90% of the cells in your body. As your diet impacts the growth, survival and types of microbes, you very much “are what you eat”.

Luckily, changing your gut flora does not need to be a huge undertaking to be successful!

Add these 7 foods to your diet plan to improve your gut flora:

Eat Fermented Foods

gut healthFermented foods are probiotic in nature, which helps improve your digestion by promoting good bacteria. Add Tempeh, kefir and miso to your diet to improve the presence of good bacteria in the gut.

The probiotic properties of fermented foods enhance the well-being of intestinal cells   while strengthening your immunity. Probiotics also help in treating diarrhea, reducing the chances of colon cancer and decreasing allergic reactions.

Decrease Inflammation with Chia Seeds

Though tiny in size, chia seeds have immense nutritional benefits, including the ability to keep your gut in excellent condition. Chia seeds provide fiber, antioxidants, omega-3 fatty acids and minerals. All of which regulate your bowel movements, increase your good cholesterol levels and decrease inflammation.

 As an excellent source of magnesium, chia seeds help increase muscle movement. Magnesium helps the intestinal wall relax during  . (That’s the constriction and relaxation of the muscles of the intestine that pushes contents forward.)

Two teaspoons of these tiny seeds provide ten grams of fiber, or one third of your daily recommended value. Soak the chia seeds in water to remove the outer shell before eating.

Use Turmeric for Indigestion

Traditional medicine in India and China uses turmeric to treat numerous digestive problems, such as indigestion. Turmeric stimulates your gallbladder to release bile.

Turmeric can also help rid you of gases by calming your stomach. Plus, it helps improve the intestinal flora and increases intestinal absorption.

Turmeric also contains curcumin, a potent natural anti-inflammatory. Research suggests that turmeric could help treat inflammatory bowel disease, which affects approximately 1.4 million Americans.

Bananas Fight Constipation

gut healthThe FDA officially recognizes banana as a fruit capable of lowering your blood pressure, working to prevent potential strokes and heart attacks. The benefits of bananas cannot be overstated. Bananas have high concentrations of pectin, which help digestion and help to remove heavy metals and toxins from your body.

Bananas fall under the category of prebiotics. They help promote the growth of beneficial bacteria in your gut and facilitate the process of digestion. Bananas also yield digestive enzymes, which help nutrient absorption.

If you suffer from constipation, you need high amounts of fiber to maintain regular bowel movements. Bananas have a significant amount of healthy fiber that will assist in the fight against constipation.

Bananas replenish your lost electrolytes and soothe your digestive tract, making them an excellent choice after suffering from diarrhea.

As a natural antacid, bananas provide relief from uncomfortable conditions like heartburn, acid reflux, and GERD.

Banana also helps people suffering from stomach ulcers, as it provides a protective covering to your stomach lining, against corrosive acids.

Improve Digestion with Beets

This rich source of fiber can help ease digestive problems. It normalizes bowel movements and cleans your gastrointestinal system, which enhances colon and digestive health.

Red beets also contain folate, also known as vitamin B-9, which lowers the chance of colon cancer.

Since beet stops fatty acid build up, it detoxifies your body while simultaneously boosting your energy levels.

Try bone broth to improve digestion

gut healthSince bone broth breaks down completely as a food, it works wonders on digestion. Bone broth contains gelatin and collagen, which help repair the potentially damaged state of the intestinal lining.

 Adding bone broth to your diet may also assist in fighting wheat and dairy sensitivities. It produces good bacteria in the gut and improves immunity of the intestinal tract.

Include Greek Yogurt to promote probiotics

Creamier, thicker, richer and healthier than traditional yogurt, Greek yogurt makes for a great addition to your gut-friendly diet. Greek yogurt contains 40% less sugar, 38% less salt and two times more protein than the customary yogurt. Greek yogurt promotes beneficial bacteria, which helps you keep a healthy gut.

Presence of good bacteria or probiotics prevents you from having diarrhea. Furthermore, it can help sufferers of irritable bowel syndrome (IBS) and ulcerative colitis.

The high levels of protein in Greek yogurt help to keep you full for longer, often leading to successful weight loss.

Taking charge of your gut health can lead to a healthier and leaner life. Incorporating these foods in your diet will help to promote a healthy digestive system. For more information on healthy living, visit our weight loss and wellness facility– Solutions Weight Loss in Orlando, Florida.

Contact Solutions Weight Loss for a diet plan that helps your gut stay healthy. A healthy gut not only keeps you in shape, but the effects on energy and mood will change your life.

Have a happy gut!

8 Whole Foods You Need to Add to Your Diet This Summer

8 Whole Foods You Need to Add to Your Diet This Summer

When I was twelve, whole foods meant the pack of 2 S’mores Pop Tarts I would pop in the toaster and enjoy as an after-school snack. Oh, the joys of being an 80’s child! Ignorance is bliss, right?

Yes, and no. Now that I am in my 30’s, I understand that what feels good in the moment won’t feel good for my body long term. I also understand that eating as close to nature as possible is the way to make me feel as healthy and happy as I possibly can every day.

