Your gut health is the basis of your complete well-being. A healthy, happy microbiome contributes to good digestion and immunity… and even balanced mood… There are many institutions that contribute to gut health, but three superfoods carry exceptional benefits. We go in depth into three of the most rare and powerful foods for your gut, sharing some insights that are new to many.
1. Jerusalem Artichoke: A Prebiotic Powerhouse
Jerusalem artichoke, sometimes called sunchoke, is one of the most underrated superfoods for gut health. Despite its name, this root vegetable isn’t related to the artichoke at all—it’s actually a member of the sunflower family. What makes Jerusalem artichoke exceptional is that it is packed with inulin, a type of prebiotic fiber on which the good bacteria in your gut feeds.
Prebiotics are crucial for nurturing a healthy microbiome. Inulin goes through the digestive tract without being absorbed and acts as a food source for beneficial bacteria, such as Bifidobacteria and Lactobacillus. These bacteria assist to maintain a balanced gut,reduce inflammation, and improve digestion.
One of the underrated nutrients provided by Jerusalem artichoke is assisting in calcium absorption. A new study found that the vegetable compound inulin supports both gut health and bone health, by promoting the utilization of calcium for stronger bones. This makes it a 2-in-1 benefit that is beneficial for both gut health and skeletal health — something interesting as prebiotic foods go.
Additionally, consuming Jerusalem artichoke may contribute to better blood sugar control. Research and studies have shown that inulin is a fantastic option for those managing blood sugar issues, all while nurturing their gut.
2. Kefir: The Fermented Elixir
One of the most unique and powerful probiotic-rich foods is kefir. Kefir is a fermented dairy product resembling yogurt but contains many more probiotic strains and quickly develops beneficial bacteria in your gut.
Kefir: The active cultures in kefir offer a diverse group of probiotics. Yogurt usually has 2-3 strains of good bacteria, while kefir has up to 50 different strains, including the unique Lactobacillus kefiri, which aids in preventing the growth of unfriendly bacteria in the gut.
The most exciting aspect of kefir is the production of bioactive peptides during the fermentation process. These peptides are anti-inflammatory and antimicrobial in nature, improving the gut by killing bad bacteria and reducing inflammation within the digestive tract as well. Kefir is also a symbiotic food, meaning that it contains beneficial bacteria and yeast strains.
Kefir can usually be tolerated well by those individuals having lactose intolerance since the fermentation already breaks down most of the lactose before consumption, leading to improved digestion. For starters, kefir can alleviate symptoms of irritable bowel syndrome (IBS), a condition associated with an out-of-whack gut. Kefir is supposed to be consumed on a regular basis, with its digestive benefits generally extending to all meals for people with sensitive stomachs.
3. Kimchi: The Fermented Gut Supercharger
Containing a large quantity of probiotics and helpful plant chemicals, kimchi is considered a superfood for intestinal health as it consists of fermented vegetables (usually cabbage and radishes), a traditional Korean dish. Fermentation creates lactic acid bacteria that live in your intestines, allowing your gut to remain balanced with other beneficial bacterial strains.
The fermentation process of kimchi also generates short-chain fatty acids (SCFAs), such as butyrate – an essential compound when it comes to gut health. We also know that butyrate can act as an anti-inflammatory, preventing the gut lining from breaking down further, reducing levels of inflammation which could lead to some conditions such as leaky gut syndrome. SCFAs are also used as energy for the colon cells which help keep them healthy.
Even more impressive is its ability to ward off bad bacteria within the gut. One advantage that is not well known is that kimchi has antimicrobial properties, so it can prevent harmful bacteria such as Helicobacter pylori, which causes ulcerative disease and even stomach cancer. Eating kimchi regularly fortifies your gut to fight off these pathogens more easily whilst promoting the growth of good bacteria.
Recent research has shown positive impact of kimchi on gut-brain communication. There is a communication link between the digestive tract and brain (gut-brain axis), with probiotics in kimchi encouraging this pathway to decrease anxiety and stress, thus promoting mental health.
An example of a staggering piece of knowledge that has been passed along is the wild onion garlic used in kimchi which only enriches its antimicrobial power over everything concerning our insides. Wild garlic also provides antimicrobial compounds, which help to keep the gut lining healthy and contains inulin to feed the good bacteria of your gut.
How to Incorporate These Superfoods into Your Diet
- Jerusalem Artichoke: Roast Jerusalem artichokes with a little olive oil for crunch served as a side; also works blended in soups for extra fiber.
- Kefir: Enjoy kefir in smoothies, add to salad dressings, or sip on it alone for a probiotic punch.
- Kimchi: Eat kimchi as a side dish alongside meals, stir it into stir-fries, or as an accompaniment to tacos and rice bowls for an always welcome boost.
Conclusion
Your gut health is a powerful thing, and these three superfoods (Jerusalem artichoke, kefir and kimchi) are some of the very best you can choose to help keep your microbiome happy & healthy. Not only do they deliver different benefits, but each also carries a specific and powerful advantage, from nourishing beneficial microorganisms with prebiotics to ingesting diverse populations of probiotics and protective compounds. You may be able to improve gut bacteria, digestion and overall health by eating these foods.