Gut Health Benefits of Eating the Rainbow

The biggest gut-health mistake I see people make is cut foods out.

And it’s ironic because it’s often in response to well-meaning advice.

If you’re here, you probably know the story:

you start experiencing bloating

it seems like you may have some kind of food sensitivity, someone tells you to try cutting out gluten. maybe even dairy. you try it.

the bloating keeps getting worse, someone says that maybe FODMAPs are the issue. you try it.

the bloating keeps getting worse, you hear that maybe the AIP diet can help. you try it.

the bloating keeps getting worse, you hear about lectins, you try cutting those out. you try it.

you know the drill, you keep cutting more foods out, the bloating keeps getting worse.

you end up here.

Why Elimination Begets More Bloating

Ok let me quickly break down what’s happening here:

The more you cut foods out, the less diversity there is in your diet, the more you starve the beneficial bacteria in your gut & halt short chain fatty acid production, which leads to more bloating.

That’s the quick & dirty version.

Here’s a bit more detail:

A diverse diet rich in plant foods provides the broad range of fibers that feed different types of beneficial gut bacteria. Without enough diversity, certain bacteria dominate, while others die off, leading to an imbalanced microbiome known as dysbiosis. This imbalance can result in poor digestion, increased fermentation, and gas production, all of which contribute to bloating.

Plant foods, especially fruits, vegetables, legumes, and whole grains, contain various types of fiber, such as soluble fiber, insoluble fiber, and resistant starch. Each of these types feeds specific bacteria in your gut, supporting a rich and diverse microbiome. When you eliminate these foods, you reduce the food sources for beneficial bacteria like Bifidobacteria and Lactobacilli, which play essential roles in breaking down food, producing short-chain fatty acids (SCFAs), and maintaining a healthy gut lining. SCFAs also reduce gut inflammation and support peristalsis, helping prevent constipation and bloating.

A lack of diversity in your diet can also reduce the production of SCFAs like butyrate, which help maintain gut barrier integrity and reduce inflammation. This can make your gut more sensitive to irritants, leading to bloating. Moreover, a restricted diet often leads to overgrowth of certain bacteria that are more prone to fermenting undigested carbohydrates, resulting in the production of excess gas, further contributing to bloating.

Studies have found that individuals who follow restricted or elimination diets, such as low-FODMAP or ketogenic diets, often experience a reduction in gut microbiome diversity. This loss of diversity has been linked to dysbiosis (an imbalance in gut bacteria), which can lead to poor digestion, increased inflammation, and symptoms like bloating and constipation. One study found that long-term elimination diets can reduce beneficial bacteria like Bifidobacterium and Faecalibacterium prausnitzii, both of which play a crucial role in anti-inflammatory processes and digestion. The reduction of these bacteria can lead to bloating, increased gut sensitivity, and a higher risk of conditions like IBS.

Easy Rule of Thumb for Diversity

I think one of the easiest ways to ensure that you are getting enough diversity in your diet is to aim to eat 5-6 different colors of produce every single day.

Broadly speaking, different colors plants have different gut-health benefits. Each color represents different phytonutrients, antioxidants, and fibers, all of which support digestion and the gut microbiome

Red produce, like tomatoes and red peppers, is rich in lycopene, an antioxidant that has anti-inflammatory properties. This can soothe inflammation in the gut lining, which may help reduce bloating caused by irritation or gut dysfunction. Red fruits and vegetables also tend to be high in vitamin C, which supports gut health by boosting collagen production for the intestinal lining and aiding in the absorption of iron, a mineral important for cellular metabolism.

Orange and yellow produce, such as carrots, oranges, and sweet potatoes, are high in beta-carotene and vitamin C. Beta-carotene gets converted into vitamin A, which is essential for maintaining the integrity of the gut barrier and preventing the entry of harmful pathogens. Vitamin C in these foods promotes the production of bile acids, which are crucial for fat digestion and help alleviate bloating caused by poor fat absorption.

