The Tamesis
In recent years, it has become clear to us how important it is to prioritize gut health. Salena Sainz, a nutritionist and founder of the Naturae Nutrición clinic in Spain, says the key to keeping your microbiome balanced is to maintain a diet rich in “antioxidants, fiber, healthy fats and good bacteria.” The gut is connected to many organs in our body, including the brain, so taking care of it properly can help improve our mood, metabolism, immune system, and more.
Listed below are 5 scientifically proven superfoods to boost your gut health and overall health.
asparagus
Asparagus contains inulin, a prebiotic fiber that feeds healthy bacteria in your gut. “It also contains folate, which has diuretic properties, aids in digestive function and balances salt levels in the body,” Saenz explains. Try grilled vegetables topped with olive oil, poached eggs and Parmesan cheese.
Kefir
Kefir (a grain that ferments when placed in milk or water) is great for digestion. It’s packed with live bacteria that increase microbiome diversity and boost your immune system.
Kombucha
Other fermented foods, including kombucha, fermented cabbage, and sauerkraut, are also great choices for gut nutrition. Conchita Vidales, a cosmetic physician, nutrigenetics expert and author of “Kombucha,” notes that “kombucha is known to be a healthier alternative to beer” because of its higher vitamin and probiotic content. Take care of your microbiome.
yogurt
Classic yogurt is rich in calcium, phosphorus and magnesium, all of which support bone and cardiovascular health. Plus, it’s a good source of probiotics. Add some extra fiber and vitamins to your yogurt bowl and add fruits like melon, pineapple, and green apple.
raw vegetables
Raw vegetables are the perfect quick and easy snack to help support a healthy gut microbiome. Videles recommends carrots and celery in particular, which can be eaten with dips like hummus and fresh guacamole. When eaten together, these snacks can be a good source of fiber, minerals and protein. Videles also recommends storing pre-chopped vegetables in glass jars with a few drops of lemon juice on top to prevent oxidation if you want to take them with you.
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