Key takeaways:
You have more bacteria in your gut than you do cells in your entire body. So it’s important to keep them healthy for your gut health and overall health.
Probiotic foods provide your gut with live, healthy bacteria. Probiotics can be found in dairy products, like yogurt, and fermented veggies like kimchi and pickles.
Prebiotic foods are also important. They are usually foods high in fiber — like nuts, vegetables, and whole grains — that help the bacteria in your gut grow.
Gut health is getting more attention these days as a critical part of overall health. And it’s directly impacted by the millions (or, more likely, trillions!) of microorganisms like bacteria that live there. There are more bacteria in your gut than cells in your entire body. Some people even consider this community of bacteria — called the “gut microbiome” — its own organ system. And the microbiome affects more than just your digestion.
Read on to learn some of the best gut-healthy foods.
How does food impact gut health?
Food affects the delicate balance of the healthy bacteria in your gut. These good bacteria are a key part of your overall health — beyond just your intestine. They can protect you from bad bacteria and infection. They can even lower your risk for conditions like diabetes and cardiovascular disease. This is why it’s so important to “feed” them the good stuff.
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Most gut-healthy foods contain probiotics or prebiotics:
Probiotic foods deliver live, healthy gut bacteria directly to your intestines. Many foods contain probiotics. Some people take probiotics as supplements in the form of pills.
Prebiotic foods are a little different. They contain indigestible substances that help the bacteria already in your gut grow. Prebiotics usually consist of a specific type of carbohydrate called fiber.
Many of the gut-healthy foods on the list below contain either probiotics or prebiotics. But some are healthy for your gut for other reasons, too.
What are the best foods for your gut?
If you’re trying to increase the number of gut-healthy foods in your diet, you don’t need to go out and buy all of these at once. In fact, a sudden increase in fiber intake can be hard on your gut to digest. Instead, experiment with a few foods that sound good to you, and go from there.
1. Yogurt
Yogurt and other fermented dairy products — like kefir, buttermilk, and sour cream — are cultured with bacteria. This means they contain a healthy dose of live probiotics that help fight off infections (even respiratory infections) and keep your gut healthy. Yogurt is one of the easiest and most popular ways to get your probiotics.
2. Pickled vegetables
Fermented and pickled vegetables go beyond just pickled cucumbers. They also include foods such as:
Kimchi
Sauerkraut
Other pickled vegetables, like beets, carrots, or cauliflower
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Similar to the dairy products mentioned above, fermented foods contain a lot of healthy bacteria. Fermented foods are linked to a reduced risk of developing diabetes, heart disease, and obesity.
3. Miso
Miso is also a fermented product that delivers a healthy dose of good bacteria. Fermented from soybeans, it’s a common ingredient in traditional Japanese cooking. But miso has become a popular ingredient in many recipes — especially plant-based recipes. Miso paste can be found in most grocery stores, and it can easily be added to:
Soups
Salad dressings
Marinades for meats and vegetables
Dipping sauces
Stir fries
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4. Sourdough
Sourdough is actually fermented bread. It’s fermented with both bacteria and yeast, giving it an appealing sour taste that many people know and love. Since bread is baked, many of the bacteria die off in the process. But they leave behind healthy vitamins and molecules that are good for your gut.
5. Apple cider vinegar
Apple cider vinegar has some natural antimicrobial properties. And, surprisingly, it’s a natural source of prebiotics and probiotics. Some people who take it report decreased bloating, less gas, and improved digestion.
6. Extra-virgin olive oil
Many people know that extra-virgin olive oil is full of healthy fats that are good for your heart. It’s also a key component of the Mediterranean diet, which is considered one of the best diets for heart health. But researchers are also learning about the ways extra-virgin olive oil is great for your gut, too. More specifically, olive oil has been shown to:
Increase the growth of good bacteria
Prevent the growth of bad bacteria
Increase production of fatty acids, which have an anti-inflammatory effect
Improve immune function in the gut
Promote a healthy gut lining
7. Bone broth
Bone broth has become a popular food because it’s high in collagen. Some people are even using it to help with different health conditions. When it comes to benefits for gut health, the research is still not clear. It’s possible that glutamine, one of the amino acids in bone broth, helps the gut by strengthening the intestinal lining, reducing inflammation, and maintaining a balance between good and bad bacteria. But gut health aside, bone broth provides a healthy dose of vitamins and minerals.
Dr. Iman Bar, a functional medicine doctor who focuses on a natural approach to gut healing, said bone broth is worth adding to your diet.
“It is easy to absorb, loaded with essential amino acids, and excellent for gut health,” she said. “It is a packed source of nutrients — like collagen, chondroitin, glucosamine, and gelatin — that can heal tissue injuries and inflammation.”
8. Spirulina
Spirulina is a green-colored algae that’s high in protein and anti-inflammatory compounds. It’s often sold as a powder and added to foods like smoothies. Scientists believe it not only helps the good bacteria in your gut thrive but that it can also positively affect the gut-brain axis.
