It’s no secret that your diet plays one of the most important roles in your overall health. From your ability to lose weight to your liver health to your gut microbiome, the food you choose to put into your body each day can make or break practically every area of your wellbeing. Luckily, there are many fantastic, tasty options out there that can nourish your body with the nutrients in needs to thrive. In fact, many of them can target multiple health goals at once.
According to dietitian Catherine Gervacio, there are a lot of great foods that can improve your liver health, your gut health, and your weight loss efforts. We spoke to her to discover a few of the best options. She told us that kale, oats, and blueberries are among the healthiest choices you should be prioritizing on a regular basis. Learn about the health benefits of each of these superfoods below.
1. Kale
Maybe this leafy green gets a lot of hype, but it's all for good reason! Kale is one of the most powerful superfoods out there, and according to Gervacio, it can do wonders for your liver, gut, and waistline.
"Kale is a nutrient-dense but low-calorie leafy green vegetable with lots of fiber, antioxidants, and phytochemicals to support gut and liver health," she says. "These compounds work together to neutralize harmful free radicals, reducing oxidative stress on the liver. Also, kale has sulfur-containing compounds to help in liver detoxification."
Plus, she points out that the high fiber content "helps in gut health, reducing the chances of constipation." More fiber is always great for anyone trying to lose weight, as well, since it keeps you fuller longer so that you can avoid overindulging in unhealthy foods later in the day. Plus, a healthier gut means better weight management.
2. Oats
When it comes to a healthy breakfast, you can't go wrong with a bowl of hearty oatmeal. Not only are oats versatile and delicious, but these complex carbs are loaded with benefits for your whole body.
"The soluble fiber content of oats serves as a prebiotic to promote the growth and activity of beneficial bacteria in the gut," Gervacio raves. "For weight loss, the soluble fiber forms a gel-like substance to increase the feeling of fullness, thereby reducing overall calorie intake." Additionally, she notes, "The same type of fiber reduces cholesterol levels, reducing the burden of the liver to metabolize it." Perfect!
What's more, oats serve as a great blank canvas for a ton of tasty, healthy toppings that can aid your weight loss and wellness efforts.
3. Blueberries
What's not to love about berries? They make the perfect snack, oatmeal topping, yogurt mix-in, or smoothie ingredient. Plus, they're loaded with incredible health benefits. As Gervacio tells us, that includes properties that can help keep your liver health, gut health, and weight loss progress on track. She recommends blueberries, in particular.
"These berries have anthocyanins and quercetin to support liver health by reducing inflammation, and improving the liver’s resilience," she says. "The resveratrol content, on the other hand, contributes to gut health by fostering the growth of beneficial bacteria."
They're also a perfect choice for weight loss. "Blueberries are lower in calories as compared to other fruits. Plus, they can potentially enhance metabolism with the catechin content," she says.
The bottom line
As you work towards a healthier body, it's important to remember that leading the healthiest life possible is about sticking to a number of smart habits. Adding a few foods to your diet won't fix all of your problems or shield you from all ailments. However, your diet does play a crucial role in your wellbeing. By making a conscious effort to work foods like this into your meals, you'll certainly be one step closer to your best self.
