If you want to improve things like belly health, gut function, and digestion once you turn 40, many experts recommend incorporating inflammation-fighting foods into your diet. Some of these foods include things like vibrant fruits and vegetables that are rich in antioxidants, to gut-friendly probiotics, to fiber-packed foods, and more.
Changing your diet doesn’t mean a complete overhaul, as it can be as simple as adding things like nuts or blueberries in your daily porridge, or even seasoning your food with some spices that have a whole lot of benefits. Yes, cinnamon and ginger, we’re looking at you! Check out 16 foods some of the experts we have consulted have recommended to give you a healthier gut, improved digestion and even a flatter belly…
1. Salmon
Salmon, a seasonal seafood superfood, can do wonders for your health. Thanks to its omega-3 fatty acids, salmon helps calm inflammation in your gut and keeps your gut bacteria in check, which means smoother digestion overall. Plus, the protein in salmon keeps you feeling satisfied, which can be a big help in managing your weight and keeping that waistline in check.
Dr. Brynna Connor, MD, healthcare ambassador at NorthWestPharmacy.com, says that "wild salmon season starts in April and runs through early October, making it the perfect time to incorporate this fatty fish full of omega-3 fatty acids into your diet. Omega-3 fatty acids contribute to reducing chronic inflammation because they help to reduce the production of eicosanoids and cytokines. It has many benefits for your body beyond its anti-inflammatory properties, including promoting both brain and heart health."
2. Kimchi/Sauerkraut
We spoke to health expert Sheri Kasper, RDN, LDN of Cleveland Kitchen, and first on Kasper's list is kimchi or sauerkraut. These are forms of fermented veggies; sauerkraut is a German dish made from finely cut cabbage, while kimchi originates from Korea and can consist of a range of veggies, such as cabbage and radish.
"The key is to look for krauts and kimchi in the refrigerated section that are labeled raw and unpasteurized," Kasper notes, warning that "heat kills probiotics, so a pasteurized sauerkraut will not offer the same gut health benefits as a raw product." Got it! For this same reason, you should make sure you eat these foods as a side or topping (Kasper recommends adding them to a sandwich, grain bowl, or taco) rather than cooking them into a dish to ensure you get all of their gut-healthy benefits.
3. Yogurt
Yogurt is one of the most popular, versatile probiotic-rich foods out there—it may already be part of your regular diet! However, in order to reap the most reward from the live bacteria in yogurt, you should keep an eye out for the right kinds. "Look for brands that are labeled 'contains live and active cultures' and have as little added sugar as possible," Kasper instructs.
As far as how to whip up a delicious breakfast or snack with this food, she offers some advice: "I recommend using plain yogurt and topping with fresh fruit, a little honey and some cinnamon to flavor and control added sugars." Yum!
4. Kombucha
If you haven't jumped on the kombucha bandwagon, take this as your sign to give it a shot! This fermented tea boasts so many health benefits, including increased gut health. Just as with yogurt, Kasper says choosing the right variety is essential for optimal results. "There are a lot of kombuchas on the market today, but be sure to choose a brand that contains minimal added sugar," she says. "It's also important to note that, while most kombuchas are kept cold to protect the probiotics, there is technology that allows for manufacturing of shelf-stable kombuchas that still contain live probiotics. Be sure to review kombucha labels carefully!"
Overall, the diet that's best for your body should be personalized, but if you're looking to improve your gut microbiome and set your digestive health on the right track, these foods are great places to start. However, Kasper also says you should prioritize foods you love. "You're much more likely to consume healthy foods on a regular basis if you enjoy them!" she says. "For example, if you don't like yogurt but love pickles, eat pickles!" Luckily, we love it all.
5. Mackerel
Mackerel is one of the best superfoods around and can do wonders for your digestive health thanks to the fact that it offers up healthy omega-3 fatty acids.
"Omega-3s have anti-inflammatory properties that can help reduce gut inflammation and improve overall digestion," nutritionist Mary Sabat explains. "They also support weight loss by enhancing insulin sensitivity, reducing inflammation-related weight gain, and promoting feelings of fullness." Incredible!
6. Strawberries
Packed with fiber, vitamins, and antioxidants, strawberries support digestive health by promoting regular bowel movements and aiding in the prevention of constipation. The high fiber content also helps to keep you feeling full longer, potentially aiding in weight management and promoting a flatter belly. Additionally, strawberries contain prebiotics that support the growth of beneficial gut bacteria, contributing to a healthier gut environment.
"Strawberries are a fruit naturally high in fiber, a carbohydrate that helps the digestive system absorb more nutrients, feeds good gut bacteria, and works to prevent constipation," says Connor. "The fiber content in strawberries also helps you feel fuller for longer. Strawberries are also a great source of vitamin C and antioxidants."
7. Blueberries
Blueberries are a seasonal fruit renowned for their rich flavor and numerous health benefits. These small, vibrant berries are loaded with antioxidants, vitamins, and dietary fiber, making them a powerhouse for digestive wellness.
Connor says these tiny berries "contain compounds called anthocyanins that can reduce the risk of heart disease and diabetes, in addition to helping with metabolism, weight loss, and inflammation. Nutrient-dense, a small amount goes a long way—a single cup gives you nearly 15% of your daily fiber." Noted!
