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Gut health = overall health. Our guts are responsible for managing and regulating so many critical functions in the body including digestion, immune health, brain function, hormone regulation and so much more. With such huge responsibilities, it's no surprise our guts deserve all the resources they need to be able to function at their best.
Below are some key vitamins and nutrients that have been linked to promoting gut health allowing it to thrive and benefit you in ways that go beyond digestion.

1. Soluble Fiber
black beans


Fiber is a type of carbohydrate that the body can not digest. There are two types: soluble fibers and insoluble fibers, both providing different health benefits to the gut. Soluble fibers are able to dissolve in water creating a gel-like consistency, they help to soften stool, support regular bowel movement, reduce constipation and can help you feel fuller for longer.


Goods sources of soluble fiber include:

  • Black beans
  • Avocados 
  • Sweet potatoes
  • Apples
  • Citrus fruits
  • Oatmeal
  • Figs
  • Carrots
  • Chia seeds

2. Insoluble fiber
kale


Insoluble fiber, which does not dissolve in water, can help move food through the digestive system which also helps to regulate bowel movement. Someone lacking the necessary amount of insoluble fiber may deal with constipation or issues with passing bowel movements as food sits in the gut and intestines. Fiber acts as a broom that helps cleanse the intestines of this stagnant, digested food, leading to less bloating and constipation.


Good sources of insoluble fiber include:

  • Quinoa
  • Brown rice
  • Kale
  • Legumes
  • Cauliflower
  • Green beans

3. Vitamin C
oranges


Vitamin C is mainly known as playing an important role in immune health, which is true, however it is also beneficial to the digestive system. Its antioxidant properties can help with properly absorbing iron and has been linked to help improve those with leaky gut syndrome as it combats inflammation in the gut.


Good sources of vitamin C include:

  • Oranges
  • Lemons
  • Bell peppers
  • Strawberries
  • Tomatoes
  • Broccoli
  • Potatoes


4. Vitamin B12
nori seaweed


Your digestive system benefits a ton from receiving vitamin B’s as they help the body create red blood cells and gain energy, however the gut favorite is B12. Vitamin B12 deficiencies are very common these days and can lead to digestive issues such as diarrhea, nausea and cramping. B12 is also needed to absorb iron which your gut needs to function at its best. 


Good sources of vitamin B12 include:

  • Eggs
  • Yogurt
  • Salmon
  • Tuna
  • Beef
  • Nutritional yeast
  • Nori seaweed

 

5. Vitamin D
the sun


Vitamin D offers many health benefits, especially when it comes to the gut. A deficiency in this vitamin can lead to gut dysbiosis and inflammation. Vitamin D can significantly increase microbial diversity which promotes a healthy and balanced gut microbiome. One of the best ways to get your daily dose is with sun exposure, a majority of those deficient in vitamin D is due to a lack of time outdoors, however you can supplement it through diet as well.


Good sources of vitamin D:

  • Salmon
  • Cod liver oil
  • Egg yolks
  • Mushrooms
  • Oatmeals and cereals
  • Oranges


6. Magnesium
bananas


Magnesium plays a huge role in digestion and starts the second food enters your mouth. It helps in creating the digestive enzymes in your saliva that help to break down food before it is swallowed. A common symptom to magnesium deficiency is constipation as magnesium is needed in order to properly digest. On top of creating the digestive enzymes in your saliva, it is also responsible for producing your stomach acid as well as other enzymes needed to digest. Long story short, without magnesium, the gut does not have the necessary resources to digest your food leading to many gut health issues.


Good sources of magnesium:

  • Whole grains
  • Bananas
  • Dark leafy greens
  • Spinach 
  • Dark chocolate
  • Edamame
  • Avocados
  • Artichokes

7. Prebiotics
chia seed pudding


Prebiotics are a form of dietary fiber that help to feed the good gut bacteria as well as help in their reproduction and growth. Without the proper amount of prebiotics in your diet, you risk starving these probiotic bacteria leading to an unbalanced gut microbiome. It's also important to know that all prebiotics are considered fibers, however not all fibers are considered prebiotics. So, by getting your daily dose of prebiotics you are also adding to your daily fiber intake.


Good sources of prebiotics:

  • Onions
  • Garlic
  • Leeks
  • Bananas
  • Oats
  • Barley
  • Apples
  • Flaxseeds


8. Probiotics
kimchi


Probiotics are the “friendly” gut bugs that help your gut and overall health in so many ways. Adding probiotics to your diet can help reduce gut issues such as bloating, constipation, stomach pains, gas, diarrea, etc. They are also needed to balance the gut and help fight off harmful bacteria in situations where a person may have an overgrowth of harmful bacteria in their gut causing an imbalance. Not only do they help with gut health, they also help with regulating the immune system, reduce inflammation, regulate hormones and so much more.


Good sources of probiotics:

  • Kefir
  • Sauerkraut
  • Kombucha
  • Pickles
  • Kimchi
  • Yogurt
  • Miso


9. Zinc
oysters


Similar to magnesium, zinc plays a huge role in creating digestive enzymes that are needed in the digestive process. Without a proper amount of zinc, the gut has a hard time digesting foods, especially proteins. Zinc also plays a role in our gut lining and without it can become compromised, leading to issues such as leaky gut.


Good sources of zinc:

  • Beans
  • Nuts
  • Fish
  • Oysters
  • Whole grains
  • Cereals
  • Pomegranates
  • Blackberries
  • Blueberries


10. Selenium
Brazil nuts


Selenium has been linked to improving the gut microbiome in the long term by creating a space that promotes the growth of healthy bacteria and decreases the chances of having an overgrowth of harmful bacteria in the gut. It is also helpful to the gut as it reduces inflammation and aids in the quality of our gut lining. 


Good sources of selenium:

  • Brazil nuts
  • Seafood
  • Eggs
  • Sunflower seeds
  • Mushrooms
  • Oatmeal
  • Spinach


Taking the time to make sure you are getting the proper amount of all these vitamins and nutrients can be overwhelming. This is why it can be helpful to get your dose through diet and supplements to make things easier and make sure you're not missing any. But with the price of supplements, no one wants to go spend hundreds of dollars on bottles - we get it. That's why we formulated our CDZ which includes 4 of the 10 nutrients we have listed above. It is a multi-strain probiotic which includes vitamin C, vitamin D and zinc, offering you a multivitamin allowing you to start your day on track and help promote gut health, immune health and so much more. Find it on our products page or click here to check it out.
CDZ multivitamin





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