Promote Optimal Gut Health With Organic Food

The gut microbiome contains trillions of good and bad bacteria that influence your overall health. Adding more organic food to your diet can help promote good bacteria.

At ZOE, we recommend trying to eat organic foods as much as possible, though not exclusively. A balanced diet, including occasional ultra-processed foods and a glass of wine, can help your gut microbiome thrive.

Almonds

A versatile, wholesome food, almonds are low-FODMAP yet potent prebiotics that promote the growth of beneficial gut bacteria. As a result, they can help alleviate gastrointestinal symptoms such as gas and bloating.

A recent study, published in the December 2022 issue of The American Journal of Clinical Nutrition, found that consuming whole or ground almonds promoted positive alterations to gut microbiota and increased butyrate production. Butyrate is a short-chain fatty acid that promotes the growth of healthy bacteria in the gut.

Participants in the randomized controlled trial consumed either 56 grams of whole or ground almonds or an isocaloric control muffin in place of their habitual snack each day for four weeks. They were then assessed for their gut microbiota composition and diversity, short-chain fatty acids, volatile organic compounds, faecal bifidobacteria abundance, stool frequency and gut symptoms. The study also investigated the impact of almond form (whole vs ground) on these outcomes. The research was funded by the Almond Board of California, Danone and the International Dried Fruit and Nut Council.

Fruits and Vegetables

Getting enough plant-based foods in your diet is good for gut health and overall wellbeing. Choose organic fruits and vegetables to reduce exposure to pesticides.

Consuming more fruits and vegetables will increase your intake of fiber, which is important for gut health. Fiber, also known as roughage, helps keep your bowels regular and is food for your good bacteria (probiotics).

Other foods that are great for gut health include fermented foods like sauerkraut, kimchi and miso. These foods contain healthy probiotics and vitamins C and K, which help support immunity and digestion.

Nuts and seeds are another good source of fiber. Try mixing soaked and sprouted nuts and seeds with your breakfast oats or adding to a salad. Avoid consuming processed foods, which are often high in saturated fats and sugar. They are also likely to be lower in nutrients and more inflammatory for your digestive system. Try to avoid fried foods, such as chicken-fried steak, french fries and doughnuts, which are not only bad for your heart but are rough on the gut microbes too.

Peas

Green peas are low in glycemic index, which prevents the sudden rise of blood sugar after food intake. They are high in fiber and Vitamin C, which can reduce your risk of gastrointestinal issues. Peas are also a good source of branched-chain amino acids like isoleucine and leucine, which help you gain muscle mass.

Peas have a combination of soluble and insoluble fiber, which stimulates digestion and feeds gut bacteria, Gorin says. In addition, they are an excellent source of folate, which is important for pregnant women.

A cup of cooked peas provides almost half of the recommended daily intake of dietary fiber, and they are low in calories and fat. They can be added to soups, pasta, and salads. They are a good source of protein and contain all essential amino acids, including the branched-chain amino acid lysine. They also contain calcium, potassium and iron. They also contain a natural gas called butyric acid, which helps break down proteins.

Yoghurt

The lactic acid-producing bacteria in yogurt are known to improve digestion, boost immunity and keep the gut microbiome balanced. Eating a diet rich in probiotics helps keep the gut healthy and avoid diseases such as obesity, high blood pressure and diabetes.

Yogurt is also a great source of calcium, protein and fiber. It can be a tasty breakfast or snack when mixed with fruit, seeds and granola. A study found that consuming fermented dairy foods such as yogurt and kefir can lower the risk of heart disease by lowering blood pressure.

Look for organic yogurts with a low-fat or full-fat option and check the label for probiotics. Avoid yogurts with added sugar and artificial flavors, sweeteners and preservatives. Choose the top-rated producers for organic yogurt if you want to support family farms that practice diverse management methods including well-managed pastures, regenerative land practices, and closed herds. They also do not use chemical defoamers and other processing aids that can be harmful to the gut.

Frequently Asked Questions

Are organic foods healthy?

There are two types. One is those that we grow ourselves, and the other is those that we buy from someone else. While there are exceptions, the general answer is yes to both. Organic food is healthier since it doesn't include any harmful chemicals.

You can find organic food in supermarkets across North America, Europe, Asia, Latin America, and Africa. Many grocery stores now stock organic food. This makes it easier to shop organic.

Organic food is also better tasting and more nutritious because it contains higher levels of vitamins, minerals, and antioxidants. Organics are grown without using pesticides and fertilizers. They also don't pollute soil or water.

The USDA regulates organic agriculture practices. This means that farmers must adhere to strict guidelines to make sure organic produce is safe to consume. There are currently over 30 million acres of US farmland certified as organic.

As an added benefit, organic food is often much cheaper than conventional food. Consumers are paying less for the same amount of calories, protein, and nutrients. Organic farms can charge less for their crop because they aren’t required to buy expensive chemical inputs.

According to Environmental Working Group, organic food can be 10 percent cheaper per pound when compared to conventionally produced food. Organic food is an option if you want to improve your health and the health of your family.

Organic food is a popular choice to traditional American cuisines. It is often believed that organic food is exclusive to specialty markets and gourmet restaurants. You can easily purchase organic food in regular grocery stores throughout the United States.

Recent years have seen a significant increase in organic food sales. In 2012, the US market value for organic food was $43 Billion. This is an increase of $21 Billion from 2007.

What are the most loved organic products?

Today, organic foods are the fastest-growing industries. There is still much to be done, even though we have come so far from our roots.

Organic products are the future. They are safer, healthier for the environment, and easier to afford for consumers.

However, they are also more expensive. The Organic Food Index was created to address this. We wanted to know which foods are popular today and whether trends are changing.

