Megan Barefoot specializes in gut health, inflammation reduction, and weight release. As the founder of No Shoes Nutrition, she empowers her clients through personalized nutrition plans that focus on sustainable lifestyle changes for optimal wellness.
If you haven’t heard about your gut microbiome by now, it’s about time you did! Did you know that a thriving gut is the cornerstone of overall health? That’s right. In the past few years, science has illuminated the very important role our gut microbiome, the ecosystem of trillions of microorganisms in our digestive tract, plays in everything from digestion and immunity to mental health and weight management.
Okay, so what can you do to start? You can start by supporting this delicate balance with what you eat. Superfoods, which are nutrient-dense and rich in compounds that nurture gut bacteria, are key to maintaining a healthy microbiome.
Below, we are going to dive into eight superfoods that not only boost gut health but also enhance overall well-being.
The gut enhancing superfoods your microbes will love
1. Kimchi
Why it helps: Fermented foods like kimchi are packed with probiotics, beneficial bacteria that replenish the gut microbiome. These microorganisms aid digestion and bolster immunity.
There’s more to it, though. Kimchi contains vitamins such as A, B, and C, as well as antioxidants that support overall health and combat inflammation. Its high fiber content also promotes regular bowel movements and enhances nutrient absorption. Kimchi is a bit spicy, so if you aren’t a fan of spicy foods, keep reading below for more options!
How to incorporate: Add kimchi to rice bowls, scrambled eggs, or enjoy it as a tangy side dish with grilled meats or vegetables. You can also stir it into soups for a spicy kick or use it as a topping for tacos and burgers. For a snack, pair kimchi with crackers or cheese for a probiotic-rich treat.
2. Yogurt
Why it helps: Plain Greek yogurt or other types of plain sugar-free yogurts are powerhouses of live cultures, such as Lactobacillus and Bifidobacterium, which help improve bloating and reduce symptoms of irritable bowel syndrome (IBS). It is also a great source of protein, calcium, and vitamin D, supporting bone health and muscle function.
How to incorporate: Choose plain, unsweetened yogurt to avoid added sugars. Stay away from yogurts marketed with fruit or flavors. Top it yourself with fresh fruits, nuts, vanilla, or honey for a healthy breakfast or snack. Use it as a base for smoothies, dips, or salad dressings for a versatile addition to your meals.
3. Kefir
Why it helps: Like yogurt, kefir is a fermented dairy product rich in probiotics and essential nutrients like calcium and protein. It’s a bit different in that it’s not as liquid as milk but not as thick as yogurt. Its diverse microbial content can help increase gut flora diversity and may reduce inflammation in the digestive tract. Kefir is also easier to digest than regular milk, making it suitable for those with lactose intolerance. I still recommend that my lactose-intolerant clients use caution when testing yogurt or kefir for the first time.
How to incorporate: I love to recommend drinking kefir as a morning beverage. Blend it into smoothies or use it as a base for creamy salad dressings. You can also pour it over granola or frozen berries (which can mimic ice cream) for a quick and more nutritious snack.
4. Green bananas
Why they help: If you buy and eat your bananas a little bit green, you’ll find they are higher in fiber and resistant starch. This resistant starch in bananas promotes digestive health and provides a nourishing environment for gut-friendly bacteria. Bananas are also high in potassium, which helps maintain electrolyte balance and muscle function.
How to incorporate: If you buy your bananas green, keep in mind that they ripen quickly. As the banana ripens, all that resistant starch will turn to sugar, so just buy a few at a time. Try slicing bananas into steel-cut oatmeal, blending them into smoothies, or enjoying them as a quick snack on the go. For a healthy dessert, freeze banana slices and blend them into a creamy, naturally sweet ice cream alternative.
5. Garlic
Why it helps: Garlic acts as a prebiotic, which is fuel for beneficial gut bacteria. It also has antimicrobial properties to help fight harmful pathogens. It is rich in sulfur compounds, which means garlic can promote detoxification in the liver and reduce inflammation.
How to incorporate: Try mincing garlic and adding it to sautéed vegetables, salad dressings, or marinades. It’s more powerful when chopped or minced and used right away. Incorporate raw garlic into guacamole, hummus, or herb spreads for an extra health boost. If you struggle with the strong taste of garlic, you can roast whole cloves for a milder, sweeter flavor.
