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10 Superfoods That Support Gastrointestinal Health

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10 Superfoods That Support Gastrointestinal Health

Jan 18, 2021

You know, superfoods aren’t just reserved for superheroes. In fact, all of us could benefit from the effects of implementing these fantastic foods into our diets. What are superfoods? Well, superfoods refer to common food elements with an unusually high density of nutrients.

These foods provide several health benefits to people, depending on the type of superfood you take. However, you should keep your expectations rational since no food can deliver magical results without a little effort from your side.

So, what are some of the best superfoods for me to eat in 2021 if I want to improve my gastrointestinal health?

10 Superfoods for Your GI Health


Fennel is a plant with a pale bulb and green stalks that adds flavor to your food. It has very high levels of fiber, which prevent constipation and improve peristalsis (i.e., bowel contractions). Moreover, fennel contains an antispasmodic agent that relaxes the muscles of your GI tract. This can be especially beneficial for those suffering from constipation.


Kefir is a dairy product that results from adding kefir grains to milk. It is a superfood loaded with probiotics to restore the balance to your gut microbiome and prevent cramping, bloating, and gas. Kefir also dampens inflammation in the digestive tract, which lowers the risk of several illnesses.

Chia Seeds

Chia seeds are an excellent source of fiber. These small seeds can make a huge difference in improving bowel movements and lowering the risk of constipation.


Kombucha is a fermented tea. This product contains large amounts of probiotics that improve digestion. Researchers found that kombucha may also promote the healing of stomach ulcers.


Papaya is a delicious tropical fruit rich in a digestive enzyme known as papain. The primary action of papaya is the digestion of protein, whichrelieves symptoms of irritable bowel syndrome (IBS), constipation, and bloating.


Tempeh is a fermented soybean that has a rich content of probiotics, making it theperfect superfood for digestion. This food also provides your body with important amounts of protein, which is particularly beneficial for vegans and others who stick predominantly to a vegetable and fruit based diet.


Beets are a good source of fiber. In fact, one cup of beets (136 grams) contains up to 3.4 grams of fiber. To include this superfood in your diet, you can roast it, mix it in a salad, or blend it into a smoothie.


Miso is the result of fermenting soybeans with salt and koji (a type of fungus). It contains probiotics that help improve digestion by balancing your microbiome and favor the scale towards healthy bacteria.


Ginger is a traditional ingredient in Eastern medicine that tempers down inflammation and improves digestion. It also prevents nausea, vomiting, and morning sickness. The mechanism of action of ginger revolves around accelerating gastric emptying, which reduces the risk of gastroesophageal reflux disease (GERD), nausea, and indigestion.


Kimchi is made from fermented cabbage. It contains probiotics that promote digestion and the growth of healthy bacteria in your intestines. Furthermore, kimchi is rich in fiber, further improving your digestion.

Superfoods are a great way to optimize your health and promote digestion. If you have any questions about foods and superfoods that can help improve your gastrointestinal health, reach out to us! Schedule an appointment with one of our gastroenterologists where we can inform you and help you out with a plan to make the most of the foods you consume.