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25 Superfoods + Supplements to Improve Gut Health and Balance Your Hormones

Hippocrates knew the value of putting the right foods into your body when he said, “Let thy food be thy medicine and thy medicine be thy food.” But between a busy lifestyle and being surrounded by so many bad choices, it’s hard to always follow through with this advice as often as I’d like. We are lucky that there are many great supplements out there to help make the healthy choice also the easy choice and the variety of superfoods sold in grocery stores is higher than ever.

Superfoods and supplements play a crucial role in augmenting our diet and enhancing overall health and wellness. However, relying solely on these additions while consuming a diet primarily composed of highly processed and chemically laden foods may not yield substantial benefits. It’s vital to prioritize a foundation of whole, unprocessed foods and then consider integrating these superfoods and supplements to further boost nutritional intake and fortify well-being.

Superfoods and supplements for healthy gut, balanced hormones

Be sure to scroll to the bottom of this blog to see 17 ways to implement these superfoods and supplements into your daily diet.

Superfoods For a Healthy Gut and Balanced your Hormones

1 | Ginger

Ginger has great anti-inflammatory and antioxidant properties, which means it will help your muscles recover faster from exercise, promote healthy blood sugar levels, and reduce your risk of heart disease and cancer.

2 | Turmeric

Turmeric has all the benefits that ginger does, plus it has been shown to treat depression.

3 | Lemons

Lemons have similar benefits to ginger and turmeric. Besides all the anti-inflammatory and antioxidant benefits, lemons are a great way to add Vitamin C to your diet and will help you fight colds and promote good digestion and adrenal function.

4 | Cinnamon

This inexpensive spice has incredible anti-inflammatory, antioxidant, anti-fungal, and anti-bacterial effects. It’s a great way to improve insulin sensitivity and lower blood sugar levels.

5 | Apple Cider Vinegar

Apple Cider Vinegar is a great prebiotic, which serves to create an optimal gut environment for good bacteria to flourish, and is another powerful antioxidant. In addition, ACV helps regulate blood sugar levels, raise good cholesterol levels, detoxify the liver, and maintain a healthy pH level to prevent premature aging. Apple cider vinegar is also a great, all-natural beauty product for hair, skin, and more.

6 | Coconut Oil and MCT Oil

MCT Oil is very popular in the Keto world. While you don’t have to be full Keto, adding more healthy fats to your diet will improve your health and wellness significantly. MCT oil can help you get leaner, boost your brain power, will improve your gut health, help to manage your blood sugar levels, and provide you with more energy. MCT is derived from coconut oil, however coconut oil only contains 55% MCT oil. I personally just add both to my diet. Plus, like apple cider vinegar, coconut oil is also a great beauty product.

In addition, the caprylic acid found in coconut oil is one of the best ways to heal a leaky gut. If you don’t cook with coconut oil, consider just buying caprylic acid in supplement form.

7 | Chia Seeds

Chia seeds are packed with fiber, protein, and Omega 3’s and like most foods on this list, they are high in antioxidants and help to regulate insulin levels.

8 | Maca Powder

Interesting fact, maca is actually related to broccoli and cabbage. It has an earthy taste that makes a nice addition to meals. Maca powder is great for increasing libido and fertility, as well as decreasing menopausal symptoms. Like everything else on this list, it is a powerful antioxidant and has been shown to protect the skin from the sun. It is also good for boosting memory and mood.

9 | Moringa

You might not have heard of this superfood, but it’s quite popular now. Moringa is another powerful antioxidant high in protein, Vitamin A and C, calcium, and potassium. It decreases inflammation, balances hormones, and improves digestion, thyroid function, and immune health. In addition, it slows the aging process and regulates blood sugar to prevent diabetes. Start by taking half a teaspoon of dried moringa with a meal since it can cause an upset stomach.

10 | Matcha (Green Tea)

Matcha has similar benefits as moringa but is much lower in amino acids than moringa. However, compared to moringa, matcha provides a high dose of epigallocatechin gallate (EGCG), which is known to boost brain power. Moringa doesn’t contain EGCGs. Bottom line: integrate both 🙂

11 | Chlorella

Chlorella helps with cellular repair and regeneration, which may promote collagen synthesis. Collagen (see supplements section) is important for skin, hair, nail, and gut health.

12 | Beets

Beets are a powerful liver detoxifier and a toxic liver will lead to a myriad of issues especially pertaining to the hormones and gut. Plus, they are dense in potassium, betaine, magnesium, folate, and Vitamin C to help reduce blood pressure and anemia, improve circulation, and boost brain power.

13 | Prickly Pear Juice

Prickly Pear, a type of edible cactus, is a powerful liver detoxifier. Studies show that drinking prickly pear before alcohol significantly decreases your chance of a hangover.

14 | Kombucha

Kombucha has a ton of probiotics in it. We love Kombucha so much that now we just make our own. Click here to read How to Make Kombucha at Home.

Supplements to Heal your Gut and Rebalance Your hormones

15 | Vitamin C

It’s really hard in this day and age to not have some degree of adrenal exhaustion. Life is just too busy and intense! One of the cheapest and easiest ways to support your adrenal health is by adding more vitamin C to your diet. If you are constantly wired and tired or have injuries that just won’t go away try taking 1,000mg of Vitamin C three to five times a day for a week and see how you feel. If you feel great, then 1,000mg once or twice a day is probably enough.

