The 5 best gut friendly foods for women

Gut health for women is often called their second brain, and for a reason that will surprise you. The gut isn't just there to digest food; it regulates mood, hormones, immunity, and stress response, and that is why it is called the second brain, our bodies are more hormonally dynamic and sensitive to gut imbalances.

The gut has its own nervous system called the enteric nervous system, which contains over 100 million nerve cells. It sends and receives signals to the brain through the vagus nerve, impacting the mood.

If a woman's gut health is disturbed, there are likely to be some hormonal fluctuations (estrogen and progesterone). These hormones affect digestion, bloating, and the gut lining. Over 90% of serotonin, the feel-good chemical, is produced in the gut and poor gut health can disrupt the serotonin production.

Spinach, kale, and Swiss chard are rich in magnesium and fiber, two essential nutrients for maintaining healthy guts. Fiber nourishes beneficial gut bacteria, and magnesium assists with muscle relaxation, minimizing cramps and bloating. Increasing greens at meals can maintain regular digestion and a balanced microbiome. As smoothie ingredients or as a topping for salads, these plants are easy and useful gut-friendly basics.

Blueberries are tiny, but they're packed with polyphenols and antioxidants that reduce gut inflammation and guard the brain. They nourish good gut bacteria and facilitate the gut-brain axis, which is responsible for mood and stress regulation. Add them to oatmeal or yogurt or simply munch on them as a snack to get your daily dose of gut and brain support.

Pumpkin seeds are a forgotten gem, but they deliver when it comes to gut and immune system health. High in zinc and fiber, they promote digestive regularity while building the body's defense system. Zinc also helps regulate hormones, which is why pumpkin seeds are such an excellent snack for women's wellness overall. Toss them in salads, add them to smoothies, or consume them raw for a crunchy dose of healing.