12 Incredible Superfoods Your Gut Will Thank You For

If your gut is healthy, you’re pretty healthy, and your digestion and immunity are good. Research indicates that around 70% of our immune system resides in the gut—thus why it’s so important to prioritize gut health for long-term vitality.

A 2021 study published in Nature Microbiology suggests that diverse gut microbiota—your digestive system community of bacteria and microorganisms—may ease digestion, reduce inflammation, and lower the risk of chronic diseases such as diabetes and heart disease.

An imbalance in gut bacteria can cause discomfort, a drop in energy levels, and many other health complications. The good news? Include the right superfoods to add nutrients to nourish your microbiome and keep your gut working at its best. Here are 12 superfood suggestions to help the gut and how to include them in your diet.

Greek Yogurt

Greek Yogurt is full of probiotics and is a major source for your gut. To get a quick and versatile source of nutrients, eat Greek Yogurt on its own, blend it in smoothies, or top it with fruits and nuts. Select unsweetened, plain products and skip added sugars.

Kefir

If you are lactose intolerant, kefir is a must. This bottle of fermented milk drink contains many strains of bacteria and yeasts, all designed to help balance your gut.

Add kefir to smoothies, use it as the base for a salad dressing, or even drink it straight for a refreshing gut health boost. Research shows that kefir’s effects improve lactose digestion over time.

Sauerkraut

Sauerkraut is a fermented food that is bursting with probiotics and dietary fiber to support your gut health. It helps digestion, fights inflammation, and is a potent source of vitamins C and K.

Top sandwiches, salads, or Buddha bowls with sauerkraut. If possible, select an unpasteurized sauerkraut — this will ensure your probiotics are not eliminated.

Kimchi

Probiotics, vitamins, and fiber are packed in spicy Korean favorite kimchi. It’s mostly made from fermented vegetables (napa cabbage and radishes), promotes good gut health, and livens up a meal.

Kimchi can be eaten as a side dish, added to fried rice, or even on scrambled eggs. The spice in kimchi also has some anti-inflammatory benefits, such as capsaicin.

Oats

Beta-glucan is a prebiotic fiber; oats are a great source of this fiber because they feed your gut’s good bacteria. They control blood sugar levels, promote heart health, and help you feel full—great for busy mornings.

A nourishing, gut-friendly breakfast you can start your day with is a warm bowl of oatmeal or prep overnight oats. Add the fiber and antioxidants with fruits such as bananas or berries.

Leafy Greens

Spinach, kale, and Swiss chard are rich in fiber, vitamins, and prebiotics that feed the good bugs that make up the gut microbiome. They also have anti-inflammatory properties to support digestion and maintain overall gut health.

We love these greens because they are versatile: Use them in salads or soups, blend them into a smoothie, or top a pizza. Mix kale with olive oil and lemon juice for a quick, tender salad base.

Berries

Berries (blueberries, raspberries, and strawberries) are filled with antioxidants and fiber, making them a superstar of gut health. In addition, they have anti-inflammatory properties in the gut and foster the growth of beneficial bacteria.

Eat a handful, whip them into a smoothie, or pop them on Yogurt or oatmeal. Anthocyanins give berries their deep purple and red colors and provide powerful anti-inflammatory effects.

Garlic

Besides adding flavor to food, garlic is also a prebiotic, useful for feeding good gut bacteria. Its antimicrobial properties help check harmful bacteria, thus creating a balanced microbiome.

Enjoy the benefits of chopping garlic into pasta sauces, stir-fries, or marinades. Garlic is richest in benefits when you crush it and let it sit for 10 minutes before cooking it.

Ginger

Ginger is a trusted remedy for nausea and helps with healthy digestion. Its anti-inflammatory properties also provide further gut support.

If you have access, include some ginger slices in your ginger tea, grate some into your stir-fried meals, or blend with the rest of your smoothie for a refreshing chill. Ginger and lemon tea with honey soothes the stomach and is excellent after a meal.

Almonds

Almonds are loaded with prebiotic fiber, healthy fats, and magnesium, all improving gut health. Gut boosters nourish beneficial bacteria and keep digestive function in check. Have a handful of almonds on hand as a snack.

Eat or chop them and sprinkle them on salads, Yogurt, or oatmeal. You can prefer to soak almonds overnight to improve digestibility.

Flaxseeds

Flaxseeds contain soluble and insoluble fiber, which helps your digestive system function. They are also a great source of omega-3 fatty acids, which help reduce intestinal inflammation.

Adding ground flaxseeds to smoothies, baked goods, or oatmeal can be easy and significantly boost your gut health. Ground seeds are easier to digest than whole seeds, so grind them before you use them.

Turmeric

Turmeric is a superfood: rich in curcumin, a potent anti-inflammatory compound, and helps with gut health. It can be used in curries, soups, and even smoothies for its therapeutic benefits.

Take turmeric with black pepper to optimize the absorption of curcumin (turmeric’s active compound), allowing it to hit your colon hard and improve your gut microbiome. And if you can’t eat turmeric root or aren’t a fan of it, try making a turmeric latte (golden milk) with almond milk and honey.

Disclaimer: This list is solely the author’s opinion based on research and publicly available information.

Read More:

• Ultimate Guide To Picking The Best Travel Credit Card
• The 5 Best Budget Airlines in the United States
• 15 Best Countrıes to Vısıt in Afrıca