So, I traded my Pop Tarts for roasted kale with garlic salt, and I celebrate by spending an extra hour or two at the Florida beach every summer – there’s always a trade-off!

If you’re looking for some foods to add to your summer beach shopping list, here are 8 expert recommendations for whole foods that will make you feel whole again:

1.  Pumpkin Seeds
Maggie, The Pumpkin RDN

From gourmet flavors, to simply putting them on a salad, pumpkin seeds are not only a source of protein and fiber, but also boast many minerals that people often don’t get enough of. Bonus, the actual action of chewing pumpkin seeds causes you to slow down and chew your food completely, a huge benefit to your digestive system as well as your mind telling you that you are getting fuller.

2.  Bone Broth
Donna Brown, MS, MBA, Nutrition Kitchen

Bone broth remains my go to food for packing a powerful punch for both its nutritious profile and for its healing properties. I recommend it for clients who have a compromised gut, low immune system strength, are recovering from surgery or injury, and for overall skin, hair, and bone health. I call it “liquid gold” for its therapeutic properties plus it should be part of everyone’s “beauty” regimen.

whole foods

3.  Medicinal Mushrooms
Jillian of RosehiveSuperfoods

Medicinal mushrooms have been scientifically shown to hold anti-cancer, antiviral, anti-inflammatory and liver protective activities. Chaga, reishi, cordyceps…these fungi’s are having all the fun in 2017! Four Sigmatic’s Mushroom Coffee blends and Purely Elizabeth’s new medicinal mushroom granola bars (which will be popping up on shelves this summer) are just a few of the products getting on the medicinal mushroom train.

4.  Ancient Grains
Dr. Jenna Bell, RD with a Doctorate in Health & Human Performance

Ancient grains are more than retro, they have a long history of cultivation and consumption. Amaranth, farro, kamut, quinoa, teff are all part of this ancient grain category. Along with the energy they provide from their carbohydrate content, they contain fiber, vitamins, minerals and phytochemicals. For those who cannot eat gluten – amaranth, quinoa and teff are gluten free grains.

whole foods

5.  Chia Seeds
Dr. Tamika Bush, Holistic Integrative Pediatrician

I incorporate chia seeds into everything I eat including smoothies, yogurt and oatmeal. Chia seeds are a natural source of energy, protein and pack antioxidants to keep your immune system healthy.

6.  Turmeric
Rene Ficek, RD and Lead Nutrition Expert at Seattle Sutton’s Healthy Eating

Turmeric is a brilliant yellow spice common in Indian cuisine that you can find in any grocery store. The chemical responsible for turmeric’s golden color, called curcumin, is considered a strong anti-inflammatory. And because inflammation can cause a plethora of diseases and chronic conditions, turmeric has been cited for its variety of health benefits.

whole foods

7.  Spriulina
Carl Jorgensen, Director of Global Thought Leadership-Wellness at Daymon

Spirulina is a dark blue-green, spiral-shaped algae that contains magnesium, calcium, vitamin K, potassium and a slew of other healthful minerals.

8.  Salmon
Annessa Chumbley, RD from

For years now I have been saying, “If you don’t know what to eat…just eat salmon.” Seriously, it is one amazing food! Most health care providers agree that the benefits of healthy Omega-3 essential fatty acids cannot be overstated, at least until they because a part of the daily intake.

My favorite quality of salmon is the fact that it is rich in astaxanthin, an antioxidant that is the main reason the salmon is bright-pinkish orange. As the salmon swims, it eats up little phytoplankton that have been soaking up the sun. Those nutrient-rich phytoplankton then do amazing things to protect your body. To me, the brighter the salmon, the better it is for you. A good start, and an easy way to think about it, is to eat seafood 2 times per week. That’s a noble goal for 2017!

The beauty of all these wonderful whole foods is that they make you feel beautiful too!  They restore you from the inside out, just like The Vampire Facelift or HCG Diet Plan, using your own body’s biology to work for you – not against you. If you eat just two or three of the whole foods on this list regularly, you will be on the road to better health and a better life this summer!

Testimonial: Stylist Coleen Otero’s Inspiring Journey

Meet Coleen Otero. She’s a make-up and hair stylist based right here in Central Florida. She spends her time making celebrities feel and look beautiful and her work has been featured on CBS, Bravo TV, BET and CBS.

However, recently, this mom of five decided to spend some time focusing on herself.

That’s how she found Solutions Weight Loss.

Coleen has been working with Dr. Newsome for over a year to help her find her ideal weight and restore her self-confidence and control over her body.  We helped her raise her own metabolism naturally and decide exactly what she can and cannot eat.

And to her surprise, she didn’t have to eliminate everything from her diet either.

“When he said I could eat carbs, I knew he was the one.” Says Coleen.

How is she doing now? When she first came to us, she weighed around 220 pounds with a goal of 163. Now, she is at 158 pounds.

“I crushed my goal!” says Coleen. “This is the smallest I’ve ever been.”

We couldn’t be more proud. Watch the video below to learn how she flipped the switch in her brain and made the decision to pursue her weight loss goals.


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