10 Best Greens for Gut Health and Improved Digestion

Most greens are rich in essential nutrients and minerals, but the best greens for gut health can benefit several aspects of your health and well-being.

It’s no surprise that dark, leafy vegetables are good for you, but do you know the best greens for gut health? Greens are considered a superfood, meaning they are nutrient-rich and can benefit several aspects of your health and well-being. Most greens are rich in essential nutrients like vitamins C, A, and K, along with minerals like magnesium, iron, and calcium.

In addition to vitamins and minerals, many greens also contain antioxidants, fiber, and bioactive plant compounds called “phytonutrients.” Because of their powerful potency, everyone should consume greens daily, even if they don’t particularly enjoy the taste and crunch of green veggies.

Why You Should Consume Superfoods

When it comes to the benefits of greens, the list is long. By consuming greens daily, one can reduce their risk of obesity, mental decline, and heart disease and lower their blood pressure. Several studies suggest that the nutrients and bioactive compounds found in leafy green vegetables can prevent cognitive decline. According to research, the lutein, phylloquinone, kaempferol, folate, nitrate, and α-tocopherol hidden in greens helps slow the mental decline that occurs with aging.

For those who struggle with acne, greens can slow down sebum production, and the vitamin E in leafy vegetables can fight free radicals, preventing signs of aging. So it’s safe to say that greens help you feel and look better inside and out. 

Instead of eating salads for every meal, the best way to reap all the benefits of green superfoods is by using high-quality greens powder. These powders contain dozens of superfoods that support your skin and gut health while fending off chronic conditions. In greens powders, you’ll find superfoods like spirulina, matcha, moringa, alfalfa, kale, spinach, broccoli, and more. 

Spirulina is one of the main ingredients in greens that can make a huge difference in how you feel. For example, blue-green algae have been known to preserve healthy gut bacteria, reduce inflammation and cholesterol, lower blood pressure, improve allergy symptoms, and prevent certain types of cancer. 

The 10 Best Supergreens For Gut Health - Which Supergreens Powder You Should Buy

Greens are high in vitamins and nutrients and are generally low in calories. However, powerful supergreens can provide some relief when mixed into smoothies and other beverages if you’ve been struggling with indigestion, bloating, or constipation. 

For more information, check out these seven best greens for gut health:

1. Supergreens Powder

While the occasional salad can be delicious, eating the daily suggested amount of greens can be challenging. That’s precisely why many health-conscious people prefer adding a rounded scoop of supergreens powder to their smoothies, protein shakes, soups, sauces, or dressings. 

Greens are incredibly rich in vitamins, minerals, and antioxidants and can provide numerous health benefits. For example, when looking for a supergreens powder, it’s crucial to find a formula with organic ingredients that pack as many high-quality nutrients. Ensō Supergreens can be enjoyed anytime during your busy day, but it’s best consumed on an empty stomach for optimal absorption or after a challenging workout. 

In this potent greens formula, you’ll find monk fruit, whole-leaf wheat grass, peppermint leaf, spinach, alfalfa leaf, broccoli, nopal cactus powder, nettle leaf, oat grass juice, dandelion leaf, burdock root, horsetail, parsley leaf, kelp, dulse, and ginger root.

Pros

• Includes more than a dozen powerful superfoods 
• All ingredients in the powder are locally grown and organic
• The powder blends well without clumps
• There’s no grassy aftertaste 
• It helps to improve gut health and reduce bloating

Cons

• It should not replace vegetables in your diet
• Must be used frequently to notice any benefits

Bottom Line: Supergreens are the most convenient and tasty way to gain all the important health benefits of greens. 

2. Alfalfa Leaf 

Not to be confused with alfalfa sprouts packed into sandwiches - this leaf is different. Alfalfa leaves contain antioxidants and nutrients like copper, folate, magnesium, and vitamin K. Studies have shown that alfalfa leaf can lower cholesterol and aid in blood sugar (blood glucose) management for people who have diabetes. This fiber-rich food contains plant compounds called saponins that reduce the absorption of bad cholesterol in the stomach and intestines. Alfalfa leaf can be found in supergreens powders or capsule form. 

Pros

• It can help manage blood glucose levels
• Can improve indigestion
• It contains fiber that promotes healthy bowel movements
• It is high in nutrients like vitamins C and K, folate, thiamine, riboflavin, copper, magnesium, and iron

Cons

• Alfalfa leaf should not be consumed in high doses
• It should not be consumed in large quantities during pregnancy or when breastfeeding

Bottom Line: Alfalfa leaf is an excellent addition to your diet to lower blood sugars or soothe your irritated stomach. 

