Introduction
Anyone who knows me is probably tired of listening to me talk about Trader Joe’s. I’m surprised they haven’t hired me since I visit the store so often. I like shopping there because it’s small but packed with affordable, healthy options. This article aims to give you an understanding of what types of products at the store can support better gut health and how to easily create meals using them.
What makes plant-based products gut healthy?
Gut health generally refers to the health of the digestive tract, including the stomach, small intestine, and large intestine (de Vos et al., 2022). Diet is a key factor in improving gut health. Incorporating more plant-based foods naturally provides us with a variety of fibers, prebiotics, and polyphenols, which nourish the gut microbiome and are critical for digestion.
In this article, I want to share my favorite gut-healthy foods from Trader Joe’s. These foods are affordable and versatile, allowing me to create a wide variety of meal and snack options.
Top 10 products for gut health
Organic rolled oats:
Rolled oats are high in soluble fiber, which acts as a prebiotic to promote the growth of beneficial gut bacteria. Oats are one of the most versatile ingredients. They can be used as a typical breakfast cereal, blended into flour for baked goods, or made into oat milk. They can also be used to make granola or granola bars.
Organic chia seeds:
Chia seeds are rich in fiber and omega-3 fatty acids, helping to support digestion and regularity. They also act as prebiotic fiber to increase beneficial gut bacteria. Chia seeds are great for adding to breakfast cereal and yogurt, making them into pudding, or using them as an egg substitute. My favorite is to use them to make chocolate chia pudding by combining 1/2 cup almond milk, 2 T. chia seeds, 1 T. maple syrup, and 1 T. cocoa powder and then letting it gel in the refrigerator for at least an hour, but overnight works, too.
Sourdough bread:
You might not think bread is a gut-healthy food, but fermented sourdough is packed with potential probiotic microbes and easy to digest. It is ideal for toast, sandwiches, or as a side to meals to support gut health. Be sure to get an authentic sourdough bread made from starter and not one that just tastes like sourdough. If the bread isn’t fermented, it won’t contain any live probiotic bacteria, but it will still be tasty.
Lentil pasta:
Lentil pasta is made from lentil flour, which is high in fiber and plant-based protein. This type of pasta aids in digestion and feeding gut bacteria. It is a great gluten-free option for pasta lovers and perfect for gut-friendly meals.
Tricolor quinoa
The fiber in quinoa makes it a great prebiotic food for a healthy gut, but this tricolor option also includes polyphenols that give it three different colors. Gut bacteria love the vibrant colors in polyphenol-rich foods like this!
Cruciferous crunch
This bagged mix, found in the produce section, contains kale, Brussels sprouts, broccoli, and red and green cabbage. I can’t say enough about this fabulous bag of greens! It is such a convenient way to add various fibers to the diet to improve gut health through prebiotics. This mix can be enjoyed raw, but my favorite way to enjoy it is cooked with some garlic and olive oil.
Wild organic blueberries (frozen)
Blueberries are known for their high antioxidant and polyphenol properties. A specific polyphenol called anthocyanin is found in blueberries, providing a dark, rich color, and is also responsible for the ability to act as a prebiotic in the gut. Wild blueberries are also known for improving vascular and cognitive function as another side benefit (Wood et al., 2023). It’s nice to keep these on hand in the freezer. They can be enjoyed in smoothies, thawed and eaten at room temperature, or used in recipes or on your morning oatmeal.
White miso paste
Miso paste is often used in Japanese cuisine and might be new to you. It is made from fermented soy and rice and gives food a wonderful umami flavor. How does this fit as a gut-healthy food? Due to the fermentation process, as in sourdough bread and other fermented foods, it contains live probiotic microbes that can potentially improve the gut microbiome (Dimidi et al., 2019). Be cautious when adding miso paste to soup, as traditionally done in Asian cooking. Add the miso paste “off heat” so the temperature of the soup is not too high, which might impact the live bacteria.
Organic 3-grain tempeh (not a gluten-free product)
For those unfamiliar with tempeh, it is a fermented soybean product that is an excellent source of protein, fiber, and calcium and is also great for promoting gut health. It can be used in a variety of ways as a meat alternative. You can easily swap out animal protein for tempeh in any stir-fry, roasted vegetables, or soups and stews. It can also be used on sandwiches or kebabs.
Jicama sticks
For those not familiar with jicama, it is a crunchy vegetable with a slight sweetness and crunch, similar to an apple or pear. It is packed with prebiotic fiber, which helps build a strong microbiome. It’s commonly enjoyed as a raw snack with a dip or can be added to salads, stir-fries, or even soups.
How to incorporate these gut-boosting foods into your diet
Suggestions for creating balanced, gut-friendly meals:
Breakfast: oatmeal, chia seeds, and wild blueberries
Lunch: pasta bowl with lentil pasta, cruciferous crunch, and miso paste or a sourdough sandwich with mashed chickpeas and greens
Dinner: grain bowl with tricolor quinoa, tempeh, and broccoli
Snacks: baked jicama sticks with hummus
Conclusion
Gut health is key to achieving overall health and reducing the risk of chronic health issues like heart disease or diabetes. Adding various foods that are rich sources of prebiotic fiber and polyphenols or fermented foods with live bacteria can be great ways to begin working on building up your gut bacteria.
Consider adding a field trip to a local Trader Joe’s store soon to look at some of my suggested products and explore the many others available. Try thinking about shopping with your gut health in mind to motivate you to make healthier choices. As you add more of these foods into your diet, you might notice a change in how you feel overall.
References
de Vos, W. M., Tilg, H., Van Hul, M., & Cani, P. D. (2022). Gut microbiome and health: Mechanistic insights. Gut, 71(5), 1020–1032. https://doi.org/10.1136/gutjnl-2021-326789
Dimidi, E., Cox, S. R., Rossi, M., & Whelan, K. (2019). Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease. Nutrients, 11(8), 1806. https://doi.org/10.3390/nu11081806
Wood, E., Hein, S., Mesnage, R., Fernandes, F., Abhayaratne, N., Xu, Y., Zhang, Z., Bell, L., Williams, C., & Rodriguez-Mateos, A. (2023). Wild blueberry (poly)phenols can improve vascular function and cognitive performance in healthy older individuals: A double-blind randomized controlled trial. The American Journal of Clinical Nutrition, 117(6), 1306–1319. https://doi.org/10.1016/j.ajcnut.2023.03.017
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