Dysfunctional digestion is probably one of the most common issues we come across as holistic nutritionists. Eating a lot of processed foods and not getting enough nutrients will wreak havoc on your body and its ability to function at its best.

Luckily, stocking up on certain superfoods can relieve symptoms of gut sensitivity - like gas, constipation and diarrhea - to promote a healthier digestive function, and a happier mind and body. Here are some food groups, commonly found in holistic nutrition, that can improve your gut health and digestion.

Fiber

As far as digestive aid goes, fiber is one of the most beneficial foods you can eat to optimize your body’s digestive functions. There are two types of fiber; soluble and insoluble. Soluble fiber absorbs water, and is found in oat bran, legumes, nuts and seeds. Meanwhile, sources of insoluble fiber include vegetables, whole grains and wheat bran.

According to a review in Oxford Academic, “Individuals with high intakes of dietary fiber appear to be at significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.”

Healthy fats 

Fat gets a bad rep when it comes to food choices, but eat the right types of fat and your body will thank you for it. Try to steer clear of highly-processed fats laden with additives and unhealthy ingredients - these are often found in refined vegetable oils, processed meats and foods like chips, crackers and pastries. 

Instead, opt for good fats, which can actually lower cholesterol levels, boost brain function and support satiety. Good sources of these include avocados, fatty fish, olive oil and nuts and seeds. 

Vegetables

Our parents encouraged us to eat our vegetables for a reason! There are lots of reasons to stock up on a variety of vegetables - including their immune-boosting properties, and even their ability to boost your mood. 

Dark green vegetables are rich in nutrients and are an incredible source of insoluble fiber, which helps feed gut bacteria and helps with constipation. When choosing green leafy vegetables, the darker the better. Think kale, collard greens, or mustard greens. These all work well in soups, casseroles, or pasta dishes so can be integrated into your diet pretty easily, too! 
Beetroots are also a great option for a fiber hit. This deep red veg includes a compound called betalain, which helps support a healthy inflammatory response in the gut and beyond, to support digestion and overall health. Eat them in soup, salads, or just sliced and roasted!


Salmon

Digestive disorders can often be caused by inflammation in the gut. One way to tackle this is by upping your intake of omega-3 fatty acids, which can help reduce inflammation in your body. Salmon is packed with this, and can also enhance the absorption of nutrients into the bloodstream after digestion, which works to reduce the risk of developing inflammatory diseases. 

Other sources of omega-3 fatty acids include chia seeds, brussel sprouts, flax seeds and walnuts, to name just a few!


Whole grains

Whole grains have long been considered a key component of a healthy diet. In fact, some research suggests that grains have been widely consumed by humans for at least 100,000 years! Wheat, corn, rice, oats, barley, quinoa, sorghum, spelt and rye are all considered whole grains.

Studies show that consuming these types of grain can help increase the variety of bacteria in the gut, and boost the production of short-chain fatty acids. These changes are important for the functioning of the immune system and for digestive health. Next time you’re meal planning, add them into salads, eat them as a snack or use them as an alternative to white rice! 

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