3. Spirulina

Spirulina is rich in various minerals and vitamins essential in maintaining a healthy immune system, such as vitamins C, E, and B6. Studies have shown that spirulina can boost the production of the antibodies that fight bacteria and viruses in your body. This blue-green alga is popular among vegans and vegetarians as it is a plant-based source of protein. Because it’s filled with vitamins, minerals, antioxidants, and anti-inflammatory properties, it’s arguably one of the most nutrient-dense foods on the planet. 

Pros

• It may lower high blood pressure and cholesterol
• It can reduce bloating and promote a healthy gut
• Spirulina is a powerful antioxidant
• It may have anti-cancer properties

Cons

• It can cause nausea at the beginning 
• Pregnant and breastfeeding women should not consume the algae
• Spirulina that is not harvested from the wild may contain heavy metals

Bottom Line: If you aren’t already taking this powerful antioxidant, it’s time to add spirulina into your everyday diet. 

4. Nettle Leaf

Nettle leaf has an impressive amount of antioxidants in terpenoids, carotenoids, and polyphenols, potent antioxidants derived from many plants. People commonly gain the benefits of this superfood by drinking tea made with nettle leaves. However, it can also be consumed in a supergreens powder. 

Pros

• Can improve joint pain and arthritis
• Nettle leaf can improve digestive issues as it has anti-inflammatory properties
• It is a rich source of antioxidants 
• It can help reduce blood sugar

Cons

• It can cause an upset stomach and diarrhea initially
• Not safe for pregnant women as it could trigger uterine contractions

Bottom Line: Nettle leaf is an excellent source of antioxidants and can reduce any inflammation that’s in your gut.

5. Wheatgrass

This super potent health food can be hard to swallow, which is why most people consume it in powder form. Simply put, it tastes like a lawn in a glass. However, wheatgrass has many health benefits and can lower your risk of developing diseases. When it comes to nutrients and vitamins, wheatgrass contains magnesium, iron, potassium, vitamins E, C, and A, amino acids, calcium, flavonoids, and chlorophyll. 

Pros

• It is high in vitamins and antioxidants that can combat heart disease and some cancers
• It may reduce cholesterol and blood sugars
• Wheatgrass can reduce inflammation in the gut
• It’s really easy to add to your diet when it’s in powder form

Cons

• When it’s consumed in juice form, there’s a chance of bacterial contamination 
• It can cause constipation, appetite, and constipation

Bottom Line: It’s challenging to consume this green in juice form because of its strong taste. It's best to get wheatgrass through a supergreens powder. 

6. Horsetail

Horsetail is a herbal remedy that dates back many centuries. What sets horsetail apart from the other important greens on this list is that it’s high in silicon, which helps strengthen bones. For years, horsetail has been used as a supplement by people with osteoporosis. It also has diuretic properties, making you urine more often and retain less water. Horsetail is usually consumed in a powder or supplement format. 

Pros

• Horsetail acts as a diuretic
• It contains silicon, which can strengthen bones
• It has natural antibacterial properties
• It can strengthen hair and nails

Cons

• It can cause a vitamin B1 deficiency if high quantities are consumed for long periods
• Not recommended for people with diabetes, kidney disorders, or gout
• It is not recommended for women who are pregnant or breastfeeding

Bottom Line: If you want stronger hair, nails, and even bones, the silicon found in horsetail can be beneficial. 

7. Peppermint Leaf

Peppermint leaf may reduce spasms in the digestive tract, making it a popular remedy for upset stomachs. The hybrid plant, a combination of spearmint and wild mint, can also help ease headaches, nausea, cold and flu symptoms, and even irritable bowel syndrome (IBS). Like nettle leaf, health enthusiasts consume peppermint leaf in tea, which can also be found in high-quality supergreens powders. Its leaves contain phytonutrients, vitamins A, C, and B, calcium, and phosphorus. It is also an excellent source of potassium, manganese, and iron, which promote brain function and offer antibacterial properties. 

Pros

• Can soothe indigestion and IBS symptoms 
• It can be beneficial in allergy relief 
• It may promote healthy brain function
• It smells and tastes delicious

Cons

• Not suitable for infants or pregnant women
• It might be painful when consumed by those who suffer from acid reflux 
• It may cause upset stomach and nausea

Bottom Line: Peppermint leaf is a great option for those who often experience stomach upset, indigestion, or IBS symptoms as it reduces spasms in the digestive tract. 

