Gut health is a crucial component of overall wellbeing. This function influences the digestive system, immunity, and even mental health (think gut-brain axis!). When gut health is compromised, it can lead to a variety of issues, such as bloating, gas, weight gain, and other discomforts.
A healthy gut is needed for better digestion and metabolic processes, which is why it’s important to eat gut-healthy foods that promote a balanced microbiome, support digestion, and manage body weight.
We spoke with Sarah Anderson, NP, Lisa Richards, nutritionist at The Candida Diet, and Samantha Cassetty, MS, RD to learn about the four gut-friendly foods you should eat daily for better digestion and visceral fat loss. According to them, kimchi, miso, kefir, and kombucha are some of the best options. Read on to get all their insights.
1. Kimchi
Kimchi is a traditional Korean dish made from fermented vegetables, specifically Napa cabbage and radish. It’s gaining attention not just because of its bold flavor but for its numerous health benefits. Kimchi’s fermentation process produces probiotics, which are beneficial for the gut and can promote better digestion. Most of the ingredients in kimchi’s process are high in fiber; a high-fiber diet is linked to lower body weight and visceral fat accumulation.
"The process of fermentation requires many good bacteria, and they are retained in the food once the process has ended,” Anderson explains.
2. Miso
Miso is a traditional Japanese fermented soybean paste. It’s made through the fermentation of soybeans along with the help of a mold called Aspergillus oryzae, some salt, and sometimes other ingredients. Miso contains enzymes that can help break down food, making it easier for the digestive system to process nutrients efficiently.
The compounds in miso could also enhance metabolic functions, which can potentially support weight management and fat loss.
"Miso soup is considered good for gut health due to its key ingredient, miso, which is a fermented soybean paste," Richards explains. "Miso is rich in live enzymes that aid in breaking down food, easing the burden on the digestive system. Moreover, miso contains prebiotics, which are non-digestible fibers that nourish beneficial gut bacteria."
Richards points out that "miso soup's gentle warmth and easily digestible nature make it a soothing choice for those with sensitive digestive systems, further contributing to gut comfort and overall well-being."
3. Kefir
Kefir is a dairy product similar to yogurt but with a thinner consistency. The probiotics found in kefir help balance the gut microbiome by promoting the growth of good bacteria. A healthy gut bacteria is crucial for digestion and nutrient absorption.
Kefir is also high in protein and contains healthy fats, which can help with feelings of fullness. Consuming healthy, filling foods can help reduce overall calorie intake, aiding in weight management.
"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."
READ MORE: Feeling Bloated? These Dietitian-Approved Probiotics And Prebiotics Will Be A Gift To Your Gut
4. Kombucha
Kombucha is a fermented tea beverage that generates probiotics. It also contains organic acids and enzymes that support the digestive system. Some studies also suggest that the acetic acid found in this drink can reduce fat storage and increase fat burning.
“In addition to probiotics, polyphenol antioxidants, and the impact of eating and drinking fermented foods on your gut microbes, kombucha has antibiotic and anti-inflammatory properties,” explains Cassetty.
