Takeout food is a staple for many busy people. Convenient, delicious, and, most of the time, it satisfies cravings immediately. However, most takeout foods are high in fats and sodium and have many processed ingredients, which can compromise gut health. Did you know that 70% to 80% of your immune system lives in your gut? That means a healthy gut is important for all-around wellness. (1)
Luckily, you don’t have to totally give up your favorite takeout dishes. With a few simple strategies, you can enjoy these meals without harming your gut health.
Choose Fiber-Rich Options
When ordering takeout, consider dishes containing high-fiber ingredients such as veggies, legumes, whole grains, or beans. Fiber is a powerhouse nutrient for gut health; it feeds beneficial gut bacteria.
Most adults fall short of the recommended daily intake of 25–35 grams of fiber, with average consumption hovering around 15 grams per day, according to the American Heart Association. So, adding fiber to your takeout order can help bridge the gap and support a thriving microbiome. (2)
For instance, opt for a whole grain wrap instead of a white tortilla or eat brown rice over white rice. Mediterranean or Middle Eastern cuisines generally include fiber-packed ingredients such as chickpeas, lentils, and leafy greens, making them great choices for gut-friendly takeout.
Limit High-Sugar and High-Fat Dishes
Many takeout options are heavy in extra sugars and unhealthy fats, which can throw the balance of your gut bacteria off. Research in the Journal of Dental Research reports that diets high in sugar reduce microbial diversity and are associated with poor gut health. (3)
Likewise, high-fat meals may promote the growth of harmful bacteria in the digestive system. However, you don’t have to avoid sugar or fat entirely but aim for moderation. For instance, ask for sauces or dressings on the side so you can control how much you use. Choosing grilled or baked options over fried ones is another way to decrease unhealthy fats in your meal.
If you find that certain foods upset your gut or lead to gastrointestinal problems, you might want to consult respectable healthcare providers like Functional Nutrition Resources. They can help pinpoint potential dietary imbalances through functional medicine and offer solutions tailored to your specific needs.
Add Fermented Foods
Adding fermented foods to your takeout can give your gut a boost. Fermented foods like kimchi, sauerkraut, yogurt, and miso contain probiotics—live bacteria that help maintain a healthy gut microbiome. Some cuisines, like Korean and Japanese, naturally include fermented foods as part of their dishes.
You can pair kimchi with your Korean barbecue or miso soup with your sushi to integrate these healthy bacteria into your meal. If your takeout doesn’t have fermented ingredients, consider supplementing with a serving of yogurt or kombucha at home to finish the meal.
Watch this video for some ideas:
Drink Plenty of Water
Proper hydration is vital for maintaining good digestion and gut health. Water assists in dissolving nutrients, breaking down food, and moving waste through your digestive tract. But the thing is, takeout meals tend to be high in sodium, which can lead to dehydration if you don’t drink enough water with your meal.
Try to make it a habit to take at least 8–10 glasses of water each day, specifically when enjoying salty takeout foods like pizza or Chinese cuisine. Staying hydrated helps ensure your digestive system works smoothly and supports the beneficial bacteria in your gut.
Balance Takeout With Home-Cooked Meals
If takeout is a regular part of your routine, balance it out by preparing home-cooked meals that are rich in gut-healthy ingredients. For instance, aim to cook meals at home at least three to four times a week and focus on fresh produce, lean proteins, and whole grains. This practice not only promotes a healthier gut but also ensures you’re getting a variety of nutrients that takeout may lack.
Observe Portion Control
Takeout portions can be quite large, which often results in overeating—a frequent contributor to digestive issues. Taking too much food can strain your digestive system, leading to bloating, gas, or a feeling of sluggishness.
Think about dividing your meal into two servings and saving one for later. You may also share your meal with a friend or family member. Enjoying a more manageable portion can help your digestive system function smoothly without feeling overloaded.
Supplement With Prebiotic Foods
Prebiotics are non-digestible fibers that nourish probiotics in your gut, helping them thrive. Although you may not find prebiotic-rich ingredients in every takeout menu, you can easily supplement your meal at home. Foods like bananas, garlic, onions, and asparagus are excellent sources of prebiotics.
For instance, you can pair your takeout with a prebiotic-rich side dish you’ve prepared at home, like roasted asparagus or a salad topped with sliced bananas. This minor addition can boost your meal’s gut health benefits.
Watch this video for some ideas of prebiotic foods:
Beware of Stress While Eating
Stress can have a detrimental impact on gut health by interfering with the gut-brain connection and disrupting the digestive process. When indulging in takeout, it’s important to foster a peaceful and relaxed atmosphere to aid digestion. Take a seat at the table, chew your food well, and steer clear of distractions such as scrolling through your phone or watching TV during meals.
Practicing mindful eating enhances digestion and helps you listen to your body’s signals of hunger and fullness; this can help prevent overeating and discomfort.
Key Takeaway
Maintaining good gut health while enjoying takeout doesn’t have to be complicated. By making informed choices, incorporating gut-friendly ingredients, and balancing your diet with healthy habits, you can support your digestive system without giving up your favorite meals. Small adjustments like drinking water, choosing fiber-rich dishes, and practicing portion control also make a big difference over time.
References:
- “The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies”, Source: https://pmc.ncbi.nlm.nih.gov/articles/PMC8001875/
- “Increasing Fiber Intake”, Source: https://www.ucsfhealth.org/education/increasing-fiber-intake
- “Does high sugar intake really alter the oral microbiota?: A systematic review”, Source: https://onlinelibrary.wiley.com/doi/full/10.1002/cre2.640