8. Chlorella

Chlorella, a cousin of spirulina, is a single-celled freshwater microalga that contains a hefty dose of nutrients. In addition to vitamins A and B6, chlorella contains protein, iron, and folate, which are compounds not always found in plant-based foods. It can also spur the growth of Lactobacillus acidophilus, a type of bacteria found in the gut that promotes healthy digestion. Chlorella can further support gut health by reducing inflammation, which can cause IBS and IBD, as it contains anti-inflammatory elements like chlorophyll and omega-3 fatty acids. 

Pros

• Good source of iron, vitamin A, zinc, and other nutrients
• Can reduce inflammation in the gut and promote the beneficial bacteria growth
• Contains antioxidants that fight free radicals

Cons

• It may cause stomach discomfort 
• comes from freshwater and may contain contaminants if not sourced properly

Bottom Line: Chlorella’s high vitamin and mineral levels and anti-inflammatory effects make it an excellent plant-based food to keep the gut healthy. 

9. Dandelion

Although dandelion is commonly regarded as a pesky weed, the plant is an underappreciated super green that promotes numerous health benefits. Its roots and flowers are edible and contain significant amounts of vitamins A, C, K, and various B vitamins, as well as minerals. Dandelion root, in particular, contains the soluble fiber inulin, which promotes digestive health by nourishing gut bacteria. Either raw or cooked, dandelion can be used to treat constipation, and aid in the digestion of food, but more human studies are necessary to explain its gut-supportive effects. 

Pros

• High in vitamins, folate, iron, calcium, and soluble fiber
• Contains fiber that supports digestion and gut bacteria growth
• Delivers antioxidants and protects against cell damage
• May have immune-boosting effects

Cons

• Some say dandelion has a bitter taste
• Can be contaminated if harvested from polluted areas

Bottom Line: Dandelion offers several health benefits and is a versatile green that can be added to tea, dishes, or eaten raw. While some dislike its bitter taste, dandelion's fiber and nutrient content can support gut health and regular digestion. 

10. Kale

Kale is a dark green leafy vegetable that has become an integral part of healthy diets. As a member of the cruciferous family, kale contains impressive amounts of, among other nutrients, beta-carotene, vitamins K and C, and manganese. These compounds have antioxidant and anti-inflammatory properties, thereby promoting the health of the gut, immune system, and body as a whole. Additionally, kale contains fiber, which can support a healthy gut microbiome and regular digestion. Whether it is added to a salad, roasted, or made into chips, kale is full of nutrients and provides a potent boost to gut health and wellness. 

Pros

• Low in calories, carbohydrates, and cholesterol
• Versatile and easy to incorporate into various dishes 
• Can reduce inflammation and detoxify the body
• Excellent source of vitamin C and K

Cons

• Has a touch and fibrous texture if not prepared properly
• May cause stomach discomfort if consumed in large quantities 

Bottom Line: Kale has developed a reputation as a potent superfood due to its impressive nutritional profile and health benefits. Because it can reduce inflammation and promote bacteria growth, this leafy green is an excellent food for gut health.

Final Thoughts

Adding a greens powder to your morning smoothie or post-workout protein shake is a simple and convenient way to improve your gut health, among many other things. To gain the benefits of greens, you should consume the powder daily, preferably first thing in the morning. 

When looking for an effective supergreens formula, look for products like Ensō Supergreens, which are made with locally grown organic, high-quality ingredients. 

Frequently Asked Questions

Is it best to have greens powder on an empty stomach?

Yes, it is best to consume greens powder on an empty stomach as this aids in absorbing nutrients, vitamins, and minerals. Plus, it will make you feel ready to take on the day as you’ve started it off with a healthy choice. If drinking greens on an empty stomach causes irritation, try having it as a mid-morning snack.

What happens if you drink greens every day?

When you drink greens every day, you could notice a decrease in inflammation because many of the leafy vegetables included in the powder have anti-inflammatory properties. Spinach, kale, and spirulina are just a few of the helpful ingredients found in most greens powders. 

When should you eat powdered greens?

The best time to eat or drink powdered greens is in the morning, on an empty stomach, if possible. While they can be enjoyed at any time of day, the nutrients, minerals, and vitamins are best absorbed when there isn’t anything else already digesting in your stomach. Some people choose to drink their greens in the afternoon as it gets them through the dreaded afternoon slump.

What can you mix with super greens powder?

Because powdered greens are dissolvable, they can really be mixed into anything you’d like. The most popular options are juice, smoothies, protein shakes, tea, milk, and alternatives. Some people also mix a scoop into their nut butters before spreading them on toast or a muffin. The best way to consume greens powder is the way you find it tastes the best.