16 | Probiotics

While you should first try to get your probiotics through your food, supplementing with a high quality probiotic supplement is highly recommended. I like getting a liquid probiotic and mixing it with my Emergen-C packet once a day. Probiotic tablets are an okay alternative.

One of the best ways to get more probiotics in your body is through fermented foods like kombucha, sauerkraut, and kimchi. Plus, they are great for healing the gut and rebalancing your hormones.

17 | Grapeseed Extract

Grapeseed extract, which contains high levels of resveratrol, is a powerful liver detoxifier, which means it will help rebalance your hormones.

18 | L-Glutamine

This amino acid is very important in healing leaky gut syndrome because Glutamine helps rebuild the intestinal cells that often get damaged from food intolerances.

19 | Collagen

Collagen is a protein found in the body that helps keep your skin firm and looking young, plus it helps your hair, nails, and joints and prevents leaky gut by keeping the intestinal wall strong. Collagen is especially important if you are active because it helps you build muscle and decreases joint pain. Many of the foods listed on my blog 25 best foods for an active lifestyle and a healthy gut help promote collagen production naturally. Aloe, algae, and ginseng also help to boost collagen production.

20 | Berberine

Berberine has gained a lot of popularity lately for its abilty to regulate metabolism. It is especially good if you have type 2 diabetes or metabolic syndrome. It also helps if you have a fatty liver, is another powerful antioxidant, and decreases inflammation. Berberine’s anti-fungal properties also help you to fight candida overgrowth. If you have severe candida overgrowth, you may also want to supplement with oregano oil.

21 | Milk Thistle

Milk Thistle, a renowned liver supplement containing silymarin renowned for its antioxidant, antiviral, and anti-inflammatory properties, stands among the array of superfoods and supplements. Alongside it, dandelion root powder and artichoke leaf are also recognized as liver detoxifiers. Milk thistle’s benefits extend beyond liver health; it aids brain function, assists in blood sugar regulation, and is even credited with preventing acne lesions.

22 | Licorice

Licorice (which I can’t get myself to like no matter how hard I try) is great at helping your body to maintain homeostasis for your hormones and moderates cortisol levels so not only does this help with leaky gut, it also helps with adrenal fatigue (two things that typically go hand in hand). Most detox teas contain licorice and other liver supplements.

23 | Digestive Enzyme

Paying attention to our diet is crucial for overall health. Incorporating superfoods and supplements can further enhance our nutritional intake. When it comes to digestive health, many individuals face food intolerances, affecting their ability to digest certain foods properly. This limitation can hinder the body’s natural production of digestive enzymes. Introducing a digestive enzyme supplement tailored to specific intolerances or a more comprehensive version can significantly support the body’s digestion and nutrient absorption. This boost not only aids in weight management but also contributes to overall health improvement. When combined with a balanced diet rich in superfoods and supplemented where necessary, it can create a powerful synergy for optimal well-being.

24 | Slippery Elm (or Marshmallow Root)

Slippery Elm is a powerful antioxidant and prebiotic. Plus, it has mucilage that coats the intestines, making them less open to damage. Marshmallow root also works like slippery elm and helps to seal tight junctions in the gut lining, helping to keep toxins from leaking into the bloodstream.

25 | Fish Oil

Omega 3’s are a great way to decrease inflammation, which will help heal leaky gut. The fatty acids can also promote the survival of all the beneficial probiotics in your digestive tract

More Foods + Supplements that Promote a Healthy Gut and Balance Hormones

Check out this list of prebiotic foods such as cocoa, flaxseeds, and seaweed that also help improve your gut health

I didn’t include quercetin, zinc, or resistant starch because they are found in many of the foods in my blog ’25 Best Foods for an Active Lifestyle and a Healthy Gut,’ so if you are eating those foods regularly, you will also be boosting your gut health and supporting hormone levels naturally with these superfoods and supplements. However, if these foods aren’t part of your regular diet, incorporating quercetin, zinc, and resistant starch through superfoods and supplements becomes crucial for enhancing gut health and maintaining balanced hormone levels.

How to Integrate Superfoods into your Daily Diet:

  1. Chamomile Tea with lemon, turmeric, and ginger before bed
  2. Drink an almond latte with turmeric
  3. Drink a Mocha Maca Matcha (Use 1/2 tsp of each with steamed almond milk)
  4. Cook all meat + eggs with turmeric
  5. Add turmeric and MCT oil to your rice
  6. Sprinkle cinnamon on your coffee
  7. Make your salad dressing with apple cider vinegar
  8. Sprinkle chia seeds on your cereal
  9. Try the smoothie recipe below
  10. Drink a kombucha in the afternoon when you feel tired
  11. Add lemon, ginger, + beets to your green’s juice
  12. Start the morning with lemon water
  13. Bake + cook with coconut oil
  14. Mix 1 tsp of chia seeds in 20 ounces of lemon water and let them expand for a half hour before drinking
  15. Sprinkle chia seeds on cereal, yogurt, oatmeal, or acaí bowls
  16. Add bone broth to your meals
  17. Use prickly pear juice as a base for your smoothie
  18. Add maca powder to chili or soups

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Superfoods and supplements for healthy gut, balanced hormones

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