Superheroes of a Different Kind: 10 Superfoods for Your Gut Health

Superfoods, as the name suggests, offer much more than regular foods. They are rich in nutrients, dietary fibre, antioxidants, polyphenols, vitamins, minerals, and a variety of anti-inflammatory compounds that increase the number of good bacteria in the gut, thereby improving its healthy functioning and, thus, helping you build a strong immunity system. 

Superfoods are dense in flavonoids, which contain anti-inflammatory, anti-carcinogenic, and antiviral compounds that help prevent cell damage and are excellent for cardiac health. Additionally, superfoods are rich in good fats that reduce cholesterol and improve blood flow, which again supports good heart health.

Research indicates that the prevalence of self-reported gastrointestinal problems was 1% higher among adult men (18%) than women (17%). They act as both food and health boosters and, hence, are known as superfoods.

Ginger has been used for digestion-related issues for centuries. Its powerful antioxidant and anti-inflammatory effects heal a variety of stomach conditions such as nausea, bloating, flatulence, belching, gastritis, stomach ulcers, and constipation. 

Ginger is also found to help change the composition of the gut microbiome and is undoubtedly a superfood for gut health.

Research has revealed that consuming approximately 50 g of walnuts each day for eight weeks boosts probiotic bacteria in the gut and enhances gut health. Apart from probiotics, walnuts also increase the bacteria (completely favourable for the gut) that produce a substance called butyrate.

Walnuts are a precious source of antioxidants and fibre and also have anti-inflammatory and anti-cancer properties.

Cereals are grass whose seeds or grains are suitable for eating. Brown rice, buckwheat, barley, quinoa, millets, and oats are some of the nutrient-rich whole grain cereals. 

Apart from fibre, whole grain cereals are rich in bioactive compounds such as phenols, which benefit gut health.

Curd, which can be simply prepared at home, is an excellent source of probiotics. It contains several species of Lactobacillus that keep harmful bacteria in check, help in digestion, and improve gut health. 

Yoghurt, besides containing Lactobacillus, also contains two more strains of probiotic bacteria (Lactobacillus bulgaricus and Streptococcus thermophilus) that increase metabolism and improve bacterial balance.

Fructans are an important type of fibre found in onions, which improves gut health (large intestine) by stimulating the growth of useful bacteria, such as bifidobacterium. Furthermore, onions are rich in polyphenols and organosulfur compounds that affect the gut microbiome positively.

As the saying suggests, eating an apple every day keeps the doctor at bay! Apples are among the richest sources of pectin, a form of dietary fibre that aids digestion and gut function, lowers glucose and cholesterol absorption, and supports the growth of good bacteria in the digestive system.

Among foods good for gut health, green leafy vegetables are right at the top.They are rich in fibre, vitamins, iron, and various minerals, as well as a key substance known as sulfoquinovose, which serves as a valuable food source for the probiotic bacteria in the gut.

Adding spinach, amaranthus, cabbages, and drumsticks to your diet will add roughage that will fight against constipation while keeping your gut in excellent form.

Flax seeds are highly beneficial for maintaining a healthy gut and are rich in dietary fibre, omega-3 fatty acids, proteins, and antioxidants.

Flax seeds contain lignan, a type of fibre which is beneficial for digestive health. It also prevents diabetes, heart disease, and female hormone imbalances. Similarly, mucilage is another type of fibre found in flax seeds that acts as a prebiotic and increases the number of probiotic bacteria that improve digestion.

Rich in antioxidants, berries are one of the healthiest superfoods for gut health. They are abundant sources of fibre that are good for digestion, gut health, immunity systems, and weight loss. Berries are also good sources of minerals and vitamins like potassium, magnesium, vitamin C, and vitamin K. 

There are 400 different types of berries found in the world, and most of them are good for your health. However, blueberries, raspberries, blackberries, and strawberries are known to be exceptional for a healthy gut.

Last but not least, water is an often ignored superfood. Water is a powerful detoxifier that flushes out toxins and other wastes from the body. Water breaks down the food we eat and aids in smooth digestion, proper bowel movements, and a healthy metabolism. Drinking more than 4 litres of water is crucial for a healthy gut.

“Including superfoods like ginger and buttermilk in your diet can enhance digestive health and support a healthy gut. However, to achieve optimal gut health, it's important to integrate them into a well-rounded diet that includes lots of fruits, veggies, whole grains, and proteins,” says Dr Mahesh Gupta, a senior consultant of gastroenterology based in Haryana.

It is scientifically proven that lifestyle issues like obesity, diabetes, high blood pressure, and several diseases, such as inflammatory bowel disease and cancers, are linked to bad gut health. Including these superfoods to your diet can increase good bacteria, enabling you to achieve a healthier gut and a fit life.

Superfoods are low-calorie and nutrient-rich foods that provide multiple unique benefits. They enhance gut health, supply substantial protein and carbohydrates, strengthen immunity, have antioxidant and anti-ageing benefits, and are rich in vitamins and minerals.

Gut health is important because all the food we eat first goes into the gut. A healthy gut is vital for effective digestion and nutrient absorption, transforming food into vitamins and other nutrients, which helps maintain our health and prevents weight gain and various illnesses.

Superfoods for gut health provide substances like dietary fibre that maintain the consistency of the gut and allow it to perform its main functions of digestion and absorption well. Superfoods also reduce harmful bacteria in the gut and increase the number of healthy bacteria.

Organic foods good for the gut are naturally inclusive of a variety of substances useful for gut health, like fibre, omega-3 fatty acids, probiotics, vitamins, and minerals. Supplements are artificial and can never have a similar organic impact as superfoods.

Experts advise eating around 30 plants a week, in the form of seeds, whole grains, fruits, vegetables, nuts, and spices to achieve better health. So, it is recommended to include these foods to improve gut health and lead a healthy life.