Foods to Eat for Gut Health
Your gut health plays a bigger role in your well-being than you might think. A healthy gut keeps digestion running smoothly, supports your immune system, and even affects your mood! Let’s dive into some of the best foods to include—and which ones to avoid—to support your gut.
Foods to Include
Probiotic-Rich Foods
Probiotics are beneficial bacteria that help keep your gut healthy. Incorporating these foods can improve digestion and restore balance in your microbiome:
- Yogurt (with live cultures)
- Kefir
- Sauerkraut (unpasteurized)
- Kimchi
- Miso
- Tempeh
- Pickles (fermented varieties)
Prebiotic Foods
Prebiotics are fibers that feed your good gut bacteria. Adding these to your diet helps these beneficial bacteria flourish:
- Garlic
- Onions
- Leeks
- Asparagus
- Bananas
- Oats
- Chicory root
- Apples (high in pectin)
Fiber-Rich Foods
Fiber promotes digestion and provides food for healthy bacteria. It also helps regulate bowel movements. Some excellent sources include:
- Whole grains (brown rice, oats, quinoa)
- Legumes (beans, lentils, chickpeas)
- Fruits (berries, apples, pears)
- Vegetables (broccoli, spinach, artichokes)
Polyphenol-Rich Foods
Polyphenols are powerful antioxidants that benefit your gut bacteria:
- Berries
- Dark chocolate
- Green tea
- Red grapes
- Olive oil
Omega-3 Fatty Acids
Omega-3s have anti-inflammatory properties that help maintain gut health. Foods high in omega-3s include:
- Fatty fish (salmon, mackerel, sardines)
- Chia seeds
- Flaxseeds
- Walnuts
Bone Broth
Bone broth contains gelatin, which helps maintain the gut lining and supports digestion. Adding bone broth to your diet can soothe the digestive system and promote gut healing.
Fermented Foods
Fermented foods are a great source of beneficial bacteria that can strengthen your microbiome:
- Kombucha
- Natto
Foods to Avoid
Certain foods can disrupt your gut balance, leading to inflammation, discomfort, or poor digestion. Here are some foods to limit or avoid:
Highly Processed Foods
These foods often contain artificial ingredients, low fiber, and unhealthy fats:
- Processed snacks (chips, cookies)
- Fast food
- Frozen meals
- Sugary cereals
Artificial Sweeteners
Some sweeteners can negatively impact gut bacteria:
- Aspartame
- Sucralose
- Saccharin
Excessive Sugar
Too much sugar can feed harmful bacteria and disrupt the microbiome:
- Soda
- Candy
- Pastries
- Sugary drinks
Red and Processed Meats
These meats can be difficult to digest and may promote the growth of harmful bacteria:
- Bacon
- Sausages
- Hot dogs
- High-fat cuts of beef
Refined Grains
Refined grains lack fiber and can contribute to gut imbalances:
- White bread
- White pasta
- Pastries
Dairy (for those with intolerance)
If you’re lactose intolerant, dairy may cause bloating or digestive discomfort:
- Milk
- Ice cream
- Cheese
Alcohol
Excessive alcohol can harm the gut lining and kill off beneficial bacteria, so it’s best to consume it in moderation.
Fried Foods
These foods can irritate the digestive system and are harder to digest:
- French fries
- Fried chicken
- Doughnuts
Your gut will love you for eating more whole, nutrient-dense foods. It doesn’t have to be perfect—just aim to make small, consistent changes. When your gut is happy, you’ll feel the difference in your energy and mood.
