Look no further for the best superfoods for gut health! Here are 4 delicious, nutrient-rich foods to help make sure your intestinal microbiota is happy and healthy.
Keeping your gut healthy is essential for overall well-being, but it can be hard to know which foods will promote vibrant health in the microbiome. Here are 4 delicious and nutrient-rich superfoods that can help ensure that your intestinal microbiota stays happy and healthy.
Fermented Foods
Fermented foods are everywhere, and for good reason! These gut-friendly dishes contain beneficial microorganisms called probiotics which can help promote healthy digestion, reduce inflammation, and increase nutrient absorption. Some great fermented superfoods include yogurt, kefir, kimchi, and sauerkraut. Enjoy these foods daily to keep your gut happily buzzing along.
Making your own fermented foods can be incredibly easy and economical. You can make homemade kefir by culturing milk with special probiotic starter culture, which involves pouring the powder into the milk and letting it sit. This culture transforms milk sugars into lactic acid, giving kefir its signature tart flavor and unique gut-nourishing benefits. As for kimchi, you’ll need a jar full of cabbage, radish, onions and/or other vegetables to get started. To give it a zesty kick, mix in chili paste or flakes, tamari sauce and some garlic before storing it in an airtight jar on your countertop; you’ll have delicious homemade kimchi in just a few days.
Beyond the savory-sour taste, fermentation encourages the growth of beneficial bacteria known as probiotics. While research is still emerging on the power of these good-for-your gut bugs, studies have shown that their presence can help with overall digestion, immunity and even mental clarity. With a vibrant range of flavors—from garlicky to smokey to fizzy—it’s no wonder those who eat fermented foods swear that it helps keep them healthy and happy.
Leafy Greens
Leafy greens are some of the most nutrient-dense foods available and they’re essential for your gut health. Eating a variety of these every day will make sure your microbiome is well stocked in fiber, vitamins, and minerals. Spinach, kale, mustard greens, Swiss chard, cabbage, arugula and bok choy are all excellent choices! Incorporate these into soups, salads or even smoothies to help maintain a happy gut.
Leafy greens are a great source of pre-biotics which help to feed the good bacteria in the gut. A diverse microbiome is essential for proper digestion, absorption of nutrients and overall gut health. Eating leafy greens with colorful vegetables like bell peppers, carrots, and tomatoes will make sure you’re getting a variety of fiber types which helps keep your digestive system well balanced. Leafy greens also help promote regularity as well as maintain regularity which is key for gastrointestinal wellness!
It is best to buy locally grown produce as much as possible, especially if you have access to Farmers Markets. The fresher the produce, the more vitamins and minerals available in leafy greens. Adding side dishes containing leafy greens to meals is an easy way to get additional nutrient-rich foods into your diet. Salads, stir-fries and soups are all great ways to add additional leafy greens and create flavorful meals. Eating a variety of organic colored vegetables with the right types of healthy fats like olive oil can help your gut bacteria flourish while also providing essential nutrients for overall wellbeing!
High-Fiber Fruits & Vegetables
Fruits and vegetables like apples, pears, strawberries, carrots, sweet potato and broccoli are all rich in fiber – an essential nutrient for a healthy gut. Not only will these help to keep you full and energized throughout the day, but they’ll also help to maintain your gut bacteria at normal levels. Be sure to include plenty of these in your daily diet for optimal digestion!
Eating high-fiber fruits and vegetables is great for other reasons too. Fiber helps promote regularity, reduce inflammation, and prevent constipation. It can also help bring down cholesterol levels, protect against cancer, and may even help delay aging. Furthermore, when combined with adequate amounts of water, high-fiber fruits and vegetables can help create more bulk in your digestive system which can improve your digestion and absorption of nutrients. So don’t be afraid to add some color to your plate by eating lots of fiber-rich fruits and veggies on a daily basis!
Eating more fiber-rich fruits and vegetables is an excellent way to look after your gut health. Fiber helps promote the growth of good bacteria in your intestinal tract, which improves digestion and keeps you regular. It also helps protect against diseases like inflammatory bowel disease, heart disease, and type 2 diabetes. So start adding some extra color to your foods by including red peppers, spinach, raspberries, apples, pears and other fiber-filled fruits and vegetables into your diet every day!
Nuts and Seeds
Nuts and seeds are another excellent source of dietary fiber, as well as healthy fats and protein. Chia seeds are especially high in healthy omega-3 fatty acids, which promote a healthy gut environment. Almonds and walnuts contain probiotics that can help to boost the good bacteria in your gut while also providing essential vitamins and minerals. Finally, pumpkin seeds are rich in zinc and iron – two minerals that play an important role in supporting gut health.
Nuts and seeds are great for adding to smoothies or salads, as well as making your own nut butters or energy bars. Make sure to soak nuts and seeds before eating them in order to maximize their health benefits and reduce any associated heavy metal toxicity. You can do this by simply soaking them overnight in water with a tablespoon of sea salt. Not only will you reap the benefits of added nutrients, but they’ll also be easier to digest due to the breakdown of phytic acid that occurs during the soaking process.
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