Written by: Jen Cox - AdvDip NAT + WHM. @keeperandkin

The sun is out and it’s time to get social. Enjoy it! Eat, drink and be merry. In the interest of balance, we also recommend you enjoy these 5 seasonal gut friendly foods that are good for your tribe on the inside. They’re rich in phytonutrients, brightly coloured antioxidants and can all contribute to your daily fruit and vegetable quota... numbers which, according to the CSIRO  4 out of 5 Australian adults fall short on.

Berries

These clever fruits help diversify your microbiome in a positive way. They do this with a few tools - first, phytonutrients in berries have been found to damage some strains of harmful gut bacteria, preventing them from adhering to the gut lining which in turn stops those tools from giving us grief. Berries also happen to yield one of the highest fiber-per-calorie ratios on the planet, meaning they’re a food source for friendly bacteria that truly packs a punch. Finally, berries are rich in antioxidants, so will reduce the scope of damage caused by issues like long term inflammation. When looking at digestive conditions such as inflammatory bowel disease (IBD) this is a yes, yes and hell yes.

How to enjoy them

Simply grab a handful with activated nuts (like almonds, macadamias or walnuts) for a low sugar, healthy snack on the run.

Mangoes

Like we need any encouragement at all to get involved in mango season, these golden delights are more than just a pretty taste. In fact, one study found their unique combination of high fibre and polyphenols has been found to be more successful than a fibre supplement at alleviating constipation. The study, published in Molecular Food and Nutrition Research, noted that while fibre alone can alleviate the symptoms of constipation, adding this to the anti inflammatory polyphenols and nutrition found specifically in mangoes helps to address underlying contributors that perpetuate constipation. Bravo!

How to enjoy them

Top your chia seed pudding, smoothie bowl or granola with fresh mango with PONO Coconut Plus Probiotics and add a dose of digestive love to your breakfast. We also love to stock up on mangoes while they’re in season then peel, slice and freeze those babies for an awesome gut loving smoothie addition, year round.

Avocado

Loaded with the kind of fat that helps us stay fuller for longer without clogging arteries, avocados are a summer staple. Not only are they loaded with fibre, these nutrient dense darlings boast more than 20 different phytonutrients, vitamins and minerals that further benefit your microbiome. They are also low in Fructose, making them a great choice for anyone who struggles with IBS. Our added Pro Tip: we definitely recommend taking your daily PONO Probiotics alongside a meal with avocado in it. Research has found a good source of fat will help those friendlies get to where they need to go (aka your gut) more successfully than when taken alone.

How to enjoy them

Avo’s are adaptable: so you can smash em’, blitz em’, slice em’ or mix em’ into just about anything. As they’re so great at making things creamy and lush, we love avocado in smoothies. Try a mix of frozen banana, a handful of greens, milk of your choice and some gorgeous greens powder for a filling and alkaline start to the day.

Tomatoes

Tomatoes are a prebiotic powerhouse that will help good bacteria stick. They have plenty of fibre, but can do more than just feed the friendlies: according to the Journal of Science and Food Agriculture, these blushing beauties assist our probiotics in adhering to the gut lining, a place they need to stay to help you be your best self.

How to enjoy them

In a salad with loads of fresh basil, balsamic and figs. Pro tip: keep your tommies on the bench in the fruit bowl with their mates for the best, most delicious flavour experience yet.

Cucumbers

There are plenty of skills that make the cucumber cool.  They’re great hydrators for one and pack loads of insoluble fibre - the kind probiotics like to eat - into their skin for another. They’re also soothing and anti-inflammatory to the digestive system which means issues such as constipation are addressed with a multifaceted approach, AKA all in one go. Pssst… if you’re dealing with the complexities of constipation and want to know more, we recommend that you read this post over here.

How to enjoy them

Cuces’ are mild in taste, so this low key flavour profile means they play nice in just about any salad set up you can throw at them. They’re also excellent as a vessel for dips when entertaining.