The Top Foods For A Healthy Gut

Here is a list of 15 of my favourite gut-friendly foods. Not only are they excellent at nourishing healthy bacteria in your digestive tract, but they promote health and vitality in other ways too. Let’s check them out!

To achieve optimal gut health, it’s essential to put the right food in your body. But what are the superfoods for gut health? In this guide, we’ll go over the most beneficial gut-friendly foods, including probiotics, bone broth, and more.

By following these tips and incorporating more gut-friendly foods into your diet, you can reverse chronic digestive issues and begin feeling healthier than ever before! Here are the top foods for gut health!

Disclosure: This post, is intended for informational purposes only. It does not provide medical advice. This post may contain affiliate links that at no additional cost to you, We may earn a small commission when you buy through links on our site.

Whole Grains


Just as you want to get plenty of fibre from food, eating whole grains is also a good idea. With an entire section dedicated to them in your grocery store, plenty of delicious options are available.

There are so many varieties of whole grains that you can genuinely have fun with – remember that a healthy gut diet is full of both fibre and whole grains!

Get started by choosing unrefined versions whenever possible. By doing so, you will be avoiding any harmful additives and keeping your risk for inflammation lower.

Remember: Probiotics aid digestion; sugar inhibits it; fibre supports it; whole grains promote it!

Generally speaking, when it comes to a healthy gut diet plan, make sure that you consume enough raw fruits and vegetables and whole grains – like oats or wheat berries.

These foods contain insoluble fibres, which attract water into the intestines after being destroyed (which helps create bulky stools for more straightforward elimination).

Insoluble fibres are unique because they don’t dissolve into mush once inside us – something soluble fibrous foods like citrus fruits often do!

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Leafy Greens

Leafy Greens

Some studies show that leafy greens may help you lose weight and have more energy.

They are packed with lots of nutrients and vitamins, which help support your immune system and reduce inflammation in your gut.

Examples include

  • Kale
  • Spinach
  • Swiss chard
  • Dandelion greens
  • Collard greens
  • Arugula
  • Chicory leaves and
  • Mustard greens.

Mix them into a salad or stir-fry to reduce their bitter flavour. If they’re too hard to swallow on their own, don’t worry—there are plenty of ways to mask their taste.

Try juicing them and adding fruit or using herbs such as mint and cilantro, both of which pair well with most greens.

You can also try: Greens powder like Vital Greens is easy to add if you need an extra boost!

Read more: 8 Excellent Health Benefits of Probiotics

Fermented Foods

Fermented Foods for gut health

There are two types of people in our lives: those who love fermented foods and those who hate them.

If you are into that latter group, I can’t blame you—the smells and flavors of fermented foods are polarising.

But it’s also worth giving some a try. Many different cultures worldwide eat foods like yogurt, miso, tempeh, kimchi, and sauerkraut because they’re good for your gut microbiome (and your health).

New research shows how people who consume more fermented foods have better levels of gut bacteria than their peers.

One study analyzed fecal samples from 40 adults over four weeks; 20% were high consumers of fermented foods, while 80% had low consumption rates. The results?

Probiotics can help amplify the effects of a weight management routine. Probiotics from the Lactobacillus family can inhibit the absorption of fat. This helps the body metabolize calories more efficiently and store less fat under the skin.

Good Fats

Good Fats

Fat is essential for healthy digestion, absorption of nutrients, regulation of hunger hormones, and inflammation, among other things.

Our bodies need fat, but it’s necessary to make sure you’re eating quality fats. Unsaturated fats are generally healthier than saturated and trans fats (found in processed foods), which can cause inflammation and chronic diseases.

To maintain a healthy gut, try incorporating monounsaturated fats found in nuts and seeds into your diet.

Avocados are also excellent sources of fibre and fat—and they even contain natural B-vitamins!

Safflower oil is another good source of omega-6 fatty acids that help reduce inflammation throughout your body (and your gut!) instead of exacerbating it like some saturated fats do.

Read more: 8 Probiotic Foods That Are Extremely Beneficial

Nuts and Seeds

Nuts and Seeds

Most nuts and seeds are great for gut health because they have probiotics. It’s essential to include a variety of nuts and seeds so that you can get a wide variety of these good bacteria. Cashews, almonds, walnuts, pine nuts, pistachios, and pumpkin seeds are all great!

But here is a rider: do not make yourself sick by eating too many at once, but if you eat small amounts of different foods throughout your day, you will stay healthy.

Peanuts aren’t a nut, but they too contain probiotics! Probiotic-rich foods also encourage your body to create essential vitamins like Vitamin K2, which is needed by every cell in your body to absorb calcium.

Calcium deficiencies lead not only to osteoporosis but tooth decay as well as inflammation and blood clotting, which can both result in heart disease or stroke, respectively.

Other benefits of probiotic foods are lower cholesterol levels and healthier hair, skin and nails.

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Prebiotic Foods

Prebiotic Foods for gut health

Prebiotic foods are an essential source of fibre, a vital part of healthy gut bacteria. Bananas and Garlic both contain prebiotics that nourishes good gut bacteria.

Garlic also contains allicin, which helps kill harmful bacteria. Asparagus is rich in folic acid and folate, which are B vitamins that decrease inflammation in our bodies. And Cauliflower provides plenty of insoluble fibre as well as vitamin C to help keep your immune system strong.


Probiotic-rich foods, such as fermented ones like Kimchi, Kefir, Sauerkraut, and Yoghurt, can help you up to your probiotic consumption.

Consider taking a probiotic supplement instead. But, if you are on any other medications or have any underlying health conditions, you should consult your doctor before beginning any supplementation.

The following sources were consulted while research this article:

Gut Bacteria and Leafy Greens

Disclaimer: This post does not provide medical advice. It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your primary care physician before applying or following any of the methods or suggestion described here.

Jennifer Turner

A holistic health content writer, Jennifer Turner specializes in health and wellness, mental and emotional well-being, as well as dietary topics.

When She is not in writing, you can find her reading health and wellness content or some interesting travel blogs.