Food For Gut Healing - She Runs Eats Performs

Episode 31

Published on:

5th Nov 2020

FOOD FOR ... Gut Healing

FOOD FOR... Gut Healing

As runners we want our digestive system to be in optimal health to help prevent digestive distress, which is known to affect many runners and could lead to compromised running performance. In this episode of our FOOD FOR…SPOTLIGHT SERIES, we highlight 4 foods (salmon, turmeric, kefir, banana) known to help reduce digestive inflammation, heal the gut lining and rebalance the gut microflora, so you can keep on running and achieving YOUR peak performance.  

Show Notes


Outlining the four foods to be highlighted: Salmon, Turmeric, Kefir, and Banana then moving on to discuss the key nutrient in Salmon known to support gut healing: Omega 3 Fatty Acids


Moving on to discuss the key gut-healing nutrient of Turmeric: Curcumin


Now considering the influence of Kefir on gastrointestinal health and healing: thinking about its influence on the gut microbiota.


Thinking about bananas and how they may support to gut healing: discussing their soluble fibre and insoluble fibre content as well as their content of the amino acid cysteine, which is important for glutathione production.  


Discussing meal ideas and recipes utilizing the four foods known to support gut healing. Initially thinking about salmon and turmeric. Some great ideas to inspire you in the kitchen and all of them quick and easy to prepare. 


Now moving on to meal and recipe ideas for kefir and banana. Some more great ideas to inspire you in the kitchen. 


Compiling a one-day meal plan for you to help you introduce salmon, turmeric, kefir and banana into your diet to support gut health and healing for your running.


Key Takeaways: nutrients of each food and how they could support your running:

  • Salmon’s key nutrient is omega 3, which is anti-inflammatory so could help reduce the risk of injury and illness from running
  • Turmeric’s key nutrient is Curcumin, which is also anti-inflammatory and a potent antioxidant so may support the neutralisation of free-radicals produced from the metabolic processes of running
  • Kefir’s benefits to health are the beneficial bacteria it contains, which will help support a runner’s immune system, in the digestive tract but also systemically.  
  • Bananas key nutrients are the fibres, cysteine and quick release CHO they contain. So, they are excellent at fuelling our running as well as supporting the digestive tract.

Related Episodes:

Episode 3: Avoiding Digestive Issues as a Runner

Episode 14: Endurance Running and the Immune System


The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at

Happy Running!

Aileen and Karen 



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About the Podcast

She Runs Eats Performs
for mid-life female runners of all abilities
Are you confused about the science around nutrition for runners? Listen in to learn about the WHY, HOW, WHAT, and WHEN of eating to fuel your running performance.

We are here to help you translate sports nutritional science, into easy to apply tips and plans, helping you enjoy peak running performance. We focus on the FEMALE FACTORS every mid-life woman needs to know to be a healthy runner.

About your host

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Aileen Smith

Nutritionists, Educators, Podcasters, Runners and Friends

We have a love of running and a passion for nutrition, delicious food and healthy living. She Runs Eats Performs for female runners of all abilities who are looking for simple ways to improve their running performance and their health with nutrition and lifestyle.
We enjoy sharing our nutritional expertise, reviewing the latest sports science and most of all helping you to take easy action so you can enjoy your running life to the full.
We are here to help you achieve great health and good shape whilst staying injury-free with easy-to-understand sports nutritional concepts and easy-to-implement tips and plans.

Aileen and Karen are BANT and CNHC Registered Nutritional Therapists.