The Top 10 Superfoods for Gut Health: Eat your way to a healthy gut!

The human gut hosts a dynamic ecosystem of trillions of microorganisms including bacteria, viruses, fungi, and other microbes. These microbes play an important role in regulating digestion, immune homeostasis, brain function, and overall well-being. They also play a major role in regulating the risk of various chronic diseases such as type 2 diabetes, inflammatory bowel disease, cardiovascular disease, obesity, and cancer. Diet is one of the key factors that shape the gut microbiome and the growth of healthy gut bacteria. It is now understood that certain types of foods have a predictable effect on the gut microbiome. Dietary changes can cause temporary but significant changes in the good gut bacteria within 24 hours.  Whether habitual diets can permanently alter the gut microbiome is currently not known but prolonged dietary changes are more likely to affect the healthy bacteria in the gut microbiome than short-term changes.

What is a Digestive Superfood?

Your body breaks down foods into nutrients through the process of digestion. These nutrients are used by the body for energy, growth, and repair. The digestive system is also responsible for the elimination of waste. It comprises the alimentary canal that includes the mouth, esophagus, stomach, small intestine, large intestine, and anus. It also includes accessory glands, such as the tongue, salivary glands, liver, pancreas, and gall bladder. The digestion starts soon after the ingestion of food and ends at excretion.

The gut is one of the most important organs in the body, yet it remains highly neglected. The type of food you eat determines the beneficial bacteria in the gut microbiota. For instance, a lack of fiber rich foods and water in the diet may result in constipation. Similarly, if you are lactose intolerant, then consuming milk products may trigger your symptoms. Digestive diseases range from stomach upset, peptic ulcers, and irritable bowel syndrome (IBS) to life-threatening diseases such as hepatitis, cirrhosis, and gastrointestinal cancers.

However, there are foods that are beneficial for your gut health. The digestive superfoods are usually plant-based, nutrient-dense foods that support gut health and gut microbes. These foods are rich in a variety of nutrients and antioxidants and have many health benefits.

Top 10 Superfoods for a Healthy Gut

Digestive superfoods support digestion by increasing the population of good intestinal bacteria and gut bacteria, improving muscle contractions of the gastrointestinal (GI) tract, decreasing bowel transit time, and regulating bowel movements.

Here is a comprehensive list of the 10 Best Superfoods for your gut health.

1. Yogurt

Yogurt is a popular milk product made by fermenting milk with lactic acid bacteria. These bacteria that are used to make yogurt are known as yogurt cultures. It contains good bacteria that help to reduce symptoms of IBS and improve your digestive health. It is a great source of protein and contains nutrients such as calcium, phosphorus, magnesium, potassium, and B vitamins (particularly vitamins B2 and B12). A wide variety of healthy yogurt options are available in the market and it is fairly simple to make at home.

Many yogurts are subjected to a heat treatment, also known as pasteurization, which kills the good bacteria in yogurt.  When purchasing yogurt, make sure to check the label and pick the one with active, live cultures. Yogurt may be consumed in fruit parfaits, smoothies, with cereals, or as a side dish with your main meals. Greek yogurt can be used as a low-fat substitute for sandwich spreads. Avoid variants that contain added sugars and artificial flavors.

Yogurt may not be suitable for some people, especially those who are lactose intolerant. In this case, it comes down to trial and error to evaluate if yogurt suits you. Lactose intolerance should not be confused with dairy allergy as milk can trigger serious reactions in people with a dairy allergy. Therefore, if you are allergic to dairy, it is better to avoid dairy products altogether. People with histamine intolerance should avoid all acidic or fermented foods.

2. Kefir

Kefir is a fermented beverage that is prepared by adding kefir grains to milk. These are non-cereal grains that are colonies of lactic acid bacteria and yeast. Milk kefir grains act as the starter culture and can be reused.  Kefir has a creamy and tangy taste like yogurt due to the lactic acid but has a more runny consistency. And even though yogurt is more popular as a probiotic source, kefir is a much more diverse and potent probiotic food and contains 61 microbial strains.

Moreover, kefir is highly nutritious as it is a good source of protein, calcium, phosphorus, magnesium, vitamin B2, vitamin B12, and vitamin D. It also contains bioactive compounds such as peptides and organic acids. Kefir can be purchased from local health food stores or can be prepared at home hassle-free. Kefir can be had with cereals, used to make smoothies, and used in cooking as a milk substitute. Homemade kefir may have a small amount of alcohol, unlike store-bought kefir, which is usually alcohol-free. Although fermentation reduces the lactose content in dairy products, whether kefir is suitable for lactose intolerant people depends on each individual.

