Eating the best foods for gut health is vital to your overall wellness—research points to the importance of the gut-brain connection. What we feed our bodies can impact not only the way our bellies feel but how our whole body feels and functions. In fact, crafting a nutritious menu full of vitamins, fiber, probiotics, and prebiotics can go a long way toward better digestive health and gut health.
“Having the appropriate amount of bacteria in the gut helps to process foods and keeps your body nourished and healthy in every aspect,” explains Rudolph Bedford, MD, gastroenterologist at Providence Saint John’s Health Center in Santa Monica, CA. “The bottom line is that your gut is the center of the universe. Anything that goes into your gut will essentially affect any other organ in your body.”
If your gut is off you may experience symptoms such as chronic constipation, diarrhea, gas, bloating, depression, and lack of sleep, according to Keri Gans, RDN, the author of The Small Change Diet and podcast host of The Keri Report. Luckily, there are ways to tackle these symptoms.
Ready to reap some serious gut-boosting benefits? Try adding some of these foods to your diet.
1. Kimchi
Kimchi, fermented cabbage, is one of Gans’ top foods for improving gut health. “Fermentation results in postbiotics, non-living metabolites that provide a health benefit when consumed,” Gans says. “Research on postbiotics has shown they help balance the microbiome in our gut and maintain digestive health.”
2.Gingers
While some may complain of bloating after consuming ginger, according to Dr. Bedford, it tends to be a great food for regulating gut health (and adding some flavor to your dishes). “It cuts down on gut inflammation and fermentation, it helps in terms of bowel habit or bowel movements and contains antioxidants,” Dr. Bedford says.
3. Black beans
You may have heard that high-fiber foods are good for your health—this is also true for your gut. “Black beans are packed with fiber, both insoluble and soluble,” says Gans. “Insoluble fiber specifically has been associated with decreasing the risk of constipation.”
4. Almonds
Almonds are high in healthy fats, fiber and protein and are a great nut option to support your overall health. These nuts “help to support the gut microbiome,” Dr. Bedford says, and are “definitely good for gut health.”
5. Yogurt
Gans recommend adding yogurt to your diet as it is a great option for a probiotic-rich food. “Probiotics consist of living microorganisms that help increase the good bacteria in our gut,” Gans explains. Plus, yogurt can be easily eaten as a tasty snack or added to foods like smoothies, soups, condiments, baked goods, and more.
6. Bananas
If you’re looking to add more fruits to your diet, dr. Bedford recommends eating more bananas. They are high in fiber, which aids in digestion and helps you feel full longer. Bananas also contain prebiotics, which help the good bacteria in your gut (also known as probiotics) thrive, Natalie Rizzo, MS, RD, previously explained of banana health benefits.
7. Apples
The phrase “an apple a day keeps the doctor away,” may actually have some merit. Along with bananas, apples are “definitely a good fruit for gut health,” Dr. Bedford notes. This fruit is also rich in fiber and prebiotics.
8. Pears
Pears are another great fruit to add to your menu because they are also “a good source of fiber, specifically soluble fiber,” Gans explains. “Soluble fiber helps promote regular bowel movements.”
9. Asparagus
“Asparagus is a prebiotic food that is good for your gut,” Gans explains. “Prebiotics are food for the good bacteria in your gut which helps it thrive and keeps a healthy balance of the microbiome.”
10. Kale
Like asparagus, kale is a green leafy vegetable, which is a variety that Dr. Bedford notes are “full of various vitamins and antioxidants that are certainly important to not only gut health, but also your overall health.”
11. Collard greens
If you’re looking for more leafy greens to add to your plate, look no further than collard greens. This vegetable is high in (you guessed it) fiber and has a high water content, which aids in digestion.
12. Salmon
Seafood lovers, rejoice. “Salmon is rich in omega-3 fatty acids which have anti-inflammatory properties and may help reduce any potential inflammation in the gut,” Gans explains.
13. Onions
Onions are another great probiotic-rich food that helps contribute to better gut health, according to Dr. Bedford. Plus, onions are great for adding lots of flavor to a variety of dishes.
14. Sauerkraut
If you’ve ever topped your hot dog with sauerkraut, you’ve been doing your gut a favor. This fermented cabbage product is a probiotic-rich food that makes for a tasty side or condiment.
15. Kefir
Think of kefir as yogurt’s more fermented (derived from milk) sibling. Dr. Bedford recommends this probiotic powerhouse as it aids in digestive and immune health. “Anything that is fermented is essentially a good, probiotic-friendly food,” Dr. Bedford explains.
What are probiotics?
Probiotics are “living microorganisms,” says Gans. These microorganisms are bacteria—commonly referred to as “good” bacteria. These good bacteria can be found in lots of foods (as well as probiotic supplements) and help contribute to a healthy balance of bacteria in the gut and the rest of the body.
What are prebiotics?
Prebiotics and probiotics are actually very different—but we depend on both for optimal gut health. While probiotics, like yogurt or miso, are foods fortified with good gut microflora, prebiotics are the foods that have the nutrients to feed that gut microflora, Sunny Jain, molecular biologist and Sun Genomics founder previously explained. “A prebiotic food’s purpose is not to provide nutrition to you and your physiology, but to your commensal gut microbes and their micro-physiology, broadly called gut health,” Jain added.
Assistant Editor
Shannen Zitz is an Assistant Editor at prevention, where she covers all things lifestyle, wellness, beauty, and relationships. Previously the Editorial Assistant at prevention, she graduated from the State University of New York at Cortland with a bachelor’s degree in English. If she’s not reading or writing, you can probably find her frequenting the skincare and makeup forums on Reddit or hogging the squat rack at the gym.