Green vegetables, such as spinach, broccoli, and bok choy, are packed with prebiotic fiber, which supports the growth of beneficial bacteria in your gut. They also contain magnesium, which helps relax the muscles in the intestines and promotes regular bowel movements, reducing bloating caused by constipation. The chlorophyll in green vegetables can also have a detoxifying effect, binding to toxins and promoting their removal from the body.

Purple and blue produce, like blueberries, purple cabbage, and eggplants, contain anthocyanins, potent antioxidants that have been shown to improve gut health by reducing inflammation and supporting the integrity of the gut barrier. Studies have shown that anthocyanins may also influence the composition of the gut microbiome by encouraging the growth of beneficial bacteria, which can help with digestion and reduce bloating​(

White and brown produce, such as onions, garlic, and mushrooms, are rich in prebiotic fibers like inulin, which specifically nourish Bifidobacteria and Lactobacilli in the gut. These bacteria play a critical role in breaking down food efficiently, improving digestion, and preventing gas buildup, which can cause bloating. Garlic, in particular, contains sulfur compounds that can have antimicrobial effects, helping balance gut bacteria and reduce digestive discomfort.:

This Dish

tamari-roasted bok choy with gochugaru tahini sauce, watermelon radish, black pepper

The Benefits

as part of our October DeBloat by Halloween series, this dish is designed to reduce bloating, enhance elimination, and improve overall gut health. specifically:

• Bok choy is excellent for gut health and bloating due to its high water content, fiber, and range of micronutrients. It provides both soluble and insoluble fiber, which supports healthy digestion. The insoluble fiber adds bulk to stools and helps prevent constipation, a common cause of bloating. The soluble fiber in bok choy can slow digestion, promoting the growth of beneficial gut bacteria by acting as a prebiotic, feeding species like Bifidobacterium and Lactobacillus, which help regulate bowel movements and reduce bloating. Its high water content (about 95%) helps maintain hydration in your gut, keeping stools soft and easy to pass, which is essential for avoiding constipation-related bloating

• bok choy contains glucosinolates, which are compounds that support detoxification and reduce inflammation. Inflammation in the gut can disrupt digestion and cause bloating, so the anti-inflammatory properties of bok choy contribute to a healthier, less bloated gut. It’s also a good source of magnesium, which can help relax the smooth muscles of the intestines and aid peristalsis, ensuring that food moves smoothly through your digestive system

• Miso is a fermented food that contains live probiotics, particularly Lactobacillus strains, which improve gut microbiota composition. Probiotics enhance digestion by breaking down food more efficiently, reducing gas production and bloating. Garlic contains prebiotic fibers like inulin, which feed beneficial gut bacteria and help balance the microbiome. Balanced gut flora prevent overgrowth of gas-producing bacteria, further reducing bloating​

• This combination of bok choy with sesame, lime, miso, and garlic provides a powerful mix of fiber, hydration, probiotics, and prebiotics, all of which support a healthy, well-functioning digestive system and help reduce bloating

The Recipe

Ingredients:

• 10 or so head of bok choy

• 1/2 cup gochugaru tahini sauce

• a little avocado oil spray

• 2-4 tbsp tamari

Dressing Ingredients: (yields more than 1 serving):

• 1/2 cup tahini

• 3/4 cup water

• 1 tbsp gochugaru flakes (can sub regular red chili pepper flakes)

• 2 cloves garlic

• 1 lime, peeled

• 1/3 cup tamari

• 4 tbsp rice vinegar

• 2 tbsp toasted sesame oil

Instructions:

1. Pre-heat oven to 450F convection roast

2. Wash your bok choy

3. Slice them in half length-wise

4. Brush with tamari

5. spray with avocado oil, and roast until charred. should take roughly 25 minutes

6. Blend all the dressing ingredients together until super super smooth

7. To assemble:

   1. put sauce in the bottom of a platter

   2. top with boy choy

   3. optional: add black pepper, micro greens, radishes

Links

• I used this tahini. It’s honestly my favorite.

For More on Gut Health & Bloating

If you want more recipes that will help you debloat, I highly recommend checking out my [free] Gut Health Cookbook, which has 5 yummy, gut-friendly, recipes. You can download it here.