9 Superfoods for a Healthy and Happy Gut

Gut health is a concept known by many but understood by only a few. Most are under the assumption that gut health is all about keeping stomach problems at bay. While the thought process is true, it isn’t the whole story. A healthy gut regulates and supports all bodily functions while keeping your systems up and running. It’s like oil to your engine. Poor gut health can lead to gas, bloating, constipation, high stress, diarrhoea & heartburn, fatigue, unstable mood & emotional state, sleep disturbances, and a high frequency of infectious illnesses – such as the common cold.

So, maintaining a healthy gut microbiome will ensure all the food is broken down correctly to provide your body with essential nutrients. Your GI tract will ward off infectious agents and promote a healthy endocrine, immune, and cardiovascular system. But how can you improve gut health and keep your stomach in good shape? You can start by following the simplest step - eat foods that are good for gut health. Eat foods that are rich in probiotics and prebiotics to ensure your gut receives all the care it needs. The intake of good bacteria will automatically speed up the flushing out of toxins and help in maintaining healthy gut flora and fauna.

So, here are 9 superfoods to consume to enrich your gut health!

What Are Superfoods?

Superfoods are foods that are not only nutritious but also rich in vitamins, minerals, and good bacteria. They are majorly plant-based - allowing you to incorporate them easily into your daily diet. Superfoods that are good for gut health can be found easily available in the market at an affordable rate. Let’s explore the top 9 best foods for gut health.

"Boosting your gut health is crucial if you want freedom from stomach issues like indigestion, bloating, etc. You must add superfoods to your diet. Foods like yoghurt, avocados, and almonds are loaded with nutrients that promote the growth of good bacteria in your gut. It keeps your stomach in a healthy condition. Eating a variety of these can improve digestion, boost your immune system, and make you feel better.” - (Vaidya) Dr. Piyush Juneja - BAMS, MBA

Whole Grains

Whole grains are packed with fibres, micronutrients, and antioxidants. The fibres are the crucial part of grains as they are beneficial for maintaining good gut health. They help maintain a healthy gut and act as a prebiotic to keep your intestinal bacteria in good health. Whole grains help soften the stool and prevent constipation. They are one of the best foods for gut health.

Almonds

Almonds are a powerhouse of micronutrients such as fibres and fatty acids that improve your digestive health. They are the perfect prebiotic that takes care of the good gut bacteria. Almonds are rich in vitamin E and other minerals which are considered to be good sources of food for the intestine. They also offer an array of other health benefits that improve your well-being.

Avocados

Avocado comprises high levels of dietary fibres, which means that it protects the lining of the colon and ensures super-smooth bowel movement. It is often consumed with toast and provides a completely refreshing taste. You can have these avocados at home for breakfast to kick-start your mornings with a healthy gut. It is considered to be one of the best foods for gut health.

Greek Yoghurt

Greek yoghurt is oftenly filled with ‘live cultures’ that are full of prebiotics. It is also an excellent source of vitamin D and calcium. If you wish to take care of your gut microbiome, then adding Greek yoghurt to your daily intake is of utmost importance. However, do not fall prey to sugary Greek yoghurts which do more damage than good to your health. Greek yoghurt gives your gut the perfect nourishment when paired with seeds, berries, and overnight-soaked oats.

Turmeric

Finding its strong footing in Ayurveda, turmeric can do wonders for your gut health. It has amazing anti-inflammatory properties that take care of your stomach and kill harmful bacterial strains. Turmeric combats inflammation and prevents microbial toxins from entering the intestinal barrier. Consuming turmeric daily via meals is the best way to take care of your gut health.

Bananas

Whether you consume them directly or mix them up with fresh milk or yoghurt, bananas are always fun and nutritious to have. It is a fibre-rich fruit that has extremely low sugar content. Bananas comprise inulin which is a substance that stimulates the growth of good bacteria in your gut. Thanks to the ‘antacid’ effect it provides, bananas help protect the stomach and intestine from digestive acids and relieve heartburn.

Green Leafy Vegetables

Green leafy vegetables are loaded with powerful prebiotic ingredients and are rich in vitamins K, C & B complex, beta carotene, folic acid, iron, iodine, potassium, magnesium, calcium, sulphur and chlorophyll. They act as an anti-inflammatory food and tackle issues in the digestive tract such as IBS. You can try including foods like spinach in pasta, or curries and also mix & match with other superfoods such as lentils.

Asparagus

Asparagus comprises a unique type of prebiotic fibre - inulin - that keeps your digestive tract healthy. It feeds healthy bacteria like bifidobacteria and lactobacilli to ensure a healthy gut flora and fauna is established. Asparagus also comprises high levels of vitamin B and inflammation-fighting antioxidants.

Pomegranates

Pomegranates are known as a superfood that reduces inflammation in the digestive tract. Several clinical studies show that they are enriched with gut-friendly fibres, ellagic acid, polyphenols, and ellagitannins which stimulate the growth of healthy gut bacteria in the stomach. Thus, putting pomegranates among the best foods for gut health.

Unhealthy Foods to Avoid for a Happy Gut

Just like there are good, healthy foods that nourish the gut, there are many food items that trigger your stomach. Thus, leading to indigestion, constipation, heartburn, and more. So, wondering what are the unhealthy foods that you must avoid? Here is a detailed list of foods to avoid for a healthy gut.

• Steer clear of processed foods that are high in preservatives, additives, and unhealthy fats. They harm your gut microbiome.
• Do not consume refined sugar as it does more harm than good to your body.
• Avoid consuming food or desserts with artificial sweeteners.
• Steer clear from alcohol to keep your gut health in good shape.

These are the top 9 superfoods that ensure your gut is healthy and happy at all times. In case you’re facing gut-related issues like indigestion, stomach pain, heartburn, and more, try the three60 De-Stress & Happy Gut sachet powder and experience the difference firsthand. The more you take care of your gut health, the better your body will feel. So, start nourishing your gut and take charge of your well-being journey!