Superfoods for Post-Holiday GI Distress
Getting Your Digestion Back on Track After the Holidays
After the indulgences of the holidays, perhaps you’ve been experiencing some GI issues. Indigestion, bloating and constipation or diarrhea are among the common complaints. Maybe there was more sugar than normal, extra rich meats and cheeses, an abundance of alcohol or foods that you generally just don’t eat. In addition to all those extras, there was likely an absence of all those healthy foods that are a normal part of your diet.
Now it’s a new year and time to tend to your gut distress so you can be your best self in 2025, pursuing your goals, dreaming your dreams and living joyfully.
There are well-known superfoods like bone broth, probiotic and fermented foods (think plain yogurt, sauerkraut and kimchi), all types of leafy greens and apple cider vinegar that support gut health. Here are some lesser-known good-for-your-gut superfoods and simple ways to incorporate them in your diet to get your digestion back on track.
Ginger root – Well-known for its nausea relieving benefits during pregnancy, chemotherapy and vertigo, this powerful root also improves gastric motility – quicker emptying of the digestive system. It can relieve bloating and gas by reducing fermentation in the gut. Ginger also helps reduce inflammation.
Add grated fresh ginger root to soup and Asian-inspired stir-fries. Another easy and soothing way to incorporate it is in homemade or store-bought ginger root tea.
Butternut squash – This squash is high in both soluble and insoluble fiber, which work together to promote regular bowel movements. Soluble fiber adds bulk and softens stools while insoluble fiber speed up movement of food through the digestive system. Butternut squash promotes a balanced gut microbiome due to its pectin, a natural prebiotic. Butternut squash also contains beta-carotene, which the body converts to vitamin A. Vitamin A is needed to support the growth, repair and maintenance of your gut’s mucosal lining. This is the GI’s barrier layer against harmful pathogens and toxins.
Add butternut squash to your diet by roasting it with Brussels sprouts or making a pureed soup.
Fennel – Considered both an herb and a bulb, fennel's anti-inflammatory properties can help soothe irritation and swelling in the intestines. It contains a chemical called anethole that can help relax the muscles of the GI tract, resulting in reduced bloating and better digestion. Fennel has been used traditionally as a tea to help with an upset stomach, flatulence, and constipation.
Get your fill of fennel by adding it raw to salads in thin slices, roasting it in thicker slices or go bold with a fennel and pear smoothie.
Oats – Improve digestion in several ways. The soluble fiber in oats promoted softer and larger stools. Oats contain beta-glucan, a type of soluble fiber, that promotes healthy gut bacteria. The bacteria in the GI tract use beta-glucan to produce short-chain fatty acids, which are the preferred energy source for the cells that line your gut. This in turn enhances the gut wall's ability to block harmful substances from entering the bloodstream.
Go beyond the traditional oatmeal for breakfast by including oats in smoothies, homemade granola and healthy, no bake oat bites.
Dandelion – Considered both a weed and a vegetable, this bitter green is high in the prebiotic fiber, inulin, that promotes beneficial gut bacteria. It aids in digestion by helping relieve constipation and promoting regular bowel movements. The bitter compounds in the root stimulate bile production in the liver, a key compound for fat digestion.
As all parts of the dandelion are edible, the flowers can add color to salads, the greens can be eaten raw or sauteed and the roots are often roasted and found in store-bought teas.
Incorporating an abundance of these good-for-your-gut superfoods in your diet will help relieve temporary holiday indulgence-induced digestive distress and align you to upgrade your wellness and leave you energized and ready to crush your goals in the new year.
