Your gut does more than digest food. Countless tiny microbes live in your gut that can impact everything from mood and immune response to sex drive. A happy gut translates into you feeling better, while an unhappy gut might mean feelings of bloat and fatigue—or worse. So how do you get back on track? With a gut-healing diet. The best food for gut health helps to directly feed healthy gut flora, combat inflammation and encourage effective digestion.
Here are 11 best foods for gut health. These are all regular foods, nothing exotic or requiring specialized supplements or meal preparation, just a small add-on to your regular meal plans that can help you feel better. Whether you suffer from gut issues or digestion problems or you simply want to feel better generally, these gut health recommendations can get you started on the right path. What are they? Read on to find out how simple meal changes can transform your gut health.
Why Gut Health is Important
Before getting into the foods, it’s essential to understand why gut health is so important. Your gut is a mini world filled with millions of bacteria, fungi and other types of microorganisms. As a whole, this is known as your gut microbiome, which helps digest food, synthesize certain vitamins, and protect you from harmful pathogens. When your microbiome is in balance, you’re more likely to have clear skin, consistent energy levels, and proper immune system functioning. However, when dysbiosis occurs—from stress, overuse of antibiotics, or bad diet—gut microbiome imbalance leads to a host of symptoms like bloating, constipation, and even depressive symptoms and anxiety.
Foods that promote gut health can be the difference between a dysfunctional and a functional gut. Foods rich in Fiber, probiotics, and prebiotics all nourish good gut bacteria and help maintain a healthy digestive process. The following 11 foods contain these qualities, are widely available, cost-effective, and palatable in any meal. The first one is…
1. Yogurt
Yogurt is one of the top foods for gut health. It is loaded with probiotics, live bacteria that contribute to the existing and healthy microorganisms within your gut. Probiotics can create a healthy microbiome balance, assist with digestion, and may even help your mood. Ever feel less stressed after enjoying that delicious cup of yogurt? That’s gratitude from your gut!
However, not all yogurts are created equal. Select plain, unflavored yogurt with live and active cultures. Greek yogurt works well as it’s thick, high in protein, and often has more probiotics than other non-Greek yogurts. Stay away from flavored yogurts with added sugar, as sugar feeds bad bacteria.
Add yogurt to breakfast with natural fruits or honey on top. Use yogurt to make smoothies or a creamy base in soups. Even a quarter-cup serving each day can greatly improve gut health.
2. Kefir
If yogurt is the probiotics’ “little sister,” then kefir is its “big brother.” This fermented milk drink is tangy, fizzy and teeming with even more strains of probiotics than yogurt. It is created by introducing “kefir grains” (tiny clusters of bacteria and yeast) into milk. The end result is gut-healthy and highly digestible—even for those with lactose sensitivity.
The probiotics found in kefir can reduce inflammation in the gut as well as fight bad bacteria. Studies show that it can help relieve symptoms related to irritable bowel syndrome (IBS) and other gastrointestinal discomfort. Not to mention, it’s high in protein and calcium which means it helps muscles and bones, too.
Drink it plain or include it in a smoothie. If the flavor is too overpowering, just add some fruit or a splash of juice. Aim for one small cup per day.
3. Sauerkraut
Sauerkraut is not just for putting on top of hot dogs; it’s a super probiotic-rich food for excellent gut health. Fermented cabbage, sauerkraut is loaded with probiotics plus digestive enzymes which help with digestion from the fermenting process. In addition, sauerkraut is high in fiber which helps with regularity.
Just make sure to buy unpasteurized sauerkraut; otherwise, all the good bacteria have been killed off during processing. You should find sauerkraut in the refrigerated sections of your supermarket and/or you can make your own at home—it’s easier than you think! All you need is cabbage, salt and time.
Add sauerkraut to sandwiches, salads or even scrambled eggs for a crunchy, tangy added flavor. Start with a tablespoon or two to see how your body reacts and increase to a small portion a few times a week. The probiotics will do your microbiome good.
4. Kimchi
Kimchi is a spicy fermented dish that hails from Korea. It’s a vegetable dish, primarily made from cabbage and radishes. Like sauerkraut, kimchi has tons of probiotics and fiber so it’s great for your gut. In addition, many of the spices used in kimchi—like garlic and ginger—are anti-inflammatory and help soothe digestive distress.
Kimchi is packed with bold flavor so it’s great eaten alone as a side dish or in rice and ramen bowls. It’s an effortless leap into the world of fermented dishes and helps you reap probiotic benefits without much added work.
Like sauerkraut, be sure to get unpasteurized kimchi for all of the gut-healing benefits. If you’re not used to it, stick to a small amount at first, as it can have some kick. A couple tablespoons a few times a week will help your microbiome thrive.
5. Bananas
Bananas are one of the easiest to consume gut health foods. They are filled with prebiotics, which are a type of fiber that feed good bacteria in the gut. Prebiotics are like fertilizer; they help your microbiome become stronger and more diverse.
Bananas are also gentle on the digestive system, making them a great food choice if you’re experiencing anything from an upset stomach to dehydration and more. They’re rich in potassium (which maintains electrolyte levels in the body) and give an immediate energy burst.
Eat bananas gut healthy when they are ripe; the riper and mushier they are, the more resistant starch (a type of prebiotic) they offer. You can slice a banana into your oatmeal, throw one into your smoothie in the morning, or have one as a snack. All your need is one banana a day to support your microbiome.
