3 Nutritional Pillars of Gut Health

Thanks to Cranky Carrot’s newest product, Kombucha, the wellness theme to this month’s newsletter is GUT HEALTH!

Boosting your gut health: “Good” bacteria are essential for your gut microbiome to thrive —and fermented foods such as kombucha contain probiotics to help keep those levels high. Kombucha can help feed and increase the good, healthy gut bacteria, which can help decrease any bad bacteria.

Why is it important to support your gut microbiome?

Our gut microbiome describes the microbes and their genetic material found in our gastrointestinal tract -- you may think your gut microbiome is in your stomach, but it’s located in your large and small intestines. And we know the bacteria in our gut affect everything from our digestion to our mental health. Factors like your diet, infections and certain medications can affect its balance. Having an unhealthy gut microbiome can lead to certain diseases and affect your mental health.

Your intestinal tract is your largest immune system organ, with about 80% of your immune-producing cells living there. Your gut microbiome plays a role in digestion, metabolism and inflammation which is why it is super important to feed it properly to ensure you are operating well on all cylinders. Imagine getting sick less, having mental clarity, an even mood and no bloat.

Probiotics aren’t the only thing we need to keep a strong foundation in our gut microbiome. Read below to see what else is important and which foods you can get them from.

The 3 Nutritional Pillars of Gut Health*

1. Prebiotic fibers: Banana, onion, asparagus, leeks, chicory, dandelion greens

2. Probiotics: Kombucha, yogurt, sauerkraut, pickles, kimchi, miso, tempeh

3. Polyphenols: Berries, grapes, tea, cocoa, herbs, spices

When it comes to nutrition for the gut, we usually hear about prebiotic fibers and probiotics. However, polyphenols are not discussed as often. Polyphenols offer many gut-related functions like shifting the microbiome, helping in the production of short chain fatty acids, reducing inflammatory processes and increasing antioxidant capacity.

*This list of foods is far from comprehensive or prescriptive due to personal/individual needs but it gives a general overview of each pillar. Good news! You can find a handful of the above foods at the Grub Farmers Markets like Cranky Carrot’s kombucha; Scotty’s Stout sauerkraut and kimchi varietals; pickles from Nick’s Piks and Clawtel; spice blends from our ranchers and Clawtel and berries and herbs from our farms!

Come shop the following vendors at each of our markets to stock up on the gut healthy goods!

Animal Farm is a working, sustainable permaculture center located 65 miles west of Houston. They are dedicated to producing high quality certified organic vegetables and flowers. They sell at our markets, but also have a wonderful CSA program!

Clawtel Ranch offers fresh seafood, pickled jalapeños and carrots, and spices. Our signature flavors of pickles, peppers, spices and herbs pair perfectly alongside our seafood products or your go to favorite meals.

Cranky Carrot Juice Co sells freshly made, locally-sourced, good-for-you, plant-forward drinks & eats. Each recipe is hand-crafted with a specific benefit in mind and with real, whole-food ingredients. They firmly believe that locally grown and produced food is healthier, better quality, and better for the environment. Their newest addition is fresh Kombucha, made in house!

Nicks Piks creates delicious handmade local pickles with special flavors popping up frequently throughout the year. They even make other goodies like the best bloody mary mix that you’ve ever tried.

Scotty's Staut Sauerkraut sells fermented products like kimchi and sauerkraut that are full of healthy probiotic bacteria. They carry a wide range of ferments such as cauliflower and jalapeños, and source the majority of these ingredients from local markets. Crisp and delicious, try some of your own and you’ll be hooked!

Sweetwater Farms HTX is a family-owned, urban farm located in Houston, Texas. They are 7 minutes from the loop in the middle of a food desert. It sits on 6 acres of land and is primarily used to teach inner city youth about agriculture through its partnership with TWEF. We grow some of the freshest seasonal veggies! Farm visits are reservation are only!

Synergos is a thriving healthy farm community, synergistically growing food, allowing all things to grow naturally. Located in Santa Fe, Texas, Synergos focuses on regenerative practices that support healthy soil, plants, and animals.

Wood Duck is an 87 acre farm, located in Cleveland, Texas. They have a thriving CSA program and have been providing healthy produce to the community for years. Wood Duck is actually in the process of fighting a proposed landfill in San Jacinto County, visit this website to learn more about how you can help!