Recent years have taught us a lot about the importance of prioritising gut health. The key to a balanced microbiome is maintaining a diet rich in “antioxidants, fibre, healthy fats and beneficial bacteria”, Salena Sainz, nutritionist and founder of Naturae Nutrition tells Vogue. The gut is linked to many organs in our body – including the brain – so taking care of it properly can help to boost all manner of things, including our mood, metabolism and immune system.
Below, find five science-backed superfoods to bolster your gut and overall health.
Asparagus
The boost your microbiome needs, asparagus is a seasonal food that contains inulin – a prebiotic fibre 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,” explains Salena. Asparagus tastes great when baked and topped with olive oil, a poached egg and Parmesan cheese.
Kefir
Kefir – a grain that ferments when placed in milk or water – is brilliant for your digestion. It is 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. “Kombucha is known to be a healthier alternative to beer and has a greater contribution of vitamins, omega-3 and probiotics,” points out Dr Conchita Vidales, author of Cuida tu microbiota.
Pickles and peppers
Pickles contain natural prebiotic fibres that are great for our intestinal bacteria. According to Vidales, “olives, pickles, chilli peppers and spring onions”, have similar benefits.
Fruits and yoghurt
Natural yoghurt is high in calcium, phosphorus and magnesium, which all contribute to better bone and cardiovascular health. Fruit smoothies are also very beneficial to our overall gut health. The best summer fruits to reach for are melons, pineapples and green apples, which pair well with yoghurt too. You can also add berries and bananas for an extra boost of energy.
Raw vegetables
The perfect quick and easy snack, raw vegetables are brilliant for helping with maintaining a great gut microbiome. Vidales recommends carrots and celery in particular, which can be eaten with hummus and fresh guacamole, for example. “These vegetables are particularly rich in fibre, omega-3 and protein. Keep your veggies pre-chopped and prepared in a glass jar – with a few drops of lemon juice drizzled on top – to prevent them from oxidising, for easy snacking.
