Every year at this time, nutrition experts emphasise gut health superfoods. With increasingly longer days and warm temperatures during the summer, our body needs a change. “After the winter months, in which less sun exposure, a sedentary lifestyle and a higher caloric diet are usually the protagonists, the body begins a kind of ‘internal readjustment,’” explains Salena Sainz, nutritionist and founder of Naturae Nutrition. “At this time, key processes related to purification, regulation of inflammation and optimisation of energy and metabolism are activated. It’s a time when the body needs a diet richer in antioxidants, fibre, healthy fats and beneficial microorganisms,” she points out.
In other words, it’s the perfect time to lean on gut health superfoods to help the body adapt to the change of season. “The gut-brain axis is key. We’re not just talking about digestion, but mood, immunity and metabolism,” says the expert. “Incorporating fermented foods or in some cases, specific probiotics, along with prebiotic fibre, can improve microbiota diversity and reduce inflammation.”
Here are five options recommended by experts that are perfect to take care of your gut health (and to snack on in-between meals without sinning) and enter summer on the right foot with your gut.
Asparagus
This seasonal food stands out for its inulin content, a prebiotic fibre that feeds the beneficial bacteria in the intestine. “In addition, it contains folic acid and compounds that have a diuretic effect, which makes them a key ally for digestive function and fluid elimination. They could also play a role in modulating the intestinal microbiota and improving digestive transit,” explains Salena. A practical way to prepare them is baked with a drizzle of extra virgin olive oil, accompanied by a poached egg and a touch of Parmesan cheese. “This dish is balanced and promotes both satiety and metabolic function,” she points out.
Kefir
“Kefir, a fermented drink, acts as a true modulator of the intestinal ecosystem. It is rich in live microorganisms that contribute to increasing the diversity of the microbiota, improving nutrient absorption and strengthening the immune system”, emphasises Sainz. Other fermented foods, such as kombucha, kimchi or sauerkraut are also excellent options. “Kombucha can also be a good alternative to beer; its flavor resembles that of cider and it has a greater amount of vitamins, omega-3 and probiotics,” points out Dr Conchita Vidales, author of Cuida tu microbiota.
Naturally fermented pickles
According to Dr Vidales, you can buy pickles packaged in glass jars or better yet, prepare them at home. “You can include olives, pickles, chili peppers or spring onions. They all have natural prebiotics and fibres that feed our intestinal bacteria.” Fun fact: holding olive pits in the mouth for about 15 to 20 seconds will improve the secretion of digestive enzymes and cleanse the oral cavity of bacterial overgrowth.
