Food For Your Gut

We’re in the thick of winter here in Canada, where there’s no locally grown produce in sight. I need to be honest – I miss fresh fruits and veggies. Shopping at the grocery store isn’t the same as heading to the farmers’ market to pick up fresh produce grown in a neighbouring town. If you live in a snowy climate, then you get where I’m coming from. My body craves these nutrients, but they’re more difficult to come by; that’s why I like to supplement with a greens or superfoods powder over the winter. They’re nutritionally dense and support many bodily functions including digestion, immunity and hormones. Plus, they always make my hair and nails healthier and I sleep better too.

Lately, I’ve been using Genuine Health’s Fermented Organic Gut Superfoods+. I like it because it’s made with 21 plant-based foods, supplying my body with those extra nutrients I’ve missed. It’s also made with prebiotics, which work together with probiotics to support overall health.

A healthy and balanced microbiome – the trillions of microbes that live in or on our bodies – supports mood, weight, digestion, energy and immunity. Microbes are microscopic organisms that include viruses, bacteria and fungi that inhabit various parts of the body. The majority of microbes are found in the gut, but are also in the mouth, lungs, mucus membranes and skin.

Microbes include both good and bad bacteria. We feel great when good bacteria inhabit our bodies. But the opposite is also true; when we are overloaded with bad bacteria, a multitude of health issues can arise. When our microbiome is out of balance, we can experience weight gain, fatigue, brittle nails, inflammation, allergies, depression, anxiety, memory loss – just to mention a few.

Each person has a microbiome that is unique to them. The good news is that we can revitalize an imbalanced microbiome by following a gut-friendly protocol. A variety of fibre-rich vegetables and fruits can feed the good bacteria, crowding out the bad guys, thanks to polyphenols. Polyphenols are micronutrients obtained through plant-based foods, which not only feed our gut microbes, but also protects against free radicals.

Prebiotics also support a healthy gut microbiome because they help feed probiotics. Prebiotics are a type of non-digestible fibre that provides fuel for the beneficial bacteria in the gut.

Factors that cause an unhealthy microbiome

  1. Processed food
  2. Drugs (i.e. antibiotics, NSAIDS)
  3. Poor sleep
  4. Stress
  5. Lack of exposure to microbes

4 steps a healthy microbiome

  1. Sleep
  2. Incorporate Genuine Health Fermented Organic Gut Superfoods+
  3. Eat the rainbow
  4. Include fermented foods

Check out this Beet Dip recipe that I created using Genuine Health’s Fermented Organic Gut Superfoods+. It’s a fun way to incorporate your daily dose of superfoods. Let me know what you think! You can use it as a spread for sandwiches and crepes or as a dip for crackers and veggies. Enjoy! 

Superfood Beet Dip
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  1. 6 medium beets
  2. 1 scoop Genuine Health Fermented Organic Gut Superfoods+ unflavored & unsweetened
  3. 1/3 cup tahini
  4. 1/3 cup extra virgin olive oil
  5. 2 tablespoon fresh lemon juice
  6. 2 garlic cloves, minced
  7. 1 tablespoon za’atar
  8. sea salt, to taste
  1. In a large saucepan, fill with 2 inches of water and bring to a simmer.
  2. Scrub beets and cut into quarters. Once water begins to simmer, place beets in a steamer basket or colander and set in saucepan. Cover and steam until beets are tender, approximately 10-20 minutes. Remove from heat.
  3. Once beets cool, use paper towel to rub off the skins.
  4. Transfer beets into a food processor or high-speed blender. Add the remaining ingredients and puree until smooth. If the dip is too thick, add warm water to thin it out and blend again until well combined.
  5. Pour into a shallow bowl and garnish with your favourite toppings. Serve with veggies, crackers or bread.
Do The Daniel

For more healthy inspiration, including delicious recipes, be sure to follow me on my Instagram Account.  I’m so excited for you to join in on all of my #DoTheDaniel adventures in Ottawa!

With love & gratitude,


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Photos by Hannah Rauhanen, CNP