6. Oats
Oats are synonymous with breakfast because they’re a wonderful choice for maintaining a healthy microbiome. Oats contain vast amounts of soluble fiber, specifically beta-glucan—a prebiotic that nourishes the gut microbes. This type of fiber also helps prevent constipation and diarrhea while stabilizing digestion.
Eating oats helps limit inflammation within your microbiome while also lowering cholesterol levels. Not to mention it’s inexpensive, convenient, and versatile for sweet and savory dishes. Ever tried savory oats topped with an egg and avocado? Incredible.
When buying oats, avoid the instant oatmeal with added sugars and opt for whole rolled oats or steel-cut varieties. Eat warm oatmeal topped with berries and nuts or incorporate oats into homemade granola bars. A few servings throughout the week will benefit your gut microbiome tremendously.
7. Apples
An apple a day may keep gut issues away. Apples are rich in pectin, a soluble fiber that functions as a prebiotic. Pectin feeds beneficial bacteria and helps to form a protective gut lining for decreased inflammation.
Moreover, apples are high in antioxidants, which can lower the likelihood of developing chronic diseases linked to poor gut health, such as inflammatory bowel disease. In addition, they’re transportable, inexpensive, and tasty.
Eat apples with the skin on for the highest fiber content and choose organic where possible to avoid excess pesticide consumption. Add apple slices to salads, roast them with a sprinkle of cinnamon or eat them plain for a snack. It’s an easy way to help improve gut health by getting just one apple in each day—and they’re delicious!
8. Garlic
Garlic adds flavor and depth to many dishes and is a great prebiotic food. This means that garlic helps to feed the good varieties of gut bacteria. Garlic also has antimicrobial properties allowing it to kill off bad bacteria while leaving good gut microbes intact.
Studies have shown that garlic can reduce inflammation in the gut and aid digestion. Further, diets rich in garlic have been shown to reduce the risk of conditions associated with gut health, including colorectal cancer. Plus, you don’t need much.
Add fresh or roasted garlic to soups, stir-fries, or spreads. If you’re worried about garlic breath, try chewing parsley afterward. Aim for a clove or two a few times a week to support your gut without overwhelming your taste buds.
9. Onions
Onions are another prebiotic food. They contain inulin and fructooligosaccharides (FOS), which are two types of fiber that nourish gut bacteria. Onions possess anti-inflammatory properties as well that help calm the digestive tract.
To maximize prebiotic benefits, onions should be consumed raw, but cooked onions provide good gut health as well and are easier on the digestive tract. You can eat any onion—red, yellow, or white.
Put chopped onion into your salad, cooked onions can be sautéed for caramelized toppings as a sweet treat or cooked into soups. Try to consume onions a few times per week but if you are sensitive to strong flavors, don’t overdo it.
10. Chia Seeds
Chia seeds are another tiny but impactful item to include in your gut health repertoire. They are loaded with soluble fiber which becomes a gel-like substance in your gut. This gel promotes growth of good bacteria, slows digestion to help absorb nutrients better, and fosters regularity.
Mix chia seeds into smoothies, oatmeal or yogurt. You can even soak them in non-dairy milk overnight to make chia pudding. Start with one tablespoon a day and drink plenty of water, as chia seeds soak up to 12 times their weight in water. The extra fiber will be good for your gut.
11. Lentils
Consider lentils a superfood for gut health. They are high in fiber— a prebiotic that supports digestion— as well as protein and iron. Plant-based eaters will find lentils especially useful for overall gut balance.
Lentil’s fiber content may reduce rates of constipation and reduce potential risks for certain gut disorders like diverticulitis. Lentils are easy to make any time of day, inexpensive and filling.
You can add lentils to soups, create lentil salads, or make lentil curries or tacos as a meat substitute. A half-cup serving a few times a week will greatly benefit fiber consumption for the gut. If you’re not used to lentils, start small to avoid bloating.
How to Incorporate These Foods Into Your Diet
Wondering how to include these 11 foods for gut health in your diet? Don’t worry; you don’t have to overhaul your eating plans instantly. Pick one or two each week to incorporate into meals or snacks— an apple or chia seed pudding instead of your usual go-to snack, or yogurt instead of ice cream for dessert. You’ll be surprised how these small changes add up!
Mix and match and have fun. Make smoothies with kefir and bananas or put apples and chia seeds on your oatmeal. Have sauerkraut or kimchi as a side for lunch to boost probiotics. The key is to make these a part of your regular diet, and your gut will learn how to regulate itself over time.
But if you have digestive issues, talk to a doctor before changing your diet too much—especially with lentils or chia seeds. They may know what’s best for you.
Conclusion
Gut health is critical to feeling good each day. Whether it’s mental awareness or immune health, the gut can transform how we feel about ourselves and everything around us. The eleven foods listed above—yogurt, kefir, sauerkraut, kimchi, bananas, oats, apples, garlic, onions, chia seeds, and lentils—are the best options for gut microbiome health. They are filled with helpful probiotics, prebiotics, and fiber, and all easily accessible from the grocery store.
Go slow, experiment, and see what works best for you. Have you noticed that one thing gives you more energy while another makes you fatigued? Be mindful of how your body reacts and work with it as you formulate a gut-friendly diet. With a few easy changes to what you normally consume, you can feed your good gut bacteria, reduce overall inflammation, and feel amazing from head to toe. What will be the first new addition? Your gut could use the love!