7 Superfoods That’ll Boost Your Gut Health, According to Nutrition Experts
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It’s looking more and more like the old saying—”you are what you eat”—is totally true. And that’s led to a lot of focus on superfoods and gut health, and choosing nutrient-rich foods that really benefit your body.
So what should you be eating if you’re looking to maximize the health potential from every bite? You’ll want to think colorful and fiber full, says Amy Bragagnini, MS, RD, CSO, spokesperson for the Academy of Nutrition and Dietetics. “I have never been a huge fan of the term ‘superfood’—though I think many foods are super excellent for our health! It is important to fill your diet with variety, whether in one meal or various meals, and snacks spread throughout the day.”
Ready to take the plunge on gut-healthy foods that offer plenty of other benefits as well? Enjoy these nutritionist-recommended foods that are good tasting—and good for you.
Kefir and Yogurt
Victor Protasio
Yogurt and kefir are loaded with probiotics, which can help promote growth of a healthy gut flora. Plus they’re packed with calcium, protein, and a slew of vitamins and minerals, which have been linked to everything from bolstering bone health to improving cholesterol. Bragagnini suggests starting the day off with a smoothie with yogurt or kefir and fruits and veggies for a gut-healthy start to your day.
Kimchi
Fermented foods have grabbed a lot of nutrition-focused headlines for their ability to enhance your gut health. Kimchi has become a popular pick for this—and can be added to anything from soups to stir fries to salads to add a biome-enhancing punch.
Not a fan of the spice of kimchi? You can try pickles or sauerkraut instead.
Berries
Greg DuPree
Berries pack a ton of nutrients into every tiny, delicious bite—they’re full of antioxidants and gut-healthy fiber, and a perfect treat for the sweet tooths among us, too. The fiber offers your gut prebiotics, which help feed healthy bacteria in your microbiome.
Tempeh
If you’re looking for a gut-healthy swap for meat in your diet, Bragagnini recommends tempeh, which is made of fermented soybeans. “Tempeh is a nutty-flavored product that is both probiotic and fiber-filled. I cube up the tempeh and sauté it first and then combine with chopped veggies into a flavorful and gut friendly stir-fry.”
Leafy Greens
Greg DuPree; Food Stylist: Chelsea Zimmer; Prop Stylist: Carla Gonzalez Hart
Just like the berries, leafy greens are packed with nutrients in every bite and offer fiber that your gut biome craves. In general, leaning into the plant side of your diet will pay off, both for your gut health and for your “superfood” diet. “If you strive to fill your diet with mostly plant-based foods, it will not only check the category of ‘superfood’ but also be an important step to creating a flourishing microbiome,” Bragagnini says.
Quinoa and Other Whole Grains
Victor Protasio
Grains are an important part of your diet, but switching to whole grains boosts your fiber intake (again, giving your gut biome plenty to feast upon) and offers additional nutrients that refined carbs can’t provide. Bragagnini is a fan of quinoa, offering you a complete, plant-based protein and fiber, in addition to key nutrients like antioxidants, iron, and magnesium. “For a plant-based salad, start with a base of quinoa and add tomatoes, cucumbers, olive oil, and lemon juice. You could also add fermented kimchi to pack a powerful and flavorful probiotic punch!”
Tips for Creating a Gut-Friendly Superfood Diet
Ready to focus on boosting your gut microbiome? Try these tips from Bragagnini to make it easy.
Start slow
Making big changes all at once—especially if you’re adding a lot of high fiber and fermented foods—can be a lot for your digestive system to manage. Consider incorporating these foods into a meal or two to start, and add more as your body adjusts. “It takes some time to understand which foods are going to help optimize your digestive health and then learn to slowly integrate them on a daily or weekly basis,” Bragagnini says. “Consuming a well-rounded diet for gut health is a journey…not a destination.”
Mix it up
Don’t focus on a single food as a be-all, end-all for better health. Instead, focus on ensuring your diet includes a variety of foods (even beyond the ones listed above) to ensure you’re getting all the nutrients you need. “One specific food is not going to improve the overall state of your diet or health,” Bragagnini says. “Fill your diet with nutrient-dense and whole foods to optimize the health of your digestive system and supply you with a variety of antioxidants and phytochemicals.”
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