List of 12 Expert-Suggested Foods That Are Good for Gut Health

foods that are good for gut health

The gut is usually seen as an important part of achieving perfect health. This complex system, full of billions of bacteria, is essential to our general health and not only for digestion. The condition of our stomach is crucial because it affects everything from our immune system to our mental health in unexpected ways.

In this sense, the food we consume has the potential to be quite therapeutic. The secret to improved health is knowing which foods support and balance our gut microbiota.

Let’s explore ten expert-recommended foods that are good for gut health. Each has special qualities and advantages that may completely change the way you think about well-being from the inside out.

Importance of Gut Health

Before we get to the point and learn about the best foods for gut health, let’s know the importance of it. Beyond only digesting, gut health is very important. It is essential to both our general physical and mental well.

With billions of microorganisms living within it, the gut is vital to many body processes; therefore, maintaining health is crucial.

Digestion and Nutrient Absorption

Fundamentally, a healthy stomach effectively breaks down food so that nutrients are absorbed as well as possible. Providing the energy and nutrition required for all body processes depends on this mechanism. Malabsorption from a weakened gut may have an impact on general health.

Immune System Control

It’s interesting to note that the stomach contains a significant amount of the immune system. A healthy microbiome lowers the risk of infections and diseases and protects against pathogens, which is essential for a strong immune response.

Mental Health Connection

The gut-brain axis, an intriguing connection between mental and gastrointestinal health, is being highlighted by new studies. This relationship highlights the importance of a healthy digestive system for mental health by indicating that gut health issues may influence mood disorders like anxiety and depression.

Chronic Disease Prevention

Additionally associated with a decreased risk of chronic illnesses, including obesity, diabetes, and certain forms of cancer, is a healthy gut microbiota. This link emphasizes how crucial it is to preserve gut health in order to avoid illness over the long run.

Role of Bacteria in Digestive Health

The human gut is a vibrant ecosystem that is home to a vast variety of healthy bacteria known as the gut microbiome. These microbes are very important to our health and do not only reside in our digestive tracts. Understanding the mutualistic association between these microorganisms and our physique is crucial to realizing the significance of preserving intestinal well-being.

Variety and Equilibrium

For optimum health, a varied and well-balanced gut microbiota is necessary. Different types of bacteria carry out different tasks; some are essential for the digestion and absorption of food, while others are needed to synthesize certain vitamins and defend against dangerous diseases.

A varied population of bacteria guarantees the gut’s well-rounded operation, enhancing general health and well-being.

Support for the Immune System

A strong immune system is largely developed and maintained by gut microorganisms. By assisting immune cells in differentiating between benign and dangerous intruders, they lower the likelihood of allergies and autoimmune disorders.

This relationship requires a healthy balance since an unbalanced gut flora may cause an overactive immune system, which can cause inflammation and other health problems.

Relationship Between Mental Health

The gut-brain axis—a term used to describe the relationship between gut flora and mental health—seems to be significantly influenced by emerging studies. Dopamine & serotonin are among the two neurotransmitters that are produced by certain gut bacteria and are involved in mood and anxiety regulation.

The relevance of gut bacteria extends beyond physical health, as shown by the possibility that a healthy gut microbiome may improve mental health.[1]

List of Foods That Are Good For Gut Health

As of now, we know that there are several foods for better gut health, and incorporating them into your diet is good.

Let us check out the best 12 food items to consume.

1. Oats

Oats, in general, are rich in beta-glucans. It is a kind of soluble fiber that creates a gel-like material and passes slowly through the digestive tract. Oats have a plethora of health advantages, including stabilizing energy levels and keeping you full.

Furthermore, since an unbalanced or sick gut may affect blood sugar levels, this particular kind of dietary fiber also stabilizes blood sugar. Foods high in beta-glucans also help reduce the risk of insulin resistance and help control blood sugar levels.

Make morning oat muffins, combine oats into a nutritious smoothie, or just enjoy a bowl of oatmeal with your preferred fruit and nut toppings. It will work as the best food for good gut health and keep you healthy.

2. Bulgar

A common grain in Middle Eastern cooking, bulgur wheat has a highly resistant starch content that functions as a prebiotic to support the growth of good bacteria in the gut microbiome, making it a good meal for the gut. Because it is lower in carbs and actually contains more fiber, bulgur is a perfect substitute for quinoa or rice.

The whole grain gives any grain salad or side dish richness and a nutty taste. Since bulgar cooks quickly, getting more fiber into your diet is a quick and wholesome method. Bulgur is also a great complement to weeknight meals.