8. Spinach
As a seasonal vegetable, spinach brings a wealth of advantages for achieving a flatter belly, nurturing a healthier gut, and enhancing digestion. Packed with fiber, vitamins, and essential nutrients, spinach supports digestive regularity and helps prevent bloating. Its fiber content aids in maintaining satiety, potentially assisting in weight management and promoting a trimmer waistline.
"Spinach is a great choice as a leafy green vegetable because it's packed with essential nutrients your body craves, like magnesium, B vitamins, and folate," Connor says. "Part of the 'leafy green vegetables' that you should include in your diet daily, spinach also feeds the healthy bacteria in your gut, which helps for a flatter belly and aids in digestion."
9. Beets
People often overlook beets, but they offer a range of health benefits. Their rich fiber content helps with digestion, reducing bloating and discomfort. Additionally, beets are packed with nutrients like folate and manganese, which support gut health and enhance digestive processes. The natural antioxidants in beets also help combat inflammation in the gut.
"Beets are one of the superfoods that often fly under the radar. Packed with fiber that aids in improving digestion, adding beets to your diet also helps balance the bacteria in your gut by getting more good bacteria to grow," Connor notes. "This root vegetable has plenty of anti-inflammatory benefits thanks to being a great source of betalains (the nitrogen-containing pigment that gives beets their signature color) and rich dietary nitrates."
10. Kefir
According to health expert Dr. Erik Natkin, fermented dairy products like kefir for example is a source of probiotics, which are essential for nurturing a balanced gut microbiota.
"A balanced gut flora plays a critical role in reducing systemic inflammation and boosting immune function," he explains. By incorporating kefir and yogurt into your daily diet, you can enhance the diversity of beneficial bacteria in your gut, thus fortifying your body's defense against inflammation.
11. Whole Grains
Whole grains like quinoa, barley, and oats are not only satisfying but also brimming with prebiotic fibers, as highlighted by Natkin. These fibers serve as fuel for the good bacteria in your gut, promoting their growth and diversity.
"These fibers help in decreasing gut inflammation by enhancing the growth of healthy bacteria," Natkin emphasizes. By including whole grains in your meals, you can nourish your gut microbiome while simultaneously reducing inflammation throughout your body.
12. Almonds and Flaxseeds
Almonds and flaxseeds are perfect for adding to bowls of oatmeal, yogurt, and even smoothies. They're also packed with nutrients that support gut health. Dr. Natkin points out that these nuts and seeds are rich in vitamin E, dietary fiber, and omega-3 fatty acids, all of which contribute to a healthy gut environment.
"By including almonds and flaxseeds in your diet, you can nourish your gut and reduce inflammation throughout your body," he says. Whether enjoyed as a snack or sprinkled into your breakfast, almonds and flaxseeds are versatile additions to any gut-healthy diet.
13. Beans and Lentils
Beans and lentils aren't just a delicious, versatile plant-based protein option. They're also rich in fiber, promoting gut health and regular bowel movements.
Lisa Andrews, MEd, RD, LD, highlights, "Beans and lentils also provide protein to reduce hunger." Incorporating these into your meals not only supports digestion but also aids in weight management, as suggested by recent research.
14. Cinnamon
Cinnamon, with its compound cinnamic acid, boasts anti-inflammatory properties. Board certified physician Linda Khosaba, NMD, FABNE, notess, "Studies suggest it may be beneficial for managing blood sugar levels and reducing inflammation markers," both of which can help your heart.
Moreover, cinnamon promotes gut health by fostering the growth of beneficial gut bacteria and may enhance cognitive function, particularly in individuals with Alzheimer's disease or mild cognitive impairment. Khosaba suggests incorporating cinnamon into oatmeal, yogurt, fruit, baked goods, stews, or curries.
15. Ginger
Ginger, containing gingerols and shogaols, is another powerful anti-inflammatory spice. "Ginger may help alleviate gut inflammation and reduce pain associated with conditions like arthritis," says Khosaba. Additionally, it aids digestion by stimulating the production of digestive enzymes and may improve cognitive function.
Ginger may also promote heart health by helping to lower blood pressure, reduce cholesterol levels, and decrease inflammation, all of which contribute to a healthier cardiovascular system. To reap its benefits, Khosaba recommends consuming ginger tea, adding it to stir-fries, marinades, or smoothies, or using freshly grated ginger in various dishes.
16. Turmeric
Turmeric, with its active compound curcumin, is renowned for its potent anti-inflammatory properties. According to Khosaba, "Curcumin has been shown to possess anti-inflammatory properties, making it beneficial for conditions like arthritis and inflammatory bowel disease."
Moreover, turmeric can support gut health by promoting the growth of beneficial gut bacteria. It can also lower levels of harmful LDL cholesterol and improve endothelial function, thus potentially lowering the risk of heart disease. Turmeric also exhibits neuroprotective properties that may enhance cognitive function and memory. To incorporate turmeric into your diet effectively, Khosaba suggests adding it to curries, stir-fries, scrambled eggs, or smoothies and pairing it with black pepper to enhance absorption. Yum!
