The proper functioning of the gut microbiome is crucial for maintaining good health and wellness as it aids in the digestion of food to produce energy for the body and absorbs nutrients to support overall well-being.
Ongoing research even suggests that the state of the gut microbiome is related to the development of chronic illnesses. Metabolic disease, gastrointestinal disorders, certain cancers and even brain health and immunity may be influenced by gut health.
“According to Stefani Sassos, MS, RDN, CDN, Deputy Director of the Good Housekeeping Institute Nutrition Lab, having a healthy digestive system is essential for the breakdown and distribution of nutrients from all food throughout the body, as the gut is where everything is ultimately broken down.”
The gut microbiome comprises more than 100 trillion bacteria, both beneficial and harmful, and the wellbeing of the gut is significantly influenced by dietary habits. Whenever the gut is imbalanced, it creates a setting that may raise the risk of illnesses and health problems.
Eating gut-friendly and nutrient-rich foods, exemplified below, is the ideal approach to sustain a healthy ratio of beneficial and harmful bacteria. According to Sassos, while probiotic supplements are trendy, food-based probiotics are superior in terms of bioavailability as they contain essential nutrients such as vitamins, minerals and antioxidants.
Yogurt, sauerkraut and other fermented foods are among the top foods that promote gut health by nourishing beneficial bacteria, enhancing the production of natural antibodies and aiding in the prevention of infections.
Your diet can benefit from other foods such as oats, Swiss chard, and pears, as they contain soluble fiber that assists in maintaining stable energy levels and nourishing beneficial gut bacteria. Continue reading to discover additional foods that are beneficial for gut health.
Top Foods for Healthy Gut
1. Oats
Oats are truly lovable due to their abundant health benefits, specifically their high beta-glucans content which is a soluble fiber that forms a viscous substance while traversing the digestive system, aiding in stabilizing energy levels and providing a satiated feeling.
Additionally, this variety of fiber contributes to the stabilization of blood sugar levels, and an unhealthy or imbalanced gut can consequently affect blood sugar and gut health.
Eating foods that contain high levels of beta-glucans may assist in preventing insulin resistance and regulating blood sugar levels. Incorporate oats into your meal by adding fresh fruits and nuts to a bowl of oatmeal, blending the oats into a nutritious smoothie, or preparing oat muffins for breakfast.
2. Bulgar
Bulgur wheat, a well-known grain in Middle Eastern cooking, serves as a gut-friendly food due to its high content of resistant starch which functions as prebiotics to stimulate the growth of beneficial bacteria in the gut microbiome.
According to Sassos, Bulgar is an excellent substitution for rice or quinoa due to its higher fiber content and lower carbohydrates. Its nutty taste complements various grain salads and side dishes, enhancing their flavors.
Incorporating bulgar into your preferred meals is a simple technique to increase your fiber intake, as it cooks quickly, making it a convenient and healthy supplement to evening dishes. Experiment with this tasty bulgur pilaf dish that is sure to please the entire household.
3. Bananas
One of the most cost-effective means of promoting gut health is by consuming bananas, which are recognized as among the top foods that aid digestion. Bananas feature inulin, a variety of soluble fiber that is identified as a prebiotic and effectively nourishes beneficial gut bacteria.
A meta-analysis suggests that incorporating additional bananas into your diet might aid in alleviating unpleasant gastrointestinal symptoms, such as diarrhea or constipation, by improving the consistency of the stool and enhancing bowel function.
4. Lentils
Resistant starches found in lentils are beneficial for gut health and are one among several essential nutrients such as folate, iron, and B vitamins that make lentils a versatile food. Could you elaborate on the importance of resistant starches?
Resistant starch, a form of carbohydrate, undergoes fermentation in the large intestine, acting as a prebiotic to nourish beneficial bacteria in the gut. This leads to the development of a healthy gut microbiome, as well as additional advantages such as prolonged satiety, enhanced bowel movement regularity, and promotion of heart health.
According to Sassos, lentils are highly nutritious and are a rich source of both fiber and protein. A filling lentil soup or lentil and rice combination can be enjoyed as a satisfying meal. For additional lentil recipe ideas, refer to our list of preferred options.
