Superfoods to help with digestion

When it comes to gut health, certain superfoods are star performers.

Do you want to know the secret to optimal health? It could be as simple as taking care of your gut health.

Our digestive system can only be as healthy as the food we eat, and all fruits and vegetables go a long way to keeping it in good shape, but regularly including certain superfoods in your diet may help give you the edge.

Here are our top superfoods to support your gut

1. Turmeric

When it comes to digestive health, turmeric, and its active constituent curcumin is a winner.

A popular ingredient in Indian curries, turmeric has been used for centuries in Ayurvedic and traditional Chinese medicine as a digestive support.

Not a fan of curries? Try adding turmeric to sauces, soups and casseroles or grate into hot water as a tea.

2. Kale

If you’ve been ignoring the crinkly, dark-green, leafy vegetable at your local greengrocer, it might be time to take a closer look.

Eating kale and other bitter greens such as endives may help your digestive system to break down foods more efficiently, increasing the amount of nutrients you absorb when you eat.

How? The bitter taste stimulates the secretion of certain juices and enzymes which aid the process of digestion. Kale can be eaten raw in salads, smoothies and juices or added to soups and casseroles.

3. Almonds

Next time you’re in the mood for an afternoon snack, skip the chocolate bar and crunch on almonds instead.

A handful a day will not only keep you satisfied between meals, it may also give your inner health a boost by promoting the growth of healthy gut bacteria.

And you’ll be giving your intestines a helping hand too, because eating a 30g serve of almonds on most days will boost your intake of dietary fibre, which will help keep you regular.

4. Apple cider vinegar

Apple cider vinegar digestive ‘superpowers’ may lie in its ability to help relieve indigestion.

The best way to take apple cider vinegar is to use two or three teaspoons in a glass of water before meals. Or, if that’s not your idea of a pre-dinner drink, you can add it to a salad dressing instead.

5. Fermented foods & probiotics

Fermented foods like kimchi, sauerkraut, kefir and kombucha contain probiotics or good bacteria and have been shown to support digestive discomfort.

Adding good bacteria like acidophilus and bifidus to the microbiome of your gastrointestinal system can maintain the cells of your digestive system and even help your immunity too.

Probiotics are easy to introduce to your diet via addition of probiotic enriched yoghurts and be fed by pre-biotics like artichoke, garlic, onions and green bananas.

6. Ginger

Not only does ginger taste great, but this spice also benefits your health. In terms of digestion, it helps your gut move food through the intestine, so it does not sit and ferment, bloat and cause pain, Naturopath Sharon Hespe says. “Ginger stimulates the migrating motor complex, which is when your gut starts to move the food through your digestive system.”

Ginger tea is a great way to get more ginger into your diet. Simply cut a few slices of fresh ginger, pour boiling water over the top and you have the perfect ginger tea. To add a little extra, slice some lemon or sweeten your drink with honey.

It is really easy to incorporate ginger into your diet. It adds zesty, spicy flavour to many foods and is ideal for stir fries, soups and broths, curries and juices.

7. Bone broth

Bone broth is the process of slow cooking bones to create a type of stock over a long period of time i.e. 12-24 hours. The nutritional benefits of this are massive as bone broth supports your gut health by providing essential nutrients to repair the gut lining. It is also important for building up bacteroides, an important species of health-promoting gut bacteria, Sharon says.

“Bacteroides help your gut process carbohydrates, initiating the breakdown of fibre from fruits and vegetables.”

It is easy to incorporate meat stock into your diet and making your own bone broth is simple. Slow cook any type of meat, with the bone included, for a few hours in water.

If you are not a fan of including bones in your meals, then slow cook them in water, removing the meat from the bone for eating. The meat will be so tender it should simply fall away from the bone. Be sure to reserve the liquid as it makes delicious stock for soups and risotto recipes.

You can play around with the flavours by experimenting with different meats.

8. Flaxseed meal

Flaxseed meal is ground from the seeds and contains lignans that your gut metabolises to enterolactones. “Certain medications may lower the levels of enterolactones you need, which leads to poor immunity and poor gut health,” Sharon says.

Flaxseed meal is high in fibre and a source of antioxidants, plus it's gluten free. You can buy it in powder form in most supermarkets and health food stores.

It can easily be added to a breakfast smoothie, sprinkled on the top of your porridge or into your fave baked good recipe. When baking, simply switch up white flour for wholemeal for an even healthier, fibre rich, gut-friendly food.

If you suffer from poor gut health or can identify with any of these problems, try some of these ingredients to support your diet and make the most of the natural benefits these foods bring along with them.