June 18, 2024
Gut health on a budget: Affordable nutrition tips
Maintaining a healthy gut is essential for overall well-being, influencing everything from digestion to mental health. While gut health can seem expensive, there are plenty of affordable ways to nourish your gut without breaking the bank. Here are some practical and budget-friendly tips to help you keep your gut happy and healthy.
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1. Embrace whole foods over supplements
Buying whole foods is much more affordable (and better for you) than store-bought supplements.
- Fruits and vegetables: Seasonal and locally grown produce can be very cost-effective. Incorporate a variety of colours to ensure you get a range of nutrients.
- Legumes: Lentils and chickpeas are excellent sources of fibre and protein and are typically very affordable.
- Whole grains: Quinoa and buckwheat are gluten-free and provide essential nutrients and fibre for gut health.
Related: Nourish Your Gut: Top 10 Foods That Promote Gut Health
2. Shop Smart
To keep your grocery bills low, consider the following strategies:
- Buy in bulk: Foods such as coconut flour, oats, quinoa and nuts can be purchased in bulk at a lower cost per unit. Utilise places such as Costco for your bulk items.
- Frozen produce: Frozen fruits and vegetables are often cheaper and just as nutritious as fresh ones. Plus, they have a longer shelf life.
- Store brands over name brands: Generic or store-brand products can be just as good as name brands but at a fraction of the cost.
- Discounted stores: If you live in Auckland, check out Reduce to Clear or Why Knot Outlet Shop for heavily discounted groceries.
- Your local greengrocer: Your local fruit and vegetable stores are usually much cheaper than big supermarkets. They also tend to have great sales.
- Flea markets and local farms: Morning markets are usually a great place to find bargains on fruits and vegetables. If you’re lucky enough to live near farms or lifestyle properties (homesteads), keep your eye out for signs during your next drive. The owners may be selling eggs, vegetables, or herbs.
- Shop around: Don’t just rely on one store. Plan to visit a few places and take advantage of their specialities.
- Online shop: Take advantage of stores that offer click-and-collect; that way, you’re not tempted to buy items not on your list. Online shopping also lets you compare prices and shop around from the comfort of your home.
- Utilise online tools: We’re in the era of AI. Use it to your advantage and find tools to help you find the best prices. I like to use Grocer (for those living in New Zealand).
3. Home Cooking and Meal Prep
Cooking at home saves money and ensures you know exactly what’s going into your food. Here are some tips for cost-effective meal prep:
- Batch Cooking: Prepare large quantities of meals and freeze portions for later. This saves time and money and reduces food waste.
- Simple Recipes: Focus on recipes with fewer ingredients. Simple dishes can be both delicious and affordable.
Bridget’s Healthy Cooking Digital Cookbook ←– For all your simple, healthy recipes
4. Fermented Foods and Pickles
Fermented foods are excellent for gut health as they contain probiotics, which help balance the gut microbiome. Fortunately, they can be made inexpensively at home:
- Homemade Sauerkraut or Kimchi: These can be made with just a few ingredients (cabbage, salt, and spices) and are much cheaper than store-bought versions.
- Yoghurt Alternatives: Coconut yoghurt can be made at home with this easy recipe - Probiotic Coconut Yoghurt
- Bridget’s Pickles: Bridget uses apple cider vinegar (with the mother) in her pickle recipes, which is a great source of probiotics in itself. She also uses 100% chicory inulin, which is fructan. Like other fructans, it’s a prebiotic that feeds the good bacteria in the gut. Here are a few recipes.
Related: Top 5 Probiotic Foods
6. DIY Snacks
Pre-packaged gluten-free, sugar-free, and dairy-free snacks can be pricey. Save money by making your own. Here are a few easy and affordable recipes.
7. Stay Hydrated
Proper hydration is essential for gut health. Drink plenty of water throughout the day and consider herbal teas, which can support digestion. Making your own herbal tea blends can be an economical way to stay hydrated and support your gut.
Related: How to stay hydrated during the colder months
8. Grow Your Own
If you have the space, growing your own herbs and vegetables can be a great way to save money and ensure a fresh supply of gut-friendly foods. Herbs like mint, basil, and parsley are easy to grow and can be used to enhance the flavour of your dishes.
Maintaining gut health on a budget while sticking to a gluten-free, sugar-free, and dairy-free lifestyle is entirely achievable with a little planning and creativity. Focusing on the above-mentioned tips can help you support your gut health without overspending. Remember, the key is consistency and making sustainable choices that fit within your budget and lifestyle. Happy gut, happy life!