5. Berries
Berries, such as blueberries, raspberries, and strawberries, are among the most nutritious fruits you can consume. A shared characteristic among these berries is their ability to maintain proper gut function.
Berries possess antioxidants that can combat diseases and reduce gut inflammation. A review conducted in 2020 by the Journal of Food and Function revealed that berries have been proven to ease gut inflammation symptoms.
Prebiotics are abundant in berries, making them a top source of vitamin C that can improve gut barrier function, increase nutrient uptake, and shield against specific toxins. Kick off your day with a simple summer berry smoothie, or preserve them in the freezer for a sweet, nutrient-packed treat later on.
6. Yogurt
When considering the best foods for gut health, probiotic-rich yogurt is likely the initial thought, and rightly so. The live microorganisms found in yogurt, known as probiotics, work to maintain a happy and healthy gut microbiome.
Probiotics could offer speedy alleviation if you have symptoms such as bloating, gas, constipation or diarrhea. To lessen the effects of lactose intolerance, individuals who cannot tolerate lactose may find relief from non-dairy probiotic yogurt that contains L. acidophilus and Bifidobacterium sp.
According to our specialists, not all yogurts include active cultures, hence, in order to fully benefit, it’s important to examine the label for active or live cultures. It’s recommended to choose a low-sugar, high-protein yogurt with uncomplicated ingredients.
7. Sauerkraut
The tangy flavor and crispy texture of sauerkraut can elevate any meal, whether it’s added to a sandwich, salad, or grain bowl. Additionally, sauerkraut is a great way to promote gut health as it contains probiotics that aid in digestive support. This fermented cabbage is packed with goodness that your gut will love.
Microorganisms present in cabbage ferment its natural sugars during the process, transforming them into organic acids and carbon dioxide. This also aids in the digestion of food nutrients, making them more easily digestible. If sauerkraut isn’t your preference, you can still obtain gut-friendly advantages by opting for kimchi and miso instead.
8. Kimchi
Kimchi, a spicy Korean condiment similar to sauerkraut, is made from fermented cabbage and may include scallions, radishes, and shrimp for added taste. It can be found in the refrigerated area that stocks other Asian sauces, pickles, and sauerkraut.
Adding kimchi to a bowl of fried rice with vegetables and an egg makes for a delectable meal.
9. Kefir
Drinkable yogurt is a comparable product to kefir. Kefir is produced by the fermentation of milk sugars using kefir grains, consisting of yeast and lactic acid bacteria, resulting in a slightly thicker texture and sharp taste. Like yogurt, kefir is filled with probiotics.
Opt for plain kefir instead of flavored ones to avoid consuming extra sugars, or create your own kefir. As a result of the fermentation process, kefir has a tangy and acidic flavor, rendering it ideal for replacing milk in a breakfast smoothie. Alternatively, you could experiment with utilizing kefir instead of milk in one of our overnight oats recipes to create a nutritious blend of fiber and probiotics.
10. Kombucha
To produce kombucha, green or black tea is mixed with sugar and a symbiotic colony of bacteria and yeast (SCOBY), which is then fermented for a week or more. As a result of the fermentation process, alcohol and gases are released, resulting in the natural carbonation of kombucha. The end result is a tangy, effervescent tea.
Typically, the alcohol content in kombucha is lower than 0.5% ABV. This means that commercially produced kombucha must adhere to this limit and not exceed it according to federal regulations, which classify products exceeding 0.5% ABV as alcoholic beverages that must be regulated and marketed accordingly. Nevertheless, some homemade kombucha blends have been identified with alcohol contents ranging from 2% to 3% ABV.
In order to prevent the alcohol content from increasing in your homemade kombucha, it’s important to refrigerate it and reduce the fermentation period.
Experimenting with alternative tea varieties is worth considering. According to a 2019 report published in Nutrients, kombucha concocted with rooibos tea exhibited decreased levels of both ethanol (a form of alcohol) and acetic acid (also known as vinegar acid) when compared to kombucha made with black or green tea.
While fermenting green tea, probiotic lactic acid bacteria are created, which can provide benefits. Drinking kombucha produced from green tea can also offer the antioxidant characteristics connected with tea.
