Especially as you age, factors like your gut health and digestion (which also play a crucial role in weight loss) may become a priority, and one of the best ways to improve these areas is to add the right foods to your plate. Luckily, Spring is the perfect time to create change in your life—and that includes your diet.
To discover a few of the best foods you can eat daily to get your gut health on track and lose weight over 40, we spoke to health experts Lisa Andrews, MEd, RD, LD, and Krutika Nanavati, RD. They told us that Greek yogurt, legumes, leafy vegetables, whole grains, healthy fats, fruits, and lean proteins should be a priority for your health. Find all of their expert insight below.
1. Greek Yogurt
According to Andrews, Greek yogurt is a powerhouse for digestive health and weight management. It comes with so many benefits—especially for your gut. Andrews emphasizes, "The probiotics in Greek yogurt help keep your gut microbiome healthy, aiding in digestion." Additionally, its high protein content helps control appetite, making it a fantastic snack or breakfast option.
2. Beans and Lentils
Beans and lentils aren't just a delicious, versatile plant-based protein option. They're also rich in fiber, promoting gut health and regular bowel movements. Andrews highlights, "Beans and lentils also provide protein to reduce hunger." Incorporating these into your meals not only supports digestion but also aids in weight management, as suggested by recent research.
3. Leafy Vegetables
Leafy greens like spinach, kale, and Brussels sprouts are not only low in calories but also packed with essential nutrients. Andrews suggests, "As long as they aren't drowned in dressing, leafy veggies provide just 25 calories per cup, making them great for weight loss." Their high antioxidant content further reduces inflammation, thereby improving gut health.
4. Whole Grains
Nanavati emphasizes the importance of incorporating whole grains like barley, oats, and quinoa into your diet. "Whole grains are packed with nutrients, including fiber, which supports gut health by promoting the growth of beneficial gut flora," says Nanavati. These grains also aid in weight loss by providing a sense of fullness and controlling appetite—and they serve as a fantastic alternative to refined carbs like white bread.
5. Healthy Fats
Omega-3 fatty acids found in fatty fish, flaxseeds, and chia seeds are crucial for gut health and weight loss. "These essential fatty acids reduce inflammation in both the gut and the body, preventing metabolic syndrome and obesity," Nanavati explains. Including sources of healthy fats like salmon and mackerel in your diet can significantly improve your overall well-being.
6. Fruits Low in Fructose
Opting for fruits such as berries, oranges, and kiwi, which are low in fructose, can benefit gut health and weight management. "These fruits provide fiber, promoting regular bowel movements and reducing appetite," Nanavati says. Their high antioxidant content further supports overall health. Berries, in particular, offer up a wide array of health benefits that your whole body will love.
7. Lean Proteins
Incorporating lean proteins like chicken breast, turkey, and legumes into your meals is essential for muscle health, satiety, and weight management. Nanavati points out, "Legumes, in particular, contribute to gut health by providing a source of prebiotics, fostering a healthy microbiome." Including these proteins in your diet can help you feel fuller for longer and support digestive health. Perfect!
