6 Superfoods for Gut Health

Let's talk about Superfoods! Yes, there are in fact specific foods for your gut that are more beneficial than others. We have listed the Top 6 foods that you should be incorporating into your daily diet to maintain an optimal functioning gut and improve your overall health and immunity.

#1 Kefir

For the unfamiliar, kefir is a thick, fermented milk drink. The taste and consistency is similar to plain Greek yogurt. However, even more so than yogurt, kefir is packed with all kinds of gut-loving probiotics and nutrients, making it one of the top superfoods for your gut.

Check out our latest Homemade Blueberry Kefir Recipe here.

 

#2 Kimchi

Kimchi, the national food of South Korea, is a spicy pickled vegetable dish. Kimchi is traditionally made by combining cabbage, scallions, or radishes in a brine with garlic, ginger, chili pepper, and fish sauce, and allowing the ingredients to ferment. Kimchi has a rich history in South Korea dating back more than two thousand years. 

Kimchi is a fermented food, which makes it an excellent probiotic. The same lactobacilli bacteria found in yogurt and other fermented dairy products are also found in kimchi. Consuming the so-called ‚Äúgood bacteria‚ÄĚ in kimchi can help you maintain a healthy digestion.

Eating the probiotics found in fermented food can help reduce the negative symptoms of many gastrointestinal disorders, such as Irritable Bowel Syndrome and colon inflammation. Maintaining a healthy gut flora is important to your overall health.

 

#3 Miso

Miso is a traditional ingredient in Japanese and Chinese diets, miso paste is made from fermented soybeans and grains and contains millions of beneficial bacteria.

Miso can be used in all sorts of dishes, including soups or broths, salad dressings, vegetables, stews, glazes and marinades. It has an umami taste and depending on the fermentation time, its flavor ranges from sweet and mild to salty and rich.

Furthermore, the fermentation process involved in the production of miso promotes levels of beneficial bacteria, known as probiotics. These bacteria are thought to help a range of health issues, including digestion and gut health. To learn more about the importance of probiotics click here.

 

#4 Kombucha

Kombucha is widely known as an excellent source of probiotics. It is a sweet tea beverage fermented with yeast and bacteria. 

Kombucha contains a significant amount of live probiotic strains including Lactobacillus This probiotic strain is a genus of friendly bacteria that encourage normal digestion, soothe the digestive tract and promote easy bowel movements. 

Furthermore, this probiotic rich beverage contains powerful antioxidants, that help to defend against free radical damage.

 

#5 Tempeh

Tempeh is a traditional soya product originally from Indonesia. It's made from cooled, fermented soya beans and is a popular meat alternative among vegans.

Tempeh is rich in fiber-particular it is a prebiotic fiber that helps to feed the good bacteria in the gut, helping them to thrive and increase in population.

Furthermore, Tempeh is an excellent source of protein and antioxidants.

 

#6 Dark Leafy Greens

Even better, a recent study showed that a sugar molecule called sulfoquinovose that is found in leafy green vegetables is essential for feeding the good bacteria in your gut, allowing them to colonize and prevent bad bacteria from taking over. Fancy sugar compounds aside, leafy greens like spinach and kale are great sources of fiber, folate, vitamin C, and vitamin K. These all work together to: 

  • promote healthy digestion
  • prevent gastrointestinal problems like bloating and constipation
  • improve cognitive ability¬†
  • decrease your risk of chronic disease

When shopping for greens, the general rule of thumb is: the deeper the green, the better. For example, greens like chard, kale, spinach, collard greens and arugula have substantially larger nutrient density than say…. iceberg lettuce (mostly because we know how much ranch dressing people are putting on top of that iceberg).

 

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    Chiara Ghanem