9. High-fiber foods
Last but not least, high-fiber foods are great for gut health because they provide a good dose of prebiotics. Many different types of food are high in fiber, including:
Fortified cereals
Beans
Fruits (especially ones you eat with the skin)
Dried fruits
Whole grains, like unrefined barley, wheat, and oats
Nonstarchy vegetables (especially any dark-green ones)
Almonds, especially with the skin on
Bar recommends eating fruits and vegetables of different colors. “The most vibrantly colored fruits and vegetables are the richest in vitamins, minerals, fiber, and antioxidants,” she said.
Quiz: What foods are good for your gut?
One final tip to incorporate gut-healthy foods into your diet
If you’re looking for ways to eat more gut-healthy foods, you may find it easier to think in terms of overall diets than individual foods.
Studies have shown that the following two eating patterns are particularly beneficial for the gut microbiome:
The Mediterranean diet: The Mediterranean diet focuses on healthy fats (like from almonds and olive oil), fresh vegetables, whole grains, and legumes. This eating style is not only helpful for your gut bacteria — it’s been also shown to reduce the risk of dying from any cause.
A (mostly) plant-based diet: As the name implies, this diet focuses on filling up your plate with nutrition mostly from plant-based sources. Although some animal protein can be incorporated, the idea is to minimize it. Plant-based diets can reduce your chance of obesity and heart disease.
You don’t need to follow these specific diets. Remember that balance is key. There’s no need to be too restrictive or hard on yourself. What’s most important is to find a diet that’s healthy enough to give you good nutrition, and that you can maintain for the long term.
Frequently asked questions
Processed foods, especially those high in fat and sugar, can alter the gut microbiome and can lead to inflammation.
Foods that can increase the number of harmful bacteria in your gut include:
Refined grains
Artificial sweeteners
Saturated fat from meat and high-fat dairy
Fried foods
Alcohol
Foods high in FODMAPs — carbohydrates that are difficult to digest
Not necessarily. Studies show that drinking coffee can affect the types of bacteria in your gut microbiome. What’s not clear at this point is whether these changes are positive. But we do know that coffee can help you poop by sending signals to your gut to increase contractions and help move food along. In general, this is positive for gut health. Coffee can affect people differently, though, so it’s best to listen to your body’s cues.
Gut-healthy drinks contain important nutrients — including prebiotics and probiotics — that feed and support the gut microbiome. Examples of gut-healthy drinks include:
Kombucha
Ginger tea
Kefir
Green tea
Plain water is also excellent for gut health. Water helps to balance the gut microbiome. It also helps keep stool soft and easier to pass. And, bonus: Plain water is naturally sugar-free.
Processed foods, especially those high in fat and sugar, can alter the gut microbiome and can lead to inflammation.
Foods that can increase the number of harmful bacteria in your gut include:
Refined grains
Artificial sweeteners
Saturated fat from meat and high-fat dairy
Fried foods
Alcohol
Foods high in FODMAPs — carbohydrates that are difficult to digest
Not necessarily. Studies show that drinking coffee can affect the types of bacteria in your gut microbiome. What’s not clear at this point is whether these changes are positive. But we do know that coffee can help you poop by sending signals to your gut to increase contractions and help move food along. In general, this is positive for gut health. Coffee can affect people differently, though, so it’s best to listen to your body’s cues.
Gut-healthy drinks contain important nutrients — including prebiotics and probiotics — that feed and support the gut microbiome. Examples of gut-healthy drinks include:
Kombucha
Ginger tea
Kefir
Green tea
Plain water is also excellent for gut health. Water helps to balance the gut microbiome. It also helps keep stool soft and easier to pass. And, bonus: Plain water is naturally sugar-free.
The bottom line
Eating gut-healthy foods promotes the growth of healthy bacteria in your gut. When these bacteria thrive, so do you. You can choose to add foods like yogurt and fermented vegetables into your diet. Or you can try a Mediterranean or plant-based eating pattern. But you don’t have to overhaul your diet to incorporate gut-healthy foods. Small changes and additions go a long way. And there are plenty of foods rich in prebiotics and probiotics to choose from to keep your gut happy.
Why trust our experts?
References
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Misra, S., et al. (2019). Applications of probiotics as a functional ingredient in food and gut health. Journal of Food and Nutrition Research.
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Monro, J. A., et al. (2013). The risk of lead contamination in bone broth diets. Medical Hypotheses.
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Neyrinck, A. M., et al. (2017). Spirulina protects against hepatic inflammation in aging: An effect related to the modulation of the gut microbiota? Nutrients.
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Satokari, R. (2020). High intake of sugar and the balance between pro- and anti-inflammatory gut bacteria. Nutrients.
Sorrenti, V., et al. (2021). Spirulina microalgae and brain health: A scoping review of experimental and clinical evidence. Marine Drugs.
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