Native Foods and Gut Health: How Traditional Diets Support a Strong Microbiome

The Power of Native Foods: A Historical Perspective on Gut Health

A traditional native diet consists of whole foods rich in fiber, lean protein, and healthy fats. Because of the simplicity and nourishment that these diets provide, historically, people had lower rates of chronic diseases like diabetes, obesity, and heart disease; westernized diets and lifestyles typically bring that on. The native diet’s cornerstones are corn, beans, and squash, with the addition of lean meats and fish.  

The indigenous peoples of America's food supply were rooted in the belief that food is more than just nourishment; it can also impact emotional, spiritual, and mental health. They had the original “functional diet”. Because these foods were consumed in their unprocessed form, they offered many health benefits.

Key Native Foods and Their Gut-Supporting Properties

Native people consumed large quantities of wild berries, corn-based fermented foods, whole grains such as wild rice, quinoa, and legumes, and root vegetables. These plant foods provide an excellent source of fiber, antioxidants, and gut-healthy properties, such as prebiotic fiber and probiotics. Additionally, these crops were easy to find and grow, making them a perfect staple for their diet.

In addition to these fiber-rich foods, other native foods like wild leeks and garlic, prairie turnips, and echinacea were consumed. These foods also provide a large number of anti-inflammatory compounds, such as polyphenols and antioxidants, which are effective at targeting inflammation. Some of these foods were used medicinally in addition to being consumed as part of their daily diet.

All these foods are important in cultivating a healthy, diversified gut microbiome.  

Functional Ingredients in Native Foods: Benefits for Your Gut

There is a range of benefits from consuming prebiotic fibers, polyphenols, and antioxidants in the foods of the native diet. First, they feed healthy gut bacteria and help to limit the growth of harmful bacteria. They enhance immune function by reducing inflammation and promoting the removal of inflammatory by-products. They also strengthen the gut barrier, which helps to limit the translocation of pathogenic bacteria to the rest of the body. All of this will eventually impact overall inflammation and reduce the risk of developing chronic diseases like type 2 diabetes and heart disease.

Integrating Native Foods for a Healthier Gut

You can incorporate these foods into your diet now. Consuming a plant-based diet focused on non-starchy vegetables, whole grains, and lean proteins is highly recommended to help limit the development of diseases. Next time you’re out at the grocery store, look for the options provided. You can find a variety of beans, grains, and produce at the grocery store. You may also find some of these foods at local farmers' markets or stands. Check out local butchers to see their selection of wild game.  

Food is medicine. Having this mindset will motivate you to fuel your body with foods to protect it and keep it nourished. If you need further assistance brainstorming ways to incorporate new foods, talk to a registered dietitian.

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