3. Green Leafy Vegetables

Green leafy vegetables are an integral part of a healthy diet as they are nutrient-dense, high in fiber, and contain very few calories. These include spinach, kale, cabbage, arugula, and micro-greens. Spinach contains iron, manganese, magnesium, phosphorus, potassium, folate, and vitamins A, K, and vitamin B1. Similarly, leafy greens like kale and cabbage contain vitamins A, C, and K, vitamin B6, potassium, magnesium, calcium, manganese, and various other nutrients. They also contain various phytochemicals including lutein and carotenoids that protect against cell damage and prevent various chronic diseases.

The magnesium in these vegetables helps improve muscle contractions in the gut and helps relieve constipation thereby encouraging regular bowel movements. Green leafy vegetables are also known to impair some of the bad bacteria that cause diseases. Moreover, they contain sugars that aid digestion and nourish your gut environment. They are cheap and easily available in the market and are easy to incorporate into your diet. Green leafy vegetables can be used in stuffings and used in soups, sauces, and gravies. The only case they are not recommended is if you suffer from IBS, FODMAPs intolerance, or small intestinal bacterial overgrowth (SIBO), especially if in a raw state.

4. Sauerkraut

Sauerkraut is made by fermenting shredded cabbage and offers far more health benefits than fresh cabbage. Unlike raw cabbage, consuming cooked or fermented cabbage does not cause gas. It contains various nutrients, such as sodium, potassium, folate, copper, iron, manganese, vitamin B6, vitamin C, and vitamin K1. It contains probiotics and digestive enzymes that improve digestion and ease bowel movements. It also helps your body to get rid of anti-nutrients that hinder the absorption of nutrients in the body and improve the bioavailability of certain phytonutrients.

It increases lactic acid in the gut which inhibits pathogens in the digestive tract and helps in the assimilation of minerals in the gut. Making sauerkraut at home is easy and inexpensive. You can also find sauerkraut in gourmet grocery stores. Sauerkraut can be had as a condiment, used to spice up your sandwiches, and as a dip.  To avoid excess sodium in your diet, make sure to include one portion of sauerkraut each day. However, people with gut problems such as IBS, SIBO, and FODMAP intolerance should avoid fermented vegetables.

5. Apples

Apples are one of the most popular fruits in the world. They are a great source of vitamins; potassium, copper, and vitamin C and K. They also contain various antioxidant plant compounds such as catechin, quercetin, and chlorogenic acid. Apples support gut health as they contain pectin, a prebiotic fiber that promotes the growth of good bacteria in the gut.

A wide variety of apples are easily available in the market. They can be had as a whole or added to fruit salads and cereals. You may also snack on sliced apples and peanut butter. Since apples are high in fiber and fructose, they should be avoided by people who have IBS or SIBO.

6. Kimchi

Kimchi is a popular Korean side dish prepared with fermented and salted vegetables, such as cabbage, radish, carrot, cucumber, and other vegetables. It contains a wide range of seasonings like onions, ginger, garlic, chili peppers, and sugar. It is packed with nutrients including iron, folate, sulfur, sodium, vitamin B2, vitamin B3, vitamin B6, vitamin C, and vitamin K. It is a great source of probiotics and can help to reduce gut inflammation, treat certain types of diarrhea, and prevent constipation.

Kimchi is usually available in gourmet grocery stores and is simple to prepare at home. Kimchi can be had as a side dish, incorporated in fried rice, or mixed with sprouts. Although kimchi boasts of various health benefits, it has been associated with food poisoning outbreaks. Therefore, people with a compromised immunity must use extra caution. People with IBS or SIBO should avoid eating kimchi. Moreover, it is important to exercise portion control due to its high sodium content.

7. Kombucha

Kombucha is a lightly effervescent, fermented drink made with green or black tea. It contains antioxidants, vitamin C, and B vitamins. Consuming kombucha tea helps acidify the stomach and helps in the digestion of proteins. It is a good source of probiotics as it contains various species of lactic acid bacteria, which help improve digestion and reduce inflammation, among other health benefits.

You may have kombucha with your meal for better digestion or after a workout for an energy boost. Kombucha can be purchased from gourmet grocery stores. It is not advisable to make kombucha at home as home-brewed kombucha has been linked to adverse health effects.

8. Lemon

Lemon is a nutritive and versatile fruit. It is an excellent source of vitamin C and contains soluble plant fiber which is known for encouraging good gut health. Soluble fiber absorbs water and turns it into a gel. This helps to slow down digestion and better nutrient absorption. A lot of the digestive enzymes in the body are dormant and the acid present in lemons helps to activate them and help in the assimilation of certain minerals. Therefore, lemons should be consumed along with their pulp.

The citric acid in lemon juice is converted to an alkaline substance on consumption and is beneficial for people with acidosis, a condition in which the body fluids are too acidic.  Lemons are inexpensive and easily available in the market. It is best to drink fresh lemon juice instead of bottled, sweetened, or pasteurized versions. You may have lemon water, or add them to your herbal tea or sprinkle it on your meals. Lemons are highly acidic and should be had in moderation as too much lemon can cause problems such as tooth decay or enamel erosion, heartburn, and dehydration.

