The gut plays a crucial role in digestion, nutrient absorption, and immune system function, so maintaining good gut health is vital. Eating a healthy and balanced diet that includes foods that promote gut health is one of the most effective ways to promote gut health.

Here are some of the best foods to eat for gut health.

Probiotics

Probiotics are good bacteria that live in your gut and help to keep it healthy. Many foods contain probiotics naturally, or you can use a high-quality supplement.

Naturally probiotic foods include yogurt, sauerkraut, kimchi, and pickles.

Prebiotics

Prebiotics are a type of fiber that can be found in some foods. They're important because they help you get the most out of your probiotics by feeding and encouraging them to grow.

Prebiotic foods are rich in soluble fiber, which means they're good for your gut health because they feed the good bacteria already living there.

Some examples include onions, garlic, and leeks.

Fiber

Fiber is a carbohydrate that cannot be digested by your body. You can find it in plant foods such as fruits, vegetables, whole grains, and legumes.

In the digestive system, fiber requires more time to break down, keeping you full longer. It also promotes healthy digestion by helping food move through your intestines more quickly and easily.

Some high-fiber foods that you can consider eating more often include:

Fruits - Apples, bananas, oranges, pears, raspberries, strawberries, and blueberries are all high in fiber.

Vegetables - Broccoli, carrots, spinach, kale, sweet potatoes, Brussels sprouts, and artichokes are all good sources of fiber.

Legumes - Lentils, chickpeas, black beans, kidney beans, and peas are all high in fiber and protein.

Whole grains - Brown rice, quinoa, oatmeal, whole wheat bread, and barley are all good sources of fiber.

Nuts and seeds - Almonds, chia seeds, flaxseeds, and pumpkin seeds are all high in fiber and healthy fats.

Berries - Blackberries, raspberries, and strawberries are high in fiber and antioxidants.

Herbs and Spices

Herbs and spices are a great way to flavor your food. They're also packed with nutrients that promote gut health, including fiber, antioxidants, and anti-inflammatory compounds.

Ginger, turmeric, cumin, peppermint, and fennel are powerful gut-health choices.

For more everyday cooking, oregano, thyme, rosemary, basil, and sage are also wonderful options that help improve gut health.

Gut health is an essential part of your health. While it's important to avoid processed foods and eat a balanced diet as much as possible, you can prioritize your gut health by including these gut-healthy foods in your diet as much as possible.

Featured