The entire family will love this tasty bulgur pilaf dish, and all of this makes it one of the best foods that are good for gut health.

3. Bananas

As one of the finest meals for digestion, bananas are among the most affordable options to support your digestive system. They include inulin, a soluble fiber type that functions as a prebiotic to support the growth of beneficial bacteria in the stomach.

A meta-analysis suggests that increasing the amount of bananas in your diet may help alleviate bothersome gastrointestinal disorders symptoms such as diarrhea or constipation by enhancing overall bowel function and stool consistency.

P.S. Save that overripe banana in your fruit basket for something delicious like chocolate banana cake or banana pancakes instead of throwing it away.

4. Lentils

Rich in essential minerals such as iron, B vitamins, folate, and resistant starches that promote intestinal health, lentils are a very adaptable diet rich in prebiotic fibers. Why are resistant starches so controversial? Resistant starch is one carbohydrate that feeds the beneficial bacteria in the stomach and ferments in the large intestines.

By doing so, you may enhance the health of your gut flora and reap additional advantages, including extending your feeling of fullness, promoting regular bowel movements, and bolstering your heart.

Lentils are truly organic nutrition powerhouses and offer an enormous amount of both fiber and plant proteins. For a filling and cozy dinner, consider preparing a substantial lentil soup and serving it over rice. View even more of the lentil recipes because once you try it, you will consider it one of the best foods for good gut health.

5. Berries

Among the healthiest fruits you can consume are berries, which include blueberries, raspberries, and strawberries. Keeping your stomach in control is something these berries, in particular, all have in common.

They have anti-inflammatory qualities, such as antioxidants, which help lessen intestinal inflammation. Berries have been shown to reduce the symptoms associated with gastrointestinal inflammation, according to some expert studies.[2]

In addition to being strong in vitamin C and prebiotics, berries may strengthen the intestinal barrier, promote nutrient absorption, and provide protection from some poisons. This is one of the reasons why they are considered among the top foods that are good for gut health.

Enjoy them as a nutrient-dense, sweet treat later in the day, or freeze them for an easy summertime smoothie to start your day.

6. Yogurt

When considering the finest meals for gut health, yogurt is typically the first item that springs to mind, and for good reason. Probiotics, or living bacteria that support a healthy gut microbiota, are abundant in yogurt. Probiotic foods may provide immediate relief from symptoms such as gas, bloating, diarrhea, constipation, or constipation.

A non-dairy probiotic yogurt supplemented with Lactobacillus acidophilus and Bifidobacterium sp. may help reduce lactose intolerance symptoms if you are lactose intolerant. So, add yogurt into the diet, including foods that are good for gut health.

According to experts, not all yogurts include live probiotics, so in order to get the most out of them, be sure to read the label and look for ones that list active or live cultures. Choose a high-protein yogurt made with basic ingredients and little added sugar.

7. Sauerkraut

With its tart flavor and crisp texture, sauerkraut elevates any meal to a new level. Use it in a grain bowl, on a sandwich, or in a salad. The many advantages sauerkraut has for gut health are just another reason to like it. Fermented foods such as cabbage that has been filled with probiotics to help the intestines is called sauerkraut.

The natural sugars in the cabbage are broken down by microorganisms during the fermentation process, producing carbon dioxide and organic acids in the process. This aids in the breakdown of nutrients in meals, greatly facilitating digestion.

If sauerkraut isn’t your thing but you still want to benefit from gut-healthy foods, kimchi and miso are excellent choices. Discover how to prepare homemade jarred sauerkraut.

8. Arable Fruits

Antioxidants, vitamins C and K, and other nutrients in this nutrient-dense fruit promote immunity, protection from heart disease, and digestion. They check off the gut health checkbox because they contain soluble & insoluble fiber, which is essential for digestion since they aid in maintaining regular bowel movements and provide stool volume.

This dish for Roasted Pork Chops with Pears is a tasty and easy way to include pears into your midweek supper table.

9. Dark Beans

Beans are considered to be an excellent source of fiber and protein for the stomach, and they go well with soups, dips, and side dishes. Cooked black beans typically have around 15 grams of fiber per cup. High in resistant starch, black beans feed the beneficial bacteria during digestion by acting as the good prebiotic food options.

It is possible that soaking the beans overnight can help you handle them better if you have trouble digesting beans since not everyone has the same tolerance level. Try adding canned black beans to a morning burrito of scrambled eggs and eggs for an added protein boost.