The results showed that organic food is increasing in popularity. Between 2011 and 2012, the number of Americans who shop for organic food increased by almost 50%.

According to USDA, organic food production increased by 10% only last year. 9% now comes from organic foods in the United States.

Organic food is growing in popularity but is still expensive. According to the Organic Trade Association, (OTA), organic food retail prices are nearly twice as expensive than conventional options.

Despite this, organic food is growing at a faster rate than any other food segment. If you examine the data closely, you will see that organic foods have grown steadily in consumption since 2009.

According to OTA's data, organic products sold in supermarkets grew at 14% between 2010 - 2011.

This is because of consumer demand for healthier products, which explains the rise in organic food sales across all age categories.

However, younger generations are leading the charge when choosing organic food. Millennials are twice more likely to purchase organic food than baby boomers. And young adults under 35 years old account for 25% of all organic food purchases.

Why is organic food important?

It is essential for our health to eat organic produce. Organic produce is the best way to eat healthy foods. It's healthier for us as well as more environmentally-friendly because it doesn’t rely on pesticides, fertilizers, or other chemicals.

Organic farming uses natural methods for growing crops without using harmful chemicals. This makes organic farming safer for both humans and animals. Organic food is a way to help the environment and protect yourself.

The benefits of organic food go beyond our health, though. We all know the negative effects that processed foods can have on our health. Organic fruits and vegetables aren’t subject to chemicals spray. That means that they taste fresher, look brighter and last longer too.

Organic food is so important. It's healthy for you and the planet.

Are organic meats better?

This question is probably answered if you've been paying close attention. But here's the rub, organic food is becoming more popular while conventional food continues to fall out of favour.

Organic foods are becoming more popular because they are better for us. In addition to being safer for our health, organic products also help the environment by reducing pollution and waste.

However, there are also two sides to this coin. Organic produce takes longer and requires more resources. Organic food can be more expensive than its nonorganic counterpart.

Organic meats are typically higher priced than conventionally raised animals. But there are ways to cut costs without sacrificing quality.

Locally grown produce is a great way to save money. Locally grown produce helps to keep the prices down because farmers are given incentives to grow healthy crops.

You can also look for deals to reduce costs. You may be able to get discounts when you buy organics.

A third way to save money on meat consumption is to eat less. Because of the amount of feed required to raise livestock, meat production can become expensive.

Organic food is healthier for the planet and our bodies than conventional food, but it's important to not overlook its cost.

Statistics

• To provide the highest quality products and services to every customer, with a dedicated workforce that puts the customer first and takes the extra step to achieve 100% customer satisfaction and loyalty. (hollinsorganic.com)
• As for organic meat, regulations require that animals be raised in living conditions that accommodate their natural behaviours (like the ability to graze on pasture), fed 100% organic feed and forage, and not administered antibiotics or hormones. (usda.gov)
• Cosmetic brands such as Laurel and Rose Mira are 100 percent organic and have a wide array of skincare products. (en.wikipedia.org)
• Popular clothing brands, like Patagonia, are labelled as organic by using 100 percent organic cotton for many of their styles. (en.wikipedia.org)

External Links

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• A Review of Journal of Toxicology and Environmental Health: Cancer Risk and Occupational Pesticide Expositions: Part B: Vol 15, Number 4


• Genetically modified foods: safety, risks and public concerns--a review - Journal of Food Science and Technology

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• eCFR :: Home

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• PubMed: Evaluation of the micronutrient content of plant foods grown using conventional and organic agricultural methods.


• Comparison of the total amount of phenolic and/or ascorbic acids in freeze-dried and dried marionberry, strawberry, or corn grown using conventional and organic agricultural practices - PubMed

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• USDA

How To

How to get Organic Meat on a budget

In this article, I will share my tips and tricks for buying organic meat without having to break the bank.

You will learn where to buy cheap organic meats, and what they cost per pound. You will be able to make the most of what you have purchased.

You don't need to spend a lot of money to eat healthily. Sometimes, you have to use your creativity to save money while still eating well. Here's my list to help you keep food costs low while still enjoying all the health benefits of organic meat.

1. Buy at wholesale clubs - Costco and Sams Club are great places to shop for bulk foods like chicken breasts and pork chops. You can often find deals on large quantities (up to 50 pounds) if you live close to one of these stores. This ensures that meat is not wasted. And if you buy it in bulk, you can freeze it, so it lasts longer.
2. Online shopping is a great way to find meat at a discounted price. For example, Amazon has a weekly deal called Prime Pantry, which includes free shipping on orders over $35. They offer discounts for beef roasts and ground beef as well as lamb steaks, lamb steaks, pork loins, and other items. You can browse their website and view what's on sale at different times.
3. Locate a farmer in your area. Local farmers are usually cheaper than big box retailers as they don’t pay high stocking fees. They know exactly what the animals ate and drank to ensure they are fully informed about what is in their bodies.
4. You should look for the leanest cuts of meat. Lean meat is typically cheaper to cook than fatty. Therefore, choose the leanest cuts. The most popular cuts are flank steak, sirloin steak and tenderloin roast. These cuts are very low in fat and high in protein.
5. Try new recipes. You can cut down on your grocery costs by starting to cook with ingredients you don't have before. You might be amazed at the delicious recipes you can create with fresh tomatoes and onions, garlic, olive oils, and spices.
6. Remaining meat and poultry can be used for sandwiches, salads or soups. Remaining meat can be used for quick lunches or dinners.

So, there you are! These are my top tips for how to get organic meat on a tight budget. What other tips do you have? Do you have any suggestions for me on where to find cheap meat?

Resources:

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