The 10 Best Superfoods for Gut Health Support, According to a Dietitian

Harness the power of nature’s best with these ten potent superfoods to help maintain a healthy digestive system.

— On Feb 23, 2023

In this article:

The gut is a dynamic ecosystem with an intricate network of microbes. Maintaining the right balance of these microbes is key to digestive wellness, which, in turn has been suggested to influence various facets of our health.

In my journey as a registered dietitian (RD), I've found that superfoods have the potential to promote digestive balance, serving as natural and nutrient-dense additions to our diets. In this guide, I'll share my findings and outline my top ten superfoods for digestive support, all packed with essential nutrients that may promote regularity, balance, and overall wellness.

A Quick Look at the Top Superfoods for Digestive Support

Prebiotics, Probiotics, and Synbiotics
Ginger
Leafy Greens
Chia Seeds
Oats
Asparagus
Flaxseeds
Jerusalem Artichokes
Turmeric
Peppermint

Top 10 Superfoods to Aid Gut Health

A healthy digestive system plays a significant role in your overall well-being. Incorporating the right superfoods into your diet can make a difference in maintaining optimal digestive health.

Superfoods are highly nutritious whole foods with phytochemicals that our bodies need to function optimally. Superfoods have numerous potential benefits, like supporting immune responses, nourishing our bodies, and helping to reduce inflammation. Superfoods are also rich in antioxidants that neutralize and ward against free radicals in the body.

Here are my top ten superfoods to integrate into your diet, all chosen for digestive wellness:

1. Prebiotics, Probiotics, and Synbiotics

The digestive system requires a healthy balance of good and bad gut bacteria for optimum bowel function. These vital microorganisms can help our bodies support healthy metabolism, and aid in immune system function. Both prebiotics and probiotics play a crucial role in our digestive balance since a lack of adequate good gut flora could potentially trigger various conditions and adverse effects.

Prebiotics

Prebiotics are natural soluble fibers that the good bacteria feed on in the large intestine, helping to ensure healthy bowel function and balanced gut flora. The good bacteria consume prebiotic fiber and produce short-chain fatty acids like butyrate. These healthy fatty acids support the intestinal lining and help prevent pathogens from thriving.

You'll find natural prebiotics in fresh vegetables like leafy greens and fruits like pineapple, kiwi, oranges, papaya, and passion fruit. Dandelions, asparagus, oats, and legumes are also rich in prebiotics. In particular, dandelion leaves have many other nutritional benefits.

Probiotics

Probiotics are good gut bacteria that ensure your digestive system remains functional. You can maximize the benefits of these microorganisms by adding probiotic foods to your diet.

Probiotic foods have live and active cultures, the same healthy gut bacteria in your stomach. These beneficial bacteria make food easier to digest and prepare the gut for digestion.

Besides yogurt, other fermented foods with probiotics include kefir from fermented milk, miso, kimchi, sauerkraut, kombucha, and tempeh. Miso is a Japanese paste from fermented soybeans, while kimchi is a type of Korean pickled cabbage.

Synbiotics

Some foods contain prebiotics and probiotics to give the beneficial microorganisms the best chance of survival in your gut. You can try meal combos like yogurt with oats and fruits or miso soup garnished with legumes or asparagus.

2. Ginger

Ginger is a powerful superfood, famous for its ability to support a healthy digestive system. It has plant compounds that may help ease discomfort while ensuring a healthy balance of good and bad gut bacteria. These compounds replenish the beneficial gut bacteria and create an environment for gut microbiota to thrive.

Ginger has an active compound called gingerol, which studies link to better gastrointestinal motility. This means the speed at which the food you consume exits the stomach to go to the next digestive stage.

Experts also believe ginger has remarkable anti-bacterial and anti-inflammatory properties that may minimize inflammation and swelling caused by illness or injury. If you struggle with indigestion, taking ginger at least 30 minutes after a meal may help you promote digestive balance.

3. Leafy Greens

Leafy greens are bursting with nutrients, including potassium, calcium, iron, beta carotene, iodine, folic acid, sulfur, magnesium, and vitamins K, C, and B complex. These amazing superfoods, like kale and spinach, are potent prebiotics, encouraging the growth of healthy gut bacteria. Such vegetables also have sugars that fuel the beneficial bacteria and nourish the lining of your digestive system.

