Written by UConn Dietetics Master’s student Ava Krenicki
Gut health and the gut microbiome are key to our overall well-being. Research shows 
they can support digestion, immunity, metabolism, mental health, and much more!¹ Our diets play a major role in shaping our gut health, so familiarizing yourself with gut-friendly foods is important. If you want to start prioritizing the health of your gut, here are some “superfoods” you should know about:
- Pomegranates:
Pomegranates contain something called polyphenols which can feed our gut bacteria! These gut bacteria keep our gut lining healthy, boost our immunity, and can help reduce inflammation.²
- Ginger:
Ginger has many digestive benefits. It contains over 400 natural compounds, including gingerol, which can improve how fast food moves through your digestive system, it can help combat nausea, and can decrease bloating and gas.³
- Asparagus:
The soluble fiber (inulin) in asparagus can promote regular bowel movements by drawing water into our intestines and softening our stool.⁴
- Yogurt & Kefir:
Yogurt (with live and active cultures) and kefir (a fermented milk drink) are considered probiotic foods. They contain beneficial bacteria to improve digestion, immune function, and absorption of nutrients.⁵
- Sauerkraut:
Sauerkraut is another fermented food that is rich in lactic acid bacteria which can help support our immune system and can exert anti-inflammatory effects.⁶
These gut-healthy foods can fit into your diet through smoothies and salads!
References:
- https://www.ama-assn.org/delivering-care/public-health/what-doctors-wish-patients-knew-about-improving-gut-health#
- https://www.health.com/pomegranate-health-benefits-8725154
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/ginger-benefits#:~:text=Health%20Benefits%20of%20Ginger,remedy%20for%20nausea%20and%20vomiting.
- https://www.health.com/nutrition/asparagus-health-benefits#:~:text=6.,8.
- https://www.healthline.com/health/kefir-vs-yogurt#probiotics
- https://www.medicalnewstoday.com/articles/health-benefits-of-sauerkraut#gut-health
This material is funded by UDSA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.