10. Tempeh

Tempeh is a great option if you’re searching for a nutty and tangy approach to add healthy gut bacteria to your stomach. This product made from fermented soybeans is high in plant-based protein and contains prebiotics and probiotic foods that are good for the gut microbiota.

To maintain the living cultures’ integrity throughout cooking, ensure the internal temperature stays below 115 degrees. For a simple lunch alternative, try these tempeh lettuce wraps because they are among the best foods that are good for gut health.

11. Ginger

Ginger offers a plethora of unexpected health benefits. You may already be aware of ginger’s reputation for helping with nausea, other digestive issues, and upset stomachs. Because gingerol is a naturally occurring chemical with anti-inflammatory & antioxidant qualities, it also aids in stimulating the digestive system.

There are many ways to enjoy it, but our favorite is to have a simple ginger tea to calm your tummy. Peel, cut, and wash the ginger. Place the ginger root and water in a small pan and boil. After straining the tea into a cup, let it sit for three to five minutes. Enjoy with your preferred sweetener added.

12. Swiss Chard

It’s better to have more greens. Vitamins A, K, and magnesium are essential elements found in leafy greens like Swiss chard, which are also quite simple to prepare. Furthermore, Swiss chard is high in fiber, which helps to maintain healthy cholesterol levels while feeding the good bacteria in your stomach.

Antioxidants included in dark leafy greens, such as Swiss chard, can reduce inflammation. Due to its extreme adaptability, this vegetable may be used in various healthy recipes, including salads, soups, stews, and sautés with other vegetables.


By including these 12 items in your healthy diet, you may improve your general health and gut health to a great extent. Each of these meals has special advantages, ranging from supplying vital minerals and high-fiber foods to encouraging the development of good bacteria.

Remember that the secret to maintaining a healthy gut flora is to eat a varied diet full of complete, unprocessed foods. For gut health, a balanced diet is as essential as managing stress, exercising often, and drinking enough water.

Before making any nutritional changes or adding foods that are good for gut health in your diet, always get advice from a doctor or dietician, particularly if you have any dietary restrictions or pre-existing medical issues.

Frequently Asked Questions Related to Foods That Are Good for Gut Health

What Are the Super Six Foods for Gut Health?

You should consume a wide range of plants from the following six groups: fruits, vegetables, whole grains, legumes (beans & pulses), nuts and seeds, and spices and herbs.

Which Diet Kills Gut Bacteria?

Certain species of gut bacteria may be killed by a “Western” diet heavy in fat and sugar and poor in fiber, which reduces the diversity of your microbiota. Use antibiotics sparingly—only as directed by your doctor—since they have the potential to eradicate both beneficial and harmful microorganisms.

What’s the Best Drink for Gut Health?

A simple concoction of lemon juice, water, and apple cider vinegar (with optional sugar) is endorsed by gastroenterologists. Try it with these three ingredients that you may already have on hand!

Are Tomatoes Good for Your Gut?

Researchers have shown that tomatoes contain substances that support the formation of good gut flora, which may aid in preserving a healthy digestive system and lower the risk of illnesses linked to poor gut health.

Are Eggs Bad for Your Gut?

Eggs support a healthy digestive system when consumed in moderation and might be beneficial in cases of severe digestive issues. Compared to several other high-protein meals, such as meat and legumes, eggs are often simple to digest in addition to being nutrient-rich.

Does Fasting Heal the Gut?

Your intestines are home to millions of bacteria that typically aid in the digestion of food and the synthesis of vitamins K and B vitamins. 12 By fostering the growth of these microbes, fasting might be among the many methods used to enhance gut health generally.

Is Curd Good for Gut Health?

Curd accelerates the breakdown of undigested food and harmful substances adhered to the intestinal lining. Therefore, curd is a beneficial addition to a diet that promotes intestinal health and prevents stomach illnesses. Curd is very helpful in keeping the digestive system in good condition.

Is Cucumber Good for Gut Health?

Cucumber water helps your body naturally break down meals and absorb nutrients, which helps with digestion. Cucumber fiber also helps to maintain regular bowel motions, which helps prevent constipation. Cucumbers provide additional health advantages for your intestines if you pickle them.


  1. Järbrink-Sehgal E, Andreasson A. The gut microbiota and mental health in adults. Current opinion in neurobiology. 2020 Jun 1;62:102-14.
  2. Joseph SV, Edirisinghe I, Burton-Freeman BM. Berries: anti-inflammatory effects in humans. Journal of agricultural and food chemistry. 2014 May 7;62(18):3886-903.

Disclaimer: This content, including advice, provides generic information only. It is not a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Ingredient Fact does not claim responsibility for this information.

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