6. Chia seeds
Why they help: Chia seeds are a great source of soluble fiber, which supports regular bowel movements and feeds healthy gut bacteria. They also contain omega-3 fatty acids, which have anti-inflammatory properties and support overall gut health. Chia seeds are very trendy and easy to find, which is fabulous from a gut health perspective!
How to incorporate: If you haven’t yet, try mixing chia seeds with almond milk or coconut milk to make a pudding. Sprinkle them over yogurt or add them to your favorite smoothie recipe. You can also use chia seeds as an egg substitute in baking or stir them into oatmeal for added texture and nutrition. I never recommend eating chia seeds dry, as they absorb water and can get stuck in your throat.
7. Sauerkraut
Why it helps: Sauerkraut is my all-time favorite fermented food! Like kimchi, sauerkraut is a fermented food loaded with probiotics. Make sure you get the unpasteurized fermented cabbage from the refrigerated section of the grocery store, not the jar of sauerkraut off a shelf in the middle of the store. Sauerkraut contains enzymes that aid digestion and nutrient absorption. The fermentation process enhances the bioavailability of vitamins like C and K, contributing to overall health.
How to incorporate: A small amount is the best way to begin. Try using sauerkraut as a topping for sandwiches, burgers, or salads, or enjoy it straight from the jar. Some people like to add it to soups or stews for a tangy flavor boost, or mix it with mashed avocado for a unique twist on guacamole. My recommendation is to play around with ways to incorporate it into each meal of the day.
8. Almonds
Why they help: Almonds are rich in fiber and polyphenols, which foster the growth of beneficial gut bacteria. They also provide healthy fats, vitamin E, and magnesium, supporting heart health and energy production.
How to incorporate: Snack on a handful of almonds, use almond butter as a spread, or toss chopped almonds into salads or granola. For a quick breakfast, blend some almonds into smoothies or use almond flour for making pancakes and baked goods.
Understanding fermentation and pasteurizations
I just want to touch on the difference between fermentation, pickling, and recognizing when a food has been pasteurized. First, it’s important to distinguish between fermented foods and pickled foods, as their health benefits differ significantly. Fermented foods, such as kimchi, sauerkraut, and kefir, are made through a process where natural bacteria convert sugars into acids or alcohol, creating beneficial probiotics that support gut health. Pickled foods, on the other hand, are preserved in an acidic solution like vinegar and often lack live probiotics unless they’re also fermented.
When purchasing fermented foods, look for options that have not been pasteurized. Pasteurization involves heating the product to kill harmful bacteria, but it can also destroy the beneficial microbes that make these foods so good for your gut. Pasteurization is done so that foods like sauerkraut can sit on the shelves of the grocery store or your pantry for longer periods of time. To make sure you’re reaping the full benefits, read the labels and look for products that contain live and active cultures, or consider making your own at home.
Pulling it all together
This is a very exciting time, as fermented foods are more available now than they have been in the recent past. There is a demand for more of these foods because people are recognizing that their gut health improves when these foods are consumed daily. By incorporating these superfoods into your daily meals, you can nourish your microbiome and enjoy a cascade of health benefits. Make sure you start small by adding one or two of these foods into your routine and gradually expanding your repertoire. A healthy gut supports not only digestion but also your immune system, mood, and energy levels.
Investing in your gut health is investing in your overall well-being. With science increasingly backing the power of these superfoods, now is the perfect time to make your diet work harder for you.
Call to action
Ready to experience the benefits of more fermented foods? Consider incorporating one of these foods into your meal plan and daily routine to enhance your overall well-being. As always, consult with a healthcare professional or integrative health coach to find the right food to start with for your unique needs.
At No Shoes Nutrition, we are always here to help! We love to get gut goodies into your menu in delicious and practical ways. If you are looking to take your superfood game to the next level, lose some weight, and get those guts of yours working for you, then reach out for a free consultation today!
Read more from Megan Barefoot
Megan Barefoot, Certified Holistic Nutrition Consultant
Megan Barefoot is the founder of No Shoes Nutrition, where she combines her extensive educational background and personal experience to guide clients toward optimal health. Holding a Bachelor of Science degree and certifications as a Holistic Nutrition Consultant and Integrative Health Coach, Megan specializes in gut health, inflammation reduction, and weight release. Megan's unique approach to achieving wellness focuses on small, sustainable changes tailored to each client's lifestyle and personal needs. Her philosophy is rooted in empowering clients with the knowledge and tools necessary to take control of their health.
References:
Sonnenburg, J. L., & Sonnenburg, E. D. (2019). The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-term Health. Penguin Random House.
