We often turn to processed foods and quick meal options in today's fast-paced world. While these modern conveniences can save time, they may not provide the best nutrients for our bodies. On the other hand, Ancestral superfoods offer a treasure trove of health benefits that have stood the test of time. These nutrient-dense foods can help support gut health, which positively affects our overall well-being. This article will explore the best ancestral superfoods for modern diets and how incorporating them into our daily lives can improve our gut health.
Ancient Grains: A Staple of Healthy Diets
Ancient grains have been a dietary staple for thousands of years. Unlike modern, highly-processed grains, these ancient varieties are typically higher in fiber, protein, and essential nutrients. Some popular ancient grains include quinoa, farro, millet, and teff. These grains have been linked to better gut health due to their high fiber content, which helps promote regular digestion and a healthy gut microbiome (1).
Quinoa, for example, is not only gluten-free but also an excellent source of complete protein, providing all nine essential amino acids. It's a perfect addition to vegetarian and vegan diets. Farro, another ancient grain, is high in fiber and has a nutty flavor, making it a delicious alternative to rice or pasta.
Incorporating ancient grains into your diet can be as simple as swapping out refined grains for these nutrient-dense options. Try adding quinoa to your next salad or using farro as the base for a hearty grain bowl.
Fermented Foods: A Probiotic Powerhouse
Various cultures have consumed fermented foods for centuries, and their popularity has recently surged in the health and wellness world. These foods are rich in probiotics, beneficial bacteria supporting gut health. A healthy gut microbiome is essential for proper digestion, immunity, and weight management (2).
Some well-known fermented foods include yogurt, kefir, sauerkraut, kimchi, miso, and kombucha. Each of these offers a unique flavor profile and can be easily incorporated into your daily diet.
For example, yogurt and kefir make excellent breakfast options or can be used as a base for smoothies. Sauerkraut and kimchi can be added to sandwiches or salads for a tangy crunch, while miso can be used to create a flavorful soup or salad dressing. And, of course, there's kombucha, a fizzy probiotic drink that makes a great alternative to sugary sodas. Check out our Probiotic - 40 Billion CFU and Probiotic Gummies for an easier probiotic alternative. Remember to check out our article on "Probiotics for Gut Health, Immunity & Weight Loss" for more information.
Organ Meats: Nutrient-Dense Necessities
Organ meats, also known as offal, were highly valued by our ancestors for their dense nutritional content. Liver, kidney, and heart are packed with vitamins and minerals, making them some of the most nutrient-dense foods available. Organ meats are an excellent source of vitamin B12, iron, and essential fatty acids, which are vital for optimal health (3).
While organ meats may not be a staple in modern diets, incorporating them can provide significant health benefits. One way to do this is by trying our Grass-Fed Beef Organ Complex, a supplement that combines the power of liver, kidney, and heart to support your overall well-being. Additionally, our Grass-Fed Beef Liver Capsules offer a convenient and nutrient-packed option for those who may be hesitant to cook organ meats themselves.
If you're feeling adventurous, consider incorporating organ meats into your cooking. Liver can be used to create delicious pâtés, while the heart and kidney can be added to stews or stir-fries for a nutrient boost.
Bone Broth: Collagen for Gut Health
Bone broth has been used for centuries as a nourishing and healing food. It's made by simmering animal bones and connective tissues, which releases beneficial nutrients like collagen, gelatin, and amino acids. One of the key benefits of bone broth is its collagen content, which supports gut health by repairing and strengthening the intestinal lining (4).
Making bone broth at home can be a simple process, requiring only a few ingredients and some patience. However, if you're short on time or prefer a more convenient option, consider adding Collagen Protein to your diet. Our Collagen Gummies are a tasty and convenient way to get the benefits of collagen without the hassle of making bone broth.
Prebiotic-Rich Foods: Fuel for Your Gut
While probiotics often steal the spotlight, prebiotics are equally important for gut health. Prebiotics are a type of non-digestible fiber that serves as fuel for the beneficial bacteria in your gut. Prebiotic-rich foods feed your gut microbiome and promote a healthy, balanced environment (5).
Some of the best sources of prebiotic fibers include garlic, onions, leeks, asparagus, bananas, and Jerusalem artichokes. These foods can be easily incorporated into your diet through various dishes and recipes, such as a simple sautéed garlic and onion side dish or a delicious roasted asparagus recipe.
Sea Vegetables: A Forgotten Superfood
Sea vegetables, also known as seaweeds, have been consumed by coastal communities for centuries. These marine plants are a rich source of essential nutrients, including iodine, magnesium, calcium, and various antioxidants. Sea vegetables are also an excellent source of dietary fiber, which is crucial for maintaining gut health (6).
Some common sea vegetables include nori, kelp, and wakame. These can be found in many Asian dishes, such as sushi rolls, miso soup, and seaweed salads. You can also add dried seaweed flakes to your favorite recipes for a nutrient boost.
In Conclusion: Embrace Ancestral Superfoods for Gut Health
Incorporating ancestral superfoods into your modern diet doesn't have to be complicated. By making simple swaps and trying new recipes, you can reap the benefits of these nutrient-dense foods and support your gut health. Ancient grains, fermented foods, organ meats, bone broth, prebiotic-rich foods, and sea vegetables all offer unique advantages that can contribute to a healthier, happier gut.
Preserving gut health is crucial for holistic well-being, impacting digestion, immune function, and weight regulation. By incorporating these time-honored superfoods and adhering to a balanced diet, you can actively contribute to improved health and vigor.
References:
- Graf, B.L., Rojas-Silva, P., Rojo, L.E., Delatorre-Herrera, J., Baldeón, M.E., & Raskin, I. (2015). Innovations in Health Value and Functional Food Development of Quinoa (Chenopodium quinoa Willd.). Comprehensive Reviews in Food Science and Food Safety, 14(4), 431-445. https://doi.org/10.1111/1541-4337.12135
- Thursby, E., & Juge, N. (2017). Introduction to the human gut microbiota. Biochemical Journal, 474(11), 1823-1836. https://doi.org/10.1042/BCJ20160510
- Biesalski, H.K. (2005). Meat as a component of a healthy diet – are there any risks or benefits if meat is avoided in the diet? Meat Science, 70(3), 509-524. https://doi.org/10.1016/j.meatsci.2004.07.017
- Chen, Q., Chen, O., Martins, I.M., Hou, H., Zhao, X., Blumberg, J.B., & Li, B. (2017). Collagen peptides ameliorate intestinal epithelial barrier dysfunction in immunostimulatory Caco-2 cell monolayers via enhancing tight junctions. Food & Function, 8(3), 1144-1151. https://doi.org/10.1039/C6FO01347C
- Gibson, G.R., Hutkins, R., Sanders, M.E., Prescott, S.L., Reimer, R.A., Salminen, S.J., Scott, K., Stanton, C., Swanson, K.S., Cani, P.D., Verbeke, K., & Reid, G. (2017). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nature Reviews Gastroenterology & Hepatology, 14(8), 491-502. https://doi.org/10.1038/nrgastro.2017.75
- Wells, M.L., Potin, P., Craigie, J.S., Raven, J.A., Merchant, S.S., Helliwell, K.E., Smith, A.G., Camire, M.E., & Brawley, S.H. (2017). Algae as nutritional and functional food sources: revisiting our understanding. Journal of Applied Phycology, 29(2), 949-982. https://doi.org/10.1007/s10811-016-0974-5