Eating these greens regularly may successfully repopulate the good gut microbiome. Experts believe the anti-inflammatory properties may also help relieve inflammation in the digestive tract.

4. Chia Seeds

Chia seeds rank among the best superfoods for digestive support. These tiny black seeds pack a surprising nutritional punch, boasting high quantities of fiber and omega-3 short-chain fatty acids. The prebiotic fiber feeds the good gut bacteria, balancing out the harmful kind.

Studies show that chia seeds may help you support weight management and aid in digestion, among other nutritional benefits. These seeds speed up food breakdown and metabolism, increasing the rate of nutrient absorption. Experts also highlight that chia seeds may enhance the structure and strength of the intestinal muscles, optimizing their performance.

5. Oats

Oats are increasingly gaining popularity as a superfood thanks to the positive effects these whole grains can have. For instance, whole grains can help to scrub the intestine lining for better nutrient absorption while allowing food to move faster along the digestive tract.

Oats make you feel satiated for longer, so you'll eat less frequently. If you have digestive issues, these breaks may benefit your regularity. Furthermore, oats are an excellent source of a prebiotic dietary fiber known as beta-glucan. This prebiotic fiber encourages the growth of beneficial gut bacteria.

The best way to gain the full benefits of this superfood is by consuming it after an overnight soak. You can mix the oats with the milk you prefer and chill overnight to get softer oats since they have more beta-glucans.

Alternatively, you can consume oat bran from the grain's outer layer. Oat bran absorbs large amounts of water, which ensures better movement of the digested food through your gut.

This brand is also rich in beta-glucan, which promotes metabolic health.

6. Asparagus

This purple-green vegetable with gentle spears is a force to reckon with when it comes to digestive support. For instance, asparagus is a rich natural source of inulin. Inulin, a prebiotic fiber, serves as a food source for beneficial microbes in your gut, like Faecalibacterium and Eubacterium, that aid digestive balance.

7. Flaxseeds

Flaxseeds rank high among the best superfoods for gut health support. These edible seeds have both types of dietary fiber, insoluble and soluble. Studies show that flax seeds may help encourage mucus production in the gut, maintaining the integrity of the gut barrier. They may also help minimize inflammation. Since flaxseeds have a tough exterior, it’s best to soak or grind them before eating.

8. Jerusalem Artichokes

The edible roots in Jerusalem artichokes are rich in several prebiotic fibers, including galacto-oligosaccharides (GOS) and fructo-oligosaccharides (FOS). They are an excellent food source for healthy probiotics Lactobacillus and Bifidobacteria.

Although your gut microbes will appreciate a good helping of Jerusalem artichokes, it's best to avoid taking too much. Excessive amounts in your gut may cause the overproduction of gas during digestion, which can be uncomfortable or painful.

9. Turmeric

Turmeric is a fantastic superfood due to its wealthy reserves of curcumin, which helps your body balance gut microbiota while supporting the digestive tract. Studies show that curcumin has anti-inflammatory properties, serving as a natural and spicy way to potentially support a healthy digestive system.

10. Peppermint

In addition to its soothing aroma, peppermint may aid in digestion. It’s an excellent natural choice for some people since it functions as an antispasmodic, which may support regularity. It can also help some people with nausea.

Peppermint is refreshing and highly effective, yet non-addictive, affordable, and readily available.

Be Proactive in Taking Care of Your Digestive Health

Superfoods for the digestive system, such as kale, alfalfa, ginger, broccoli, turmeric, dandelion, and peppermint, contain essential vitamins and minerals your body needs to function at its best.

However, it’s often challenging to find clean, affordable, and organic superfoods, not to mention the time investment to prepare them. If you’re short on time, consider incorporating a superfood-packed greens powder into your diet.

Super Greens steps in for precisely this reason, bringing you potent superfoods in an everyday, healthy greens powder. This nutritional powerhouse is made with carefully selected organic vegetables, plus superfoods, digestive enzymes, and probiotics designed to support your overall health and digestive wellness.

References

About the author:

Lena Bakovic, RDN, CNSC

Lena Bakovic, RDN, CNSC, is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician dedicated to helping others lead healthier lives through evidence-based nutrition advice.

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