How can mucilaginous foods support gut health?

Did you know some foods are naturally slimy? But don’t judge them too quickly. These gut-friendly foods pack a nutrient punch and are great for your gut health! Let’s explore what mucilaginous foods are and how they can benefit you!

The gut is a cornerstone of overall health, and its proper functioning relies heavily on the integrity of its lining. The gut mucous membrane is a protective barrier, facilitating nutrient digestion, absorption, and metabolism while keeping harmful pathogens and toxins at bay.¹ Inflammation or damage to this lining can lead to digestive issues, including gut permeability, IBS, IBD, and food sensitivities.²

Why your gut lining loves mucilaginous foods

Consuming mucilaginous foods is one natural way to support the gut’s mucous membrane and reduce inflammation. These foods are rich in mucilage, a type of soluble fibre, and other plant compounds that produce a gel-like consistency when combined with water.³ This gel can mimic the mucous layer of the digestive tract and act as a barrier. It can coat and protect the gut lining, acting as a soothing balm for inflammation and irritation from stomach acid or toxins in the gut. It promotes healing, giving your body a chance to repair any damage caused, e.g. ulcers.⁴⁵ The mucilage attracts and holds water, keeping the digestive tract hydrated and lubricated, easing bowel movements.⁶ The soluble fibre also acts as a prebiotic, feeding the beneficial bacteria and supporting their growth, further promoting overall digestive health.⁷

As a normal part of your mucus barrier turnover, some bacteria in your gut microbiome e.g. Akkermansia muciniphila, feed on mucus by producing specific enzymes that break it down. An overabundance of these can contribute to tissue inflammation by weakening the barrier, as seen in individuals with IBD.⁸ Interestingly, some bacterial products, including anti-inflammatory short-chain fatty acids (SCFAs) can stimulate the production of mucus, so it is important you have good levels of these.⁹ You can measure your SCFAs with our specialised Microbiome Test.

Top mucilaginous foods for gut health

Aloe vera

Drink aloe vera juice (unsweetened) or add it to smoothies. Start with small amounts to test for tolerance. For a refreshing, gut-soothing drink, combine about half to 1 TBSP of fresh aloe vera gel with coconut water, pineapple chunks, and a squeeze of lime juice. Add a few mint leaves or a small piece of ginger for a zesty twist.

Slippery elm

Consume as tea or mix the powdered bark with water to make a soothing drink. Why not swap your morning coffee for a healthy, slippery elm tea latte? Mix slippery elm powder with warm almond milk, a dash of cinnamon and nutmeg, and a few drops of stevia and vanilla extract to sweeten for a comforting gut-soothing drink.

Okra

You can either soak the chopped okra in water overnight or cook it lightly to preserve its mucilaginous properties. It can be added to stews, soups, or stir-fries. You could add okra to a spiced curry by sauteing sliced okra in a little oil until lightly browned, then add to a curry made with tomatoes, coconut milk, garlic, other veggies of your choice, and spices like turmeric, cumin, and coriander. Garnish with fresh cilantro and serve with steamed brown rice.

Chia seeds

Soak them in water for a few minutes to let them swell, then add them to smoothies, yoghurt, and oatmeal. You could also make overnight chia pudding by mixing 2 TBSP of chia seeds with 1 cup of your favourite milk (almond, oat, or coconut milk works well). Add a few drops of stevia and vanilla extract to sweeten and let it sit in the fridge overnight. Top with fresh berries, chopped nuts, a sprinkle of cinnamon or a dollop of yoghurt or kefir.

Flaxseeds

Like chia seeds, flaxseeds become mucilaginous when soaked, and both types of seeds provide omega-3 fatty acids, which also combat inflammation.¹⁰ Consume ground flaxseed soaked in water or add it to yoghurts, oatmeal, baked goods, or cereals. I personally love making “flaxseed egg” (a.k.a. aquaflaxa), which is a plant-based alternative/substitute to eggs in baked goods!¹¹ For example, use 1 TBSP of ground flaxseed and 2.5 TBSP of water as an egg substitute in pancake batter. Add mashed banana, cinnamon, and vanilla for a naturally sweet flavour. You can then serve it with a drizzle of honey, butter, yoghurt or fresh fruit.

Marshmallow or liquorice root

Root tea has been historically used as a remedy for digestive issues. You can brew root tea or take it as a powdered supplement. Our Complete Prebiotic contains liquorice root and various other fibres to help feed your gut bacteria and provide other advantages, such as producing mucilage.

Seaweed (e.g. nori, wakame, and kelp)

Seaweeds are rich in alginates, a mucilaginous fibre that soothes the gut and promotes healthy digestion.¹² Rehydrate them and add them to soups, salads, or as a side dish. You could also make a lovely stir-fry with rice noodles, soy sauce, sesame oil, garlic, and your favourite veggies (e.g., bell peppers, mushrooms, and carrots).

A few other examples include Irish moss, figs, fenugreek, plantain, cassava, and fermented soybeans (a.k.a. natto).¹³

Tips for incorporating mucilaginous foods

Start slowly: introduce these foods gradually to asses tolerance, especially if you have a sensitive gut.

Stay hydrated: mucilaginous foods require adequate water to form their beneficial gel-like texture.

Combine with anti-inflammatory foods: pair them with other gut-healing foods like bone broth, galangal broth, turmeric, and ginger for enhanced benefits.

If you found this article interesting, read our Ultimate Gut-Healthy Breakfast. To further support your gut lining, look at our Pure Fish Collagen. To read more about the benefits of collagen, click here.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8am to 8pm