9. Edible Seaweed

Edible seaweed is a form of algae that can be eaten and is a common ingredient for culinary purposes. Some of the most common types of seaweed include kelp, nori, kombu, sea lettuce, agar, and carrageenan. Seaweeds are often more nutrient-dense than other foods and contain a wide range of nutrients including iron, copper, manganese, calcium, iodine, folate, magnesium, zinc, omega-3 fats, amino acids, vitamin A, C, E, K, and B vitamins such as vitamin B2, B3, and B12. The nutrient content of seaweed depends on the location where it is grown.

Seaweed can improve your gut health in several ways.
It contains both soluble and insoluble fibers such as fucoidans.

1. The soluble fiber improves digestion
2. While the insoluble fiber works as a prebiotic and nourishes the good bacteria.

You may use seaweed in cooking or sprinkle it on your smoothies, salads, and meals. Seaweed supplements are known to reduce the number of bad bacteria in the gut and prevent them from adhering to the gut lining, preventing ulcers. Additionally, they also have antibacterial and anti-inflammatory properties. The availability of seaweed is location-dependent, but you can find fresh or dried seaweed in gourmet grocery stores.  Seaweed should be consumed in moderation due to its high fiber content and it should be avoided by people with digestive disorders such as IBS or SIBO.

 10. Lentils

Lentils are edible seeds and belong to the legume family. They are nutritious as they contain various nutrients such as iron, zinc, magnesium, potassium, phosphorus, manganese, copper pantothenic acid, folate, and B vitamins such as vitamin B1, B3, and B6. Sprouting lentils increases their nutrient content manifolds. Lentils also contain a wide range of phytochemicals and polyphenols that are powerful compounds. They are high-fiber and promote healthy bowel movements.

Lentils support the growth of good bacteria in the gut, help weigh down your stools, and improve digestive function. They are inexpensive and easily available in the market. Lentils can be used to make a variety of sweet and savory dishes. Roasted lentils can also be had as a snack. Lentils should be avoided by people with IBS or SIBO. People on a low FODMAP diet can have lentils but it depends on the choice and amount of lentils.

What problems can superfoods help with?

There are no particular criteria for foods to be classified as a superfood but the title is typically given to nutrient-dense, natural foods that are usually low in calories. They provide exceptional health benefits and have therapeutic effects beyond what is expected from their nutritional value. They are often linked to:

• Strong immune system
• Reduced inflammation
• Heart health
• Lower cholesterol
• Cancer prevention

Superfoods contain a wide variety of nutrients including:

• Vitamins and minerals: They ensure optimum bodily functions.
• Antioxidants have anti-inflammatory properties and protect your cells from oxidative damage, lowering the risk of various diseases.
• Healthy fats: Good fats or unsaturated fats lower your bad cholesterol levels and support heart health.
• Fiber: Improves digestive health and regulates blood sugar levels and cholesterol levels.
• Flavonoids: These are plant metabolites that have anti-carcinogenic and anti-inflammatory properties.

Can superfoods fix Gut Problems?

Digestive superfoods are versatile, affordable, and abundant in essential nutrients and therapeutic compounds that are critical to the function of your digestive system. A lot of digestive superfoods are fermented foods that contain good bacteria and help improve gut health.

• They allow you to tame various digestive issues and their uncomfortable symptoms.
• They are also high in fiber that improves digestion and also work as prebiotic fibers that nourish the good bacteria in the gut.
• When bacteria digest these fibers, they produce short-chain fatty acids (SCFAs) such as butyrate and propionate, which support the health of the intestinal barrier.

Conclusion

Digestive superfoods have several benefits for the digestive system and can help restore gut health. They are packed with disease-fighting nutrients, phytochemicals, antioxidants, fibers, and good fats. However, the bottom line remains that eating a balanced diet is the most important thing for digestive and overall health. And along with healthy eating, prebiotic supplements also work miraculously on your gut health, read more about the Best Prebiotic supplements that help with leaky gut, IBS symptoms, and more. This is because the category of superfoods includes a very small number of foods. And while you must include these super healthy foods in your regular diet, having a balanced diet ensures that you get all the nutrients, digestive enzymes, and other helpful compounds present in foods. A varied diet promotes a feeling of satiety and reduces taste fatigue. Besides, anything in excess is harmful. Therefore, it is best to enjoy these superfoods in moderation as a part of a well-rounded diet.

Also Read:

• Microbiome Enhancing Diet: The gut-healthiest diet around!
• The Role of BRAT Diet in Treating Gastrointestinal Illness!
• Pre and Probiotics: How do they differ in Action?