1. Kefir
If you haven't explored the world of fermented foods yet, now's your time to start–your gut will love you for it! Fermentation is the process of bacteria and yeast breaking sugar down into carbon dioxide and ethanol, and kefir is one of the best fermented foods out there!
Nurse Practitioner Sarah Anderson explains that "[fermented] foods are filled with beneficial healthy gut bacteria that support a healthy digestive system" by bringing in beneficial bacteria and pushing out the bad bacteria. They also have anti-inflammatory properties, making them a fantastic choice for your overall health.
Kefir is fermented yogurt that has been known to support the immune system and even reduce the severity of lactose intolerance, adds health expert Samantha Cassetty, MS, RD. "One study found that eating six servings of fermented foods, [like kefir], per day led to better microbiome diversity and reduced markers of inflammation," explains Cassetty. "These factors can lower your risk of numerous conditions, including autoimmune conditions, type 2 diabetes, heart disease, and mood disorders like depression and anxiety."
2. Kimchi
According to registered dietitian Trista Best of Balance One, kimchi is another fantastic food to improve your gut health and overall digestive system.
"The process of fermentation requires many good bacteria and they are retained in the food once the process has ended," she explains. Eating fermented food such as kimchi allows you to restore the balance of good bacteria in your gut which in return helps strengthen it.
3. Leafy Greens
Leafy greens are some of the most praised veggies in the health world. And that's for a good reason! Options like spinach and kale are nutritional powerhouses, and they're particularly good for your gut and your weight loss efforts. "High in insoluble fiber, leafy greens like spinach and kale promote regular bowel movements and a healthy gut," registered dietitian Michelle Saari, says.
These greens are not only low in calories but also packed with essential vitamins A, C, and K, making them ideal for a nutrient-dense, weight-loss-friendly diet. Their high iron content is another major plus. Saari notes that it's "crucial for oxygen transport in the blood, essential for efficient metabolism and energy production." Overall, including spinach and kale in your diet can thus support both gut health and overall metabolic efficiency.
4. Almonds
Go nuts for nuts! Almonds, in particular, make one of the healthiest snacks out there. They're perfect for weight loss and gut health. With an impressive nutritional profile, almonds are undoubtedly a top choice for gut health and weight management. "With about 3.5 grams of fiber per ounce, almonds support digestive health and regular bowel movements, contributing to a healthier gut," Saari explains.
Plus, the combination of fiber and protein makes almonds a perfect food to keep you satisfied and full throughout the day. Additionally, the monounsaturated fats and omega-6 fatty acids in almonds play a role in metabolic regulation, while the magnesium content is vital for energy production—and could even help you sleep better. What's not to love?
5. Salmon
Fish, anyone? As far as protein goes, it's hard to find a better option than salmon. This tasty fish is rich in omega-3 fatty acids, particularly EPA and DHA, which Saari explains can "reduce gut inflammation, promoting overall gut health." The anti-inflammatory properties of omega-3s contribute to a balanced gut environment.
As a high-protein food, with approximately 22 grams per 3-ounce serving, salmon also plays a role in increasing metabolic rate and reducing appetite. "The omega-3s in salmon also influence genes related to metabolic processes, potentially enhancing the body's fat-burning ability," Saari tells us. And if these benefits weren't enough to convince you to cook some salmon up this week, consider the fact that it's also great for your heart—and your hair, skin, and nails. Incredible!
6. Yogurt
Yogurt isn't only a delicious, versatile breakfast food. It also offers up a wide array of health benefits, especially when it comes to your gut. Rich in probiotics like Lactobacillus and Bifidobacterium, this food stands as a cornerstone for a well-balanced gut microbiome. According to Saari, "Yogurt is essential for a balanced gut microbiome, crucial for digestive and immune health."
Saari highlights the benefits of yogurt for weight loss, noting that the combination of protein and probiotics not only supports digestive health but also contributes to a feeling of fullness, making it a valuable addition to a weight-loss-focused diet. "A typical serving, providing about 12 grams of protein, aids in satiety, reducing overall calorie intake, beneficial for weight loss," she says.
Furthermore, Saari points out that the calcium and protein content in yogurt can boost thermogenesis and fat metabolism. This means that incorporating yogurt into your diet could potentially lead to your body burning more calories, aiding weight loss.
We're adding all of these to our grocery list ASAP!