🌿 Nourish Your Gut, Calm Your Body

If you’ve been feeling bloated, sluggish, or battling flare-ups of chronic discomfort, your body might be trying to tell you something. More often than not, the root cause is hidden in plain sight: inflammation—the slow-burning fire that contributes to fatigue, digestive distress, and a long list of chronic conditions.

But here’s the good news: food is one of the most powerful tools we have to turn that fire down and help your body heal.

🌱 Let’s Talk Inflammation

Inflammation is your body’s natural defense mechanism. When it’s temporary—like swelling after an injury—it’s helpful. But when it lingers due to stress, poor sleep, or processed foods, it becomes chronic, quietly affecting everything from joint pain to gut imbalances to brain fog.

That’s where an anti-inflammatory diet comes in.

🍽️ What to Consider Eating More Of

Your gut is home to trillions of microbes that directly impact your immune system and inflammation levels. By feeding them well, you’re investing in your long-term health.

Here are five gut-loving, inflammation-fighting foods to start including regularly:

1. Leafy Greens (like spinach, kale, arugula) – Packed with antioxidants and fiber to reduce inflammation and feed beneficial gut bacteria.

2. Fermented Foods (such as sauerkraut, kimchi, yogurt, kefir, kombucha) – These are rich in probiotics that rebalance your gut flora.

3. Omega-3s (from salmon, walnuts, flaxseeds, chia) – These fats actively reduce inflammatory markers in the body.

4. Colorful Veggies & Berries – Full of polyphenols and vitamin C, which help calm your immune system and fight oxidative stress.

5. Gluten-Free Whole Grains (like millet, buckwheat, and teff) – Great sources of prebiotic fiber, and gentler on sensitive digestive systems.

🛑 What to Ease Off

No one’s perfect, and we don’t believe in guilt-based eating. But reducing a few common triggers can make a world of difference:

• Ultra-processed foods with artificial additives

• Refined sugars and flours

• Industrial seed oils (like corn, soybean, and canola)

• Excess alcohol and caffeine

Instead, focus on simple swaps: try herbal teas over a third cup of coffee, roasted sweet potatoes instead of fries, or olive oil in place of vegetable oil.

💡 One Simple Step to Try This Week:

Start your morning with a hearty and gut-friendly breakfast: a warm bowl of steel-cut oats topped with chia seeds, blueberries, and a dollop of almond butter. Add a spoonful of ground flaxseed for fiber and anti-inflammatory lignans.

Top with some nuts, seeds, fresh berries, and perhaps a spoonful of homemade yogurt!

You might be asking: Are steel-cut oats gluten free?

Great question! The short answer is: yes—steel-cut oats are naturally gluten-free, but with a big caveat:

Oats themselves do not contain gluten. However, they're often processed in facilities that also handle wheat, barley, or rye, leading to cross-contamination. This is especially important for people with celiac disease or severe gluten sensitivity.

✅ To Be Truly Gluten-Free:

Look for certified gluten-free steel-cut oats on the label.

Small habits add up—and your gut will thank you.

Ready to take the next step in your gut health journey?

Check out our fermentation kits and get started making your own probiotic foods and beverages at home today!

In case you wanted to start making your own sourdough bread at home, we have devised some amazing gluten-free recipes!

Making the perfect loaf is a challenge (especially a gluten-free one!). But it is easier than you think!

If you want an easy, simple, perfect bake every time…Check out this gluten-free baking guide from Bloom Healthy!

It’s an opportunity to get the incredible benefits of gluten-free sourdough for life.

Keep an eye out for our upcoming online sourdough bread baking course!

-Andy (Editor, Bloomcooking.com)

If you wanted to comment on the content in this newsletter, or had topics or recipes you wanted to have covered in the future, feel free to email me directly at: [email protected].

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