Recent years have taught us a lot about the importance of prioritizing gut health. The key to a balanced microbiome is maintaining a diet rich in “antioxidants, fiber, healthy fats, and beneficial bacteria,” says Salena Sainz, a nutritionist and the founder of Naturae Nutrición, a clinic in Spain. The gut is linked to many organs in our body—including the brain—so taking care of it properly can help to boost our mood, metabolism, immune system, and more.
Below, find 5 science-backed superfoods to strengthen your gut and overall health.
Asparagus contains inulin, a prebiotic fiber that feeds the healthy bacteria in the intestine. “It also contains folic acid and has a diuretic effect, which helps with digestive function and balancing out the salt content in your body,” Sainz explains. Try the vegetable baked and topped with olive oil, a poached egg, and Parmesan cheese.
Kefir—a grain that ferments when placed in milk or water—is great for your digestion. It’s rich in live bacteria, which can increase the diversity of your microbiome and strengthen your immune system.
Other fermented foods, including kombucha, fermented cabbage, and sauerkraut, are also excellent options when it comes to feeding your gut. “Kombucha is known to be a healthier alternative to beer,” thanks to its higher content of vitamins and probiotics, notes Conchita Vidales, an aesthetic doctor, nutrigenetics specialist, and the author of Take Care of Your Microbiota.
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 with fruits like melon, pineapple, and green apple.
The perfect quick-and-easy snack, raw vegetables help maintain a healthy gut microbiome. Vidales 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. Vidales also recommends storing your veggies, pre-chopped, in a glass jar with a few drops of lemon juice drizzled on top to prevent oxidation if you’d like to take them on the go.
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