10 Essential Foods for a Healthy Gut

Maintaining a healthy gut is essential for overall wellness. A balanced gut microbiome supports digestion, boosts the immune system, and even influences mental health. One of the best ways to promote gut health is by incorporating gut-friendly foods into your diet. Here are ten essential foods that can help keep your gut in top shape.

1. Yogurt (If dairy is tolerated)

Yogurt is a well-known probiotic food, rich in beneficial bacteria that support gut health. These live bacteria, such as Lactobacillus and Bifidobacterium, help maintain a healthy balance in your gut microbiome. For the best results, choose plain, unsweetened yogurt with live and active cultures. 

Nutritionist Tip: Enjoy greek yogurt with 5g of sugar or less

2. Kefir (If dairy is tolerated)

Kefir is a fermented milk drink that is packed with probiotics. It contains a diverse range of bacteria and yeast, making it more potent than yogurt. Regular consumption of kefir can improve gut health by increasing the number and variety of beneficial microorganisms in your digestive system.

HOW: Kefir is a strong fermented beverage so a little goes a long way for gut health.  Start with an ounce of kefir a day, mix with granola or oatmeal and slowly work your way up to ½ a cup.  Feel free to add berries, nuts or seeds for a delicious and nutrition pop of color

3. Sauerkraut

Sauerkraut, or fermented cabbage, is a natural source of probiotics and fiber. The fermentation process enhances the bioavailability of nutrients, which makes it easier for your body to absorb them. Sauerkraut also supports digestion by reducing the symptoms of bloating and gas.

HOW: Sauerkraut is the perfect addition to salads, wraps, and sandwiches!  If you’re feeling extra bold- try a spoonful with your scrambled eggs

4. Kimchi

Kimchi, a traditional Korean dish made from fermented vegetables, is rich in probiotics, vitamins, and antioxidants. The fermentation process of the cabbage is what enhances gut health and also adds a unique, tangy flavor to the vegetables. Incorporating kimchi into your diet can promote a healthy gut and support overall health.

HOW: Add a spoonful of kimchi to your salads, mix it into rice, 

5. Miso

Miso is a fermented soybean paste commonly used in Japanese cuisine. It is an excellent source of probiotics, which can help improve digestion and support gut health. Miso soup is a simple and delicious way to include this beneficial food in your diet.  

HOW: New to miso?  Here are 12 ways to incorporate the paste in everyday foods

6. Tempeh

Tempeh is a fermented soybean product that is rich in probiotics and protein. It also contains prebiotics, which are non-digestible fibers that feed the beneficial bacteria in your gut. Tempeh can be used as a meat substitute in various dishes, making it a versatile addition to your diet.

HOW: Dice the tempeh into cubes and brown each side in a pan with a little bit of coconut or avocado oil.  Use in any dish you add animal-based protein to. 

7. Garlic

Garlic is a powerful prebiotic food, meaning it feeds the beneficial bacteria in your gut. It contains inulin, a type of fiber that promotes the growth of healthy bacteria. Including garlic in your diet can help maintain a healthy gut microbiome and support overall health.

Nutritionist Tip: Garlic enhances the flavor of all savory dishes; but make sure to throw the garlic in towards the end so it doesn’t burn. 

8. Asparagus

Asparagus is another excellent source of prebiotics, particularly inulin. It helps promote the growth of beneficial bacteria in the gut and supports digestion. Asparagus is also rich in vitamins and antioxidants, making it a nutritious addition to your diet.

Nutritionist Tip:  Instead of cutting the ends off of asparagus, gently bend each stalk towards the bottom, it will naturally break apart where the tender edible parts meets the woody inedible part. 

9. Bananas

Bananas are rich in fiber, particularly pectin, which helps promote the growth of beneficial gut bacteria. They also help regulate bowel movements and prevent constipation. Bananas are an easy and convenient snack that can support gut health.

Nutritionist Tip:  The greener the banana the more fiber and less sugar

10. Apples

Apples are high in fiber, especially pectin, which acts as a prebiotic in the gut. Pectin helps feed beneficial bacteria and supports healthy digestion. Eating apples regularly can contribute to a balanced gut microbiome and overall health.

Nutritionist Tip: Red apples with roasted red pepper hummus is an ideal snack to be enjoyed any time of the day.

Tips for Incorporating Gut-Healthy Foods into Your Diet

1. Start Slow: If you’re not used to eating a lot of fermented foods or high-fiber foods, start with small amounts and gradually increase your intake to avoid digestive discomfort.

2. Variety is Key: Incorporate a wide range of probiotic and prebiotic foods into your diet to ensure you’re getting a diverse array of beneficial bacteria.

3. Stay Hydrated: Drinking plenty of water helps maintain a healthy digestive system and supports the function of fiber and probiotics.

4. Limit Ultra-processed Foods: Ultra-processed foods can disrupt the balance of your gut microbiome, hormones, and compromise your immune system. Focus on a mostly whole, natural food diet for optimal gut health.

Conclusion

Incorporating these ten essential foods into your diet can significantly improve your gut health. By promoting a balanced gut microbiome, you’ll support better digestion, a stronger immune system, and overall well-being. Start adding these gut-friendly foods to your meals today and experience the benefits of a healthy gut.

For more tips on gut health and nutrition, check out our program, "Get Gut Healthy." Our comprehensive approach provides you with the tools and knowledge you need to support your digestive health and overall wellness.