Superfoods are a popularized category of foods that include mostly plant-based items but also some kinds of fish and dairy products. Superfoods provide densely packed nutrients and vitamins within a small amount of calories, and including them in diets has been known to show some really good results.
Gut health needs to be regularly maintained as it has been truthfully said, ‘You are what you eat.’ Our gut health represents the state of our digestive system. Superfoods help create a harmonious environment for the gut microbiome which benefits a person’s overall health.
So, check out this list of 6 superfoods to eat for gut health as superfoods are easier to find and incorporate in a daily healthy diet and help take a nutritious step towards improving one’s gut health.
Chia seeds
Chia seeds contain high quantities of fiber and Omega-3 fatty acids. These prebiotic fibers aid in increasing the speed of food breakdown and metabolism leading to an increase in the rate of nutrient absorption. It also feeds the beneficial gut bacteria.
Chia seeds can be eaten raw or by soaking them overnight in water. They can be included or mixed with salads, smoothies, or cereal bowls.
Oats
Oats are a rich source of beta-glucan which is dietary fiber that gets fermented in the gut upon coming in contact with bacteria. This prebiotic helps in lowering cholesterol and promotes the growth of intestinal bacteria which are positively beneficial.
Oats can be included as a healthy breakfast in the form of porridge, mixed with other beneficial nuts and fruits for a filling and nutritional addition to the diet for a better start to the day.
Leafy greens
Leafy green vegetables like kale and spinach are packed with potassium, folic acid, calcium, iron, iodine, magnesium, and vitamins K, C, and B complex. These prebiotics aid in the growth of healthy bacteria in the gut and the anti-inflammatory properties reduce inflammation in the digestive tract. The sugar quantity in them nourishes the lining of the digestive system as well.
Leafy greens can be eaten as salads or they can be added to pasta and smoothies. They can also be mixed with lentils to be made into a curry and included in one’s daily diet.
Ginger
Ginger is another superfood that is known to restore healthy gut microbiomes. Ginger aids in maintaining gastrointestinal motility, which is the movement of food in the body from mouth to out of the body. It also helps in calming inflammation in the stomach and managing nausea.
Ginger roots can be chopped, grated, or boiled and added to drinks, soups, or stir-fry dishes. Drinking boiled ginger water half an hour after eating also aids in digestion.
Flaxseeds
Flaxseeds are edible dietary fibers, consisting of both soluble and insoluble fibers. Flax seeds promote mucus production within the gut, leading to the maintenance of the gut barrier. Flax Seeds also have anti-inflammatory properties.
Flaxseeds have a tough and sharp exterior so they should be either ground finely and consumed in powder form or they can be soaked overnight before eating.
Apples
Apples have pectin, a prebiotic dietary fiber that is indigestible but when it comes into contact with gut bacteria, they convert pectin into fatty acids that in turn feed the gut microbes which leads to the strengthening of gut health.
Apples can be eaten raw, peeled, stewed, or sliced and incorporated into the daily diet to get the most benefits from it.
