Expert predicts the 'superfoods' of 2024 that will benefit gut health

Starting the new year with a focus on your health is always a good idea, with improving one’s gut health expected to be one of the biggest priorities for many people.

When it comes to this area of wellbeing, food and nutrition is a hugely important factor - from making changes to our day-to-day diet so that we incorporate more gut-friendly foods, to ensuring we make mindful, informed choices about what we eat.

As we take a closer look at our diets and think about what we can change, swap and add to it to make healthier eating decisions, we turned to the experts to help us understand which superfoods we’ll be seeing more of this year that will benefit our gut health.

What is a superfood?

Certain foods have been deemed “superfoods” in recent years, which means they are foods that have very high nutritional density and are believed to provide a host of benefits, such as plenty of antioxidants and fewer calories.

The term “superfood” is largely a marketing term and you should be wary of brands marketing specific food products as “superfoods” as they may not be as healthy as they claim.

That said, there are a number of foods that carry a number of health benefits when they are incorporated into a healthy, balanced diet.

Watch: 6 Perfect Superfoods for Fall

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What superfoods should you look out for in 2024?

Explaining why maintaining good gut health is so important, Shona Wilkinson, lead nutritionist of supplement brand DR VEGAN, says: “Your gut produces over 90% of your serotonin, so it’s crucial to keep gut microflora well-maintained and thriving, improving the ‘gut-brain axis’ with the help of probiotics.

“Your gut is also responsible for 70% of your immune system, and also supports the hormones which regulate your mood.”

Whether you’re looking to keep your gut healthy, improve immunity or reduce stress levels, there are five superfoods to keep on your radar:

Kimchi

Kimchi is a traditional Korean dish made from salted and fermented vegetables, usually cabbage and Korean radish. It is typically eaten as a banchan, or a side dish, to accompany a main meal, or can be used in soups and stews.

Homemade kimchee and glass jar

Wilkinson says: “It is packed full of probiotics, which are live bacteria that benefit your gut health, making it one to prioritise if you’d like to boost your gut health in 2024.”

Cacao

Cacao, which is what chocolate is made from, contains more antioxidants than blueberries, as well as high amounts of magnesium, iron and calcium, which contribute to overall wellbeing, Wilkinson says.

“It is also a prebiotic which helps to fuel healthy gut bacteria,” she adds. “There has recently been a surge in products which allow cacao to shine on its own, such as cacao water, and chocolate-covered cacao beans. However, eating small amounts of dark chocolate is a great way to incorporate this superfood into your diet.”

Black aged garlic

The East Asian practice of ageing garlic in a warm, moist, controlled environment over several weeks produces black garlic, in which the usually-white cloves of garlic turn black and become dense and sticky.

Black garlic is aged and fermented. (Getty Images)

According to Wilkinson, this unusual ingredient contains a compound known as allicin, which is converted into antioxidant compounds like alkaloids and flavonoids as it ages.

“These antioxidants help protect your cells from oxidative damage, which may lead to various diseases. By incorporating black aged garlic to staple pasta dishes, you can reduce inflammation throughout the body, boosting your immune system and improving your chances of fighting off disease,” she adds.

Ginger

This super common root vegetable will likely enjoy renewed attention as a superfood in 2024, Wilkinson predicts, as more people realise it has big benefits for our digestive system.

“It’s a digestive stimulant, meaning it’s great at helping our bowels move naturally by easing intestinal cramping and stimulating the emptying of the stomach.”

Oats

Oats are anything but boring, as they are a brilliant, easy and cost-effective way of adding plenty of gut-friendly fibre to your diet.

Oat recipes like baked oats and overnight oats have been trendy on social media. (Getty Images)

Wilkinson says: “Oats became more popular than ever last year thanks to breakfast options like overnight oats and oatmeal muffins. I’m really looking forward to seeing more and more people incorporate oats into their diet in 2024 given their enormous range of health benefits.

“Cheap and easily accessible, oats are a brilliant source of a soluble fibre called beta-glucan, which plays an essential role in reducing our cholesterol levels and regulating our blood sugar.”