What Are the Most Gut-Healthy Foods?

Written by Nicole Andonian, MD | Reviewed by Katie E. Golden, MD

Key takeaways:

You have more bacteria in your gut than you do cells in your entire body. So it is important to keep them healthy for your overall health.
Probiotic foods provide your gut with live, healthy bacteria. They 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.
Table of contents
Food & gut health
Best foods for gut
Diets for gut health
Bottom line
References

Olesia Shadrina/iStock via Getty Images Plus

Gut health is getting more attention these days as a critical part of overall health. And it is directly impacted by the millions (or, more likely, billions!) 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 foods to keep your gut — and body — healthy.

How does food impact gut health?
It probably comes as no surprise that the food you eat can affect the speed of your digestion. This can impact typical digestive symptoms — like bloating, stomach pain, and bowel habits. But it also impacts your gut health in ways that may be harder to feel.

Food affects the delicate balance of your 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 is so important to “feed” them the good stuff.

Most gut-healthy foods contain probiotics or prebiotics:

Probiotic foods deliver live, healthy gut bacteria directly to your intestines. Many people take these as supplements in the form of probiotic pills. But many foods also contain probiotics.
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 are 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.

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. This is one of the easiest and most popular ways to get your probiotics.

Pickled vegetables
Fermented and pickled vegetables go beyond just pickled cucumbers. They also include foods such as kimchi, sauerkraut, and other pickled vegetables (like beets, carrots, or cauliflower). Even some drinks are fermented, like kombucha.

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.

Miso
Miso is also a fermented product that delivers a healthy dose of good bacteria. Fermented from soybeans, it is 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
Sourdough
Sourdough is actually fermented bread. It is 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 microorganisms die off in the process. But they leave behind healthy vitamins and molecules that are good for your gut.

Apple cider vinegar
Apple cider vinegar has some natural antimicrobial properties. And, surprisingly, it is a natural source of probiotics. Apple cider vinegar is particularly good at balancing the amount of yeast and good bacteria you have in your gut.

Extra-virgin olive oil
Many people are familiar with the way extra-virgin olive oil is full of healthy fats that are good for your heart. It is also a key component of the Mediterranean diet, which is considered one of the best diets when it comes to heart health. But researchers are also learning about the ways extra-virgin olive oil is great for your gut too. More specifically, it 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
Bone broth
Bone broth has become a popular food because it is high in collagen. Some people are even using it to help with different health conditions. The research is still not clear on its health benefits. But bone broth does provide a healthy dose of vitamins and minerals.

Dr. Iman Bar, a functional medicine doctor who focuses on a natural approach to gut healing, says: “Bone broth is a great soup! It is easy to absorb, loaded with essential amino acids, and excellent for gut health. It is a packed source of nutrients — like collagen, chondroitin, glucosamine, and gelatin — that can heal tissue injuries and inflammation.”

Spirulina
Spirulina is a green-colored algae that is high in protein and anti-inflammatory compounds. It is 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 positively affect the gut-brain axis.

High-fiber foods
Last but not least, high-fiber foods are great for gut health. These provide the good dose of prebiotics we mentioned above. Many different types of food are high in fiber, so you have plenty of options to choose from. Some examples of foods high in fiber include:

Fortified cereals
Beans
Fruits (especially ones you eat with the skin)
Dried fruits
Whole grains, like unrefined barley, wheat, and oats
Non-starchy vegetables (especially any dark-green ones)
Almonds, especially with the skin on
Dr. Bar recommends eating different colors of fruits and vegetables. She explains that “the most vibrantly colored fruits and vegetables are the richest in vitamins, minerals, fiber, and antioxidants.”

GoodRx icon
One final tip to incorporate gut-healthy foods into your diet
If you are looking for ways to eat more gut-healthy foods, some people find it easier to think in terms of diets than individual foods.

Studies have shown that the following two diet plans are particularly beneficial for the gut microbiome:

The Mediterranean diet: This diet focuses on healthy fats (like from almonds and olive oil), fresh vegetables, whole grains, and legumes. This diet is not only helpful for your gut bacteria — it has 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 from mostly plant-based sources. Although some animal protein can be incorporated, the idea is to minimize your consumption of animal sources. 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 is no need to be too restrictive or hard on yourself. What is most important is to find a diet that is healthy enough to give you good nutrition and that you can also maintain for the long term.

The bottom line
A gut-healthy diet is one that promotes the growth of healthy bacteria in your gut. When these bacteria thrive, so do you. You can choose to incorporate things like yogurt and fermented vegetables into your current diet. Or you can try a Mediterranean or plant-based diet. But you don’t have to overhaul your diet to incorporate gut-healthy foods. There are plenty of foods rich in prebiotics and probiotics to keep your gut happy.

References
Carlson, J. L., et al. (2018). Health effects and sources of prebiotic dietary fiber. Current Developments in Nutrition.

Hills, R. D., Jr., et al. (2019). Gut microbiome: Profound implications for diet and disease. Nutrients.

View All References (14)
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What Are the Most Gut-Healthy Foods?
Nicole Andonian, MDKatie E. Golden, MD
Written by Nicole Andonian, MD | Reviewed by Katie E. Golden, MD
Published on December 1, 2023
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Key takeaways:

You have more bacteria in your gut than you do cells in your entire body. So it is important to keep them healthy for your overall health.

Probiotic foods provide your gut with live, healthy bacteria. They 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.

Table of contents
Food & gut health
Best foods for gut
Diets for gut health
Bottom line
References

Olesia Shadrina/iStock via Getty Images Plus
Gut health is getting more attention these days as a critical part of overall health. And it is directly impacted by the millions (or, more likely, billions!) 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 foods to keep your gut — and body — healthy.

How does food impact gut health?
It probably comes as no surprise that the food you eat can affect the speed of your digestion. This can impact typical digestive symptoms — like bloating, stomach pain, and bowel habits. But it also impacts your gut health in ways that may be harder to feel.

Food affects the delicate balance of your 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 is so important to “feed” them the good stuff.

Most gut-healthy foods contain <a class=”styles__StyledAction-pkg__sc-19xr78-0 cXUpmx sc-4f5fcd0d-0 egPdzn” rel=”” target=”_self” href=”https://www.goodrx.com/well-being/supplements-herbs/probiotics” title=”” style=”box-si