Top 5 Superfoods That Support Gut Health
Our gut has bacteria that supports and enhances gut health based on the food we eat. The gut bacteria extracts essential nutrients from the food and synthesizes vitamins and minerals thereby aiding in the digestion of cellulose and promoting healthy gut. However, they can also be potentially harmful due to the change of their composition when the gut ecosystem undergoes abnormal changes in the light of bad dietary habits. This post summarizes top 5 superfoods that support gut health.
Also Read: Boost Gut Health With These 5 High Fiber Foods
Top 5 Superfoods That Support Gut Health
1. Kimchi
Kimchi is a traditional Korean side dish which is made from fermented vegetables such as napa cabbage and Korean raddish. Wide variety of seasoning goes into Kimchi which includes salt, Korean red chili powder, spring onions, ginger, garlic, etc. Kimchi is high in fiber, and several other vitamins thereby not only promoting a healthy gut but also helping in lowering cholestrol and boosting immunity.
2. Whole Grains
Whole grains (like whole wheat, brown rice, sweet potatoes etc.) are those cereals which contain three parts; the bran, the germ, and the endosperm. All three parts contain essential nutrients as opposed to refined grains (like white rice, potato, white flour etc.) which contain only endosperm. Whole grains take longer than refined grains to digest thereby keeping us full and satiated for longer period of time. Whole grains take more time to break down in our gut and need more work by the gut bacteria to be broken down while releasing essential acids that feed the cells in our body. Replace white rice with brown rice in your meals and you will notice a difference.
3. Yogurt
Yogurts have probiotics, which are essentially live bacteria and yeasts that are good for the digestive system and hence promote a healthy gut. Yogurts are also high in calcium, protein, and other vitamins. Include flavored greek yogurts as a mid-day snack in your day-to-day diet or include greek yogurts in smoothie drinks as a base.
Also Read: The Top 5 High Protein Vegan Smoothie Recipes
4. Leafy Greens
Leafy greens, such as spinach or kale, besides being excellent sources of fiber and nutrients (like folate, vitamin C, vitamin A and vitamin K) also contain specific type sugar that helps fuel growth of healthy gut bacteria. Read here to know more about how leafy greens help in digestion and are a superfood for gut health.
5. Lean Protein or Soy Based Protein
Lean protein like chicken, turkey, or salmon helps in muscle building and have low fatty content thereby lean protein is lower in calories while also being nutrient dense. For vegans lean protein sources include tofu, tempeh, soy chunks etc.
