Seasonal inflammation-fighting foods play a crucial role in promoting overall well-being, particularly in areas like belly health, gut function, and digestion. Incorporating these foods into your diet can help reduce inflammation, support a healthier gut environment, and improve digestive processes. From vibrant fruits and vegetables rich in antioxidants to gut-friendly probiotics and fiber-packed foods, seasonal items offer a bounty of nutrients that support a balanced and thriving digestive system.
We checked in with Dr. Brynna Connor, MD, healthcare ambassador at NorthWestPharmacy.com, to learn about five seasonal foods to eat because they can help with a toned belly, gut health, and digestion. She revealed that strawberries, blueberries, spinach, beets, and salmon are the ones to incorporate into your diet this season. Read on to find out their benefits.
1. 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 Conner. "The fiber content in strawberries also helps you feel fuller for longer. Strawberries are also a great source of vitamin C and antioxidants."
2. 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.
Conner 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!
3. 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," she 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."
4. 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."
5. 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.
Connor adds 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."