Bear in mind that certain kombuchas, particularly those prepared with black tea, have caffeine content. Some may also have artificial sweeteners that disrupt the balance of gut bacteria, rendering its consumption pointless. It is therefore advisable to scrutinize product labels carefully, or better yet, prepare your own brew.
11. Miso
Produced through the fermentation of soybeans, barley or rice, miso is a paste that contains beneficial bacteria similar to other fermented foods. In addition, consuming miso made from soybeans provides some protein. However, miso is also high in sodium, so a small amount can go a long way.
12. Tempeh
Tempeh shares similarities with tofu in that it is made from soybeans, however, unlike tofu, tempeh undergoes fermentation, which results in its incorporation of probiotics. The process of tempeh production involves the fermentation and compression of soybeans into a cake, which can subsequently undergo grilling, sautéing or baking. As a result of its high protein content, tempeh is an appropriate choice for individuals following a vegetarian or vegan diet. Furthermore, tempeh boasts significant levels of B vitamins, calcium, manganese, zinc, and copper.
13. Jerusalem Artichokes
Despite being commonly known as Jerusalem artichokes, this root vegetable does not belong to the artichoke family, but rather to the sunflower family. It is also referred to as sunchoke, sunroot, or wild sunflower, and bears a resemblance to gingerroot. As per the USDA, one cup of Jerusalem artichokes contains 3 g of protein, 2.4 g of fiber, 25% DV for thiamin, and 28% DV for iron.
An article published in Annals of Agricultural and Environmental Medicine in 2019 revealed that over 80% of the carbohydrates contained in sunchokes are made up of inulin, a prebiotic fiber that feeds your gut microbiome. Furthermore, sunchokes also contain thiamin, a B vitamin that promotes healthy hair, skin and nails, as well as iron which aids in the formation of red blood cells.
14. Leeks
Rich in beneficial fructans that promote gut health, leeks are a good source of key nutrients, with 1 cup providing 35% of the daily value (DV) for vitamin K, which aids blood clotting, and 12% DV for vitamin C, an antioxidant.
You can incorporate leeks into almost any meal by including them in an omelet or sautéing them to combine with roasted potatoes. Another option is brushing whole leeks with oil and briefly grilling them before mixing them with your preferred vinaigrette. If you’re short on time, give our Oven-Braised Leeks a go. They call for just 15 minutes of preparation.
The topic is onions.
Inulin, fructans, and fructooligosaccharides (FOS) are abundant in onions.
FOS prebiotics not only aid in developing gut flora, but they also enhance numerous health issues such as diarrhea, osteoporosis, atherosclerosis, gastrointestinal disorders, cardiovascular disease, and type 2 diabetes, as indicated by a literature review published in the International Journal of Molecular Sciences in 2022.
The versatility of onions allows them to be incorporated in various ways, such as adding them to soup or salad, topping a turkey burger after grilling, or roasting them with herbs and serving as a side dish.
16. Asparagus
Loaded with fructans (inulin and FOS), asparagus is a potent prebiotic that promotes gut health. Additionally, a 2020 study in the journal Metabolites reports that asparagus contains abundant antioxidants- natural compounds that combat free radicals and inflammatory substances within the body.
In as little as 15 minutes, you can make roasted asparagus by tossing the spears with olive oil, salt, and pepper, and then roasting them in the oven at 400°F for 10 to 15 minutes. Alternatively, you can shave raw asparagus onto a green salad for a tasty addition. Asparagus also makes a great addition to pasta or omelets.
17. Garlic
Garlic possesses properties that can aid in decreasing the likelihood of heart disease and possess anti-inflammatory traits in the body. The two primary fibers in garlic, inulin and fructooligosaccharides, make up an effective prebiotic pair. However, garlic offers additional benefits.
The journal Antioxidants published a review in 2020 that reveals garlic’s potential health benefits, such as aiding in the prevention of cancer, metabolic disorders, cardiovascular diseases, high blood pressure, and diabetes due to its antioxidant, anti-inflammatory, and lipid-reducing characteristics. This indicates that garlic possesses numerous advantages that are worth considering despite its small size.
Having to peel garlic cloves and the smell it leaves on your hands can be avoided with a useful garlic press. It allows you to use the entire clove without peeling it. Garlic is a versatile seasoning and can be used in many dishes, such as stir-fries and pasta, by sautéing it with onions.