Discover 19 Surprising Superfoods for Gut Health

January 16, 2024

Time and again, research has shown that gut health has a significant effect on one’s overall well-being. It is understood that gut health is linked to various facets of our physiology such as the immune system, autoimmune conditions, sleep, mental health, and cardiovascular health among others. In essence, your gut is the foundation of everything. Let’s move on to what exactly it means to have good gut health and what constitutes good gut health.

Did you know: The gut provides approximately 95% of total body serotonin. This gut-brain connection explains why we feel cranky or low when we have stomach issues. In other words, a healthier gut means a happier you!

Good Gut Health & Gut Microbiome

Good gut health is characterised by the balance of microorganisms that live in your gastrointestinal tract or GI tract. These microorganisms are collectively termed gut microbiomes. They play an important role in digestion, immune function, and metabolism. But there are plenty of things that throw off the gut microbiome and cause what is known as dysbiosis.

19 Superfoods for Gut Health

Let’s explore 19 superfoods so you can finally get your gut health back on track. Say no to bloating, belching, and indigestion, and yes to health by adding these foods to your diet.

1. Oats

Oats contain a soluble fibre called beta-glucan which is fermented by our gut microbes. This results in the production of a chain of fatty acids while having an impact on the composition of the gut microbiome. Why wait? Fix yourself a bowl of delicious oatmeal with freshly cut fruits and a drizzle of honey, and enjoy.


2. Apples

An apple a day keeps the doctor away. There is some truth to this statement. Apples are known to contain pectin, which is yet another soluble fibre acting as a prebiotic. This fibre directly acts on your colon microbiome and keeps your gut healthy.  

Ceramic serving bowl

3. Amasi

Amasi is a special fermented milk indigenous to South Africa, Zimbabwe, and Zambia. It is traditionally fermented in the gourd of the calabash tree. A miracle probiotic, the milk contains lactic acid bacteria and enterobacter. The lactic acid bacteria inhibit the growth of harmful bacteria, while enterobacter positively affects the GI tract.


Did you know: Many tribals in South Africa resorted to Amasi after the 1992 E. coli. outbreak. 

4. Ginger

Ginger has been a part of Eastern medicine for thousands of years and is commonly used as a natural remedy for all gut-related things. Gingerol is a natural component found in ginger. It is believed to speed up digestion and relieve nausea. A cup of ginger tea or other ginger preparations is great for your gut.   


5. Asparagus

The insoluble fibres such as inulin found in asparagus are a food source for beneficial gut bacteria. Asparagus is essentially a prebiotic that feeds our gut bacteria and keeps it thriving. Steamed or roasted, a side of asparagus is greatly beneficial for your gut.


6. Chia Seeds

Rich in fibre and omega-3 fatty acids, chia seeds support good bacteria and improve the gut lining. The popular chia pudding is very much in vogue at the moment. It is a great breakfast that will be a miracle for your gut.

Glass jar


7. Berries

Berries contain a mix of soluble and insoluble fibres, making them a top choice for improving gut health. The heavy concentration of dietary fibre also helps with bowel movement. A handful of fresh berries sprinkled on top of some rolled oats can be the ultimate blend for keeping your gut microbiome balanced.           

Pink ceramic side bowl

8. Kefir

Kefir is a fermented milk that comes from the kefir grain. In the long list of foods that are good for gut health, Kefir takes the prize. Containing over 60 species of good bacteria, this milk is low in lactose, and can even be consumed by lactose intolerant individuals. 


9. Broccoli

Like asparagus, broccoli also contains inulin, which is a prebiotic that feeds our stomach bacteria and keeps it thriving. Broccoli also has a high amount of sulforaphane, which is a sulphur-containing compound, which is known to reduce inflammation in the GI tract.


10. Fennel

Fennel goes beyond a mere mouth freshener. Fennel is used widely to treat muscle spasms caused by irritable bowel syndrome, Crohn’s disease, and other conditions troubling the gastrointestinal system.                                                        Glass jar with wooden lid

11. Bananas

Bananas have high pectin content, a soluble fibre associated with normalising bowel function. The resistant starch acts as a prebiotic and fuels the gut bacteria to produce short-chain fatty acids.     

Glass fruit bowl

12. Greek Yoghurt

Maintaining complex bacterial cultures such as Amasi and Kefir can be a bit challenging. Plain old Greek yoghurt works just as well. It is a widely used probiotic and is attributed to numerous benefits such as modulation of immune response and better metabolic health.  

Greek yogurt

13. Avocados

Avocado toast has been all the rage and is the first thing that pops into your mind when you think about, “healthy eating.” In the record of superfoods that boost gut health, avocado is a strong qualifier. It has a high level of dietary fibre, which not only protects the lining of the colon but also aids in bowel movement.


14. Pomegranates

Pomegranates are recognised as a superfood that alleviates chronic inflammation of the digestive tract. Clinical studies have shown that they are packed with gut-friendly fibres and polyphenols, ellagic acid, and ellagitannins, which collectively stimulate the growth of beneficial gut bacteria.  

Wooden platter

15. Natto

Ever wondered what that slimy thing is when you are surfing through your favourite Japanese cooking channel? Natto is a fermented soybean, enjoyed as a staple breakfast throughout Japan. Fermented by a specific bacterium, natto releases an enzyme called nattokinase, which promotes a good balance of gut bacteria.


16. Kiwi

Protein doesn’t always go down well, causing bloating and intestinal gas. Fuzzy and brown on the outside and bright green on the inside, these fruits are vital for breaking down proteins. They have an enzyme called actinidin, which helps you efficiently digest protein-rich foods. They are a healthy snack, and perfect if you are following a diet high on protein.


17. Grapefruit

Low in calories and high in nutrients, grapefruit excels at improving gut health. The rich antioxidants present in grapefruit help protect the lining of the GI tract, while the high concentration of dietary fibre helps good bacteria thrive in the gut.  

Glass plate

18. Turmeric 

With a strong foundation in ayurvedic medicine, turmeric works wonders for the gut. The active ingredient in turmeric is curcumin, which combats inflammation. Studies have revealed that turmeric increases beneficial bacterial strains in the gut. It also prevents microbial toxins from entering the intestinal barrier.


19. Sauerkreut

Having a subtly tart and tangy taste, Sauerkraut is a pickled cabbage that is fermented by multiple bacterial strains. Add this side to your dishes, and keep your gut lining and overall gut health in check.



From fibre-rich berries to gut-loving fermented foods, we unveil nature's secret weapons for a happy belly. Explore the unexpected benefits of avocados, broccoli, and more. Enhance your gut microbiome with these nutrient-packed superfoods, promoting digestion, immunity, and overall well-being. Say goodbye to digestive woes and embark on a delicious journey towards a healthier gut. Your gut will thank you!

Be sure to check out Nestasia's collection of bowls. From serving bowls for entertaining guests to snack bowls for enjoying midnight munchies, we have it all. We've also just dropped our Valentine's Day gift collection so be sure to explore, and impress your loved one.

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