Your digestive or gut system is at the core of your overall well-being. The goal of your gut system is to absorb the nutrients, vitamins, proteins, and other substances found in the meals and beverages you consume to function properly and stay healthy. Sometimes your gut is also ‌called your second brain as it affects your mood and health.

Your gut contains trillions of microorganisms called microbiomes (or microbiota). Microbiomes play a vital role in our health by providing numerous beneficial and health-promoting functions. 

Due to the significant role microorganisms play in our health, it is essential to maintain a good number of prebiotics( a form of dietary fiber). Prebiotics can easily be found in plant-based foods like fruits, vegetables, nuts, and grains that include dietary fibers and other beneficial components. 

To make it easier for you here we have compiled a list of superfoods to improve your gut health. These superfoods will provide you the highest nutritional value for the least amount of calories. They are also plant-based and rich in vitamins, minerals and antioxidants.  

#1. Fennel

Fennel is a plant that is widely used to add flavor to foods. It has a lot of fiber which helps to reduce constipation and promotes bowel contractions. Fennel also contains an antispasmodic substance, which relaxes the muscles in your gastrointestinal tract. This is highly beneficial for people who have constipation.

#2. Chia Seeds

Chia seeds are high in fiber which is necessary for a healthy digestive system. Chia seeds are prebiotic. They aid in the production of healthy bacteria in your stomach which keeps your digestive system running smoothly. Chia seeds develop into a sticky gel-like material when soaked in water which helps to cleanse your digestive tract. This is an excellent technique to clear your intestines of toxins and waste.

#3. Kombucha

Kombucha is a type of fermented drink. This product contains a lot of probiotics which help with digestion and promote intestinal cell health, immunological function and digestion. It has also been believed that it helps in healing stomach ulcers.

#4. Papaya

Papaya is a delightful tropical fruit that is high in papain enzyme which helps with indigestion. The main function of papaya is to help in the digestion of protein. Papaya also contains a rich amount of fiber and water which helps to avoid irritable bowel syndrome, constipation and bloating.

#5. Beets

Beets have a high fiber content. 136 grams of beets offer up to 3.4 grams of fiber. Fiber skips digestion and goes straight to the colon where it feeds good bacteria and bulks up wastes. Furthermore, fiber consumption has been associated with a lower risk of chronic diseases such as colon cancer, heart disease, and type 2 diabetes. You may roast it, put it into a salad or make it into a smoothie to include this superfood into your diet.

#6. Flaxseeds

Flaxseeds promote the production of mucus which helps to maintain the integrity of the intestinal barrier. Also, it contains both soluble and insoluble fiber. The insoluble form promotes regular bowel movements and prevents constipation by bulking up stools.

#7. Ginger

Ginger is an ancient Chinese medicine that reduces inflammation and promotes digestion. It is known to increase saliva, bile, and gastric enzymes that help in transferring food from the stomach to the small intestine more quickly. 

#8. Whole Grains

Fiber can't be broken down by your body on its own. Gut bacteria begin the fermentation process when it reaches your large intestine. Whole grains such as barley, brown rice, buckwheat, bulgur, millet, oatmeal, and popcorn produce acids that feed intestinal cells while protecting your gut from dangerous germs.

#9. Bananas

Bananas are a great option for diarrhea therapy. Bananas replenish electrolytes such as potassium lost during diarrhea, which makes you feel weak. Bananas contain prebiotic-resistant starch, a form of fiber found in unripe bananas. According to a study published in the Nutrition Bulletin in 2019, prebiotics feed the good bacteria in your large intestine which supports intestinal health and promotes regularity. 

#10. Fermented foods

Fermentation is a method by which food is preserved by bacteria and yeast. Fermented food can be very helpful and healthy for you. When you consume fermented food such as yogurt, vinegar and kimchi, you get the live bacteria in them that provide you with a great number of microbes.

Conclusion

Our gut health is crucial to overall health. It is advisable to look after your health to avoid future difficulties. Replacing harmful foods with gut-friendly foods is one of the most effective strategies to do so. You can now find and incorporate the above-mentioned gut-friendly foods easily into your routine as they all are super affordable and easily available in stores and supermarkets.