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Eating Eating for a Healthy Gut: What to Add to Your Diet

Maintaining a healthy gut is crucial for overall health and well-being. The gut plays a critical role in many physiological processes, including digestion, absorption of nutrients, and immune function. The gut is also home to trillions of microorganisms, collectively known as the gut microbiota, which play an important role in regulating these processes.

Research has shown that imbalances in the gut microbiota can lead to a variety of health problems, including digestive disorders, metabolic disorders, and even mental health issues. In contrast, a healthy gut microbiota has been linked to numerous health benefits, including improved digestion, better nutrient absorption, and enhanced immune function.

While exercise and a balanced diet are important for maintaining overall health, it's essential to pay attention to gut health as well. In this article, we'll explore some of the best foods to add to your diet to promote a healthy gut and support the growth of beneficial gut bacteria.

1. Fermented Foods

Fermented foods have gained popularity in recent years due to their potential health benefits. These foods are rich in probiotics, which are live microorganisms that confer a health benefit on the host when consumed in adequate amounts. Probiotics found in fermented foods can help to improve gut health by promoting the growth of beneficial bacteria in the gut and inhibiting the growth of harmful bacteria.

Here are some examples of healthy fermented foods:

  • Kimchi

  • Sauerkraut

  • Kefir

  • Yogurt

  • Kombucha

  • Tempeh

  • Miso

  • Natto

  • Pickles (fermented, not vinegar pickled)

Fermented foods in jars

While fermented foods can be a great source of probiotics, it's important to choose the right ones to maximize their benefits. Not all fermented foods are created equal, and some may contain added sugars that can diminish the health benefits of probiotics. When selecting fermented foods, it's recommended to opt for plain varieties without added sugars or artificial sweeteners. By doing so, you can reap the full benefits of probiotics and improve your gut health.

2. Prebiotic Foods

Prebiotics are a type of dietary fiber that resist digestion in the small intestine and instead travel to the colon, where they serve as a food source for beneficial gut bacteria. The most well-known prebiotics are fructooligosaccharides (FOS) and galactooligosaccharides (GOS), which are found in many plant-based foods.

When prebiotics are fermented by gut bacteria, they produce short-chain fatty acids (SCFAs), such as butyrate, acetate, and propionate. These SCFAs have been shown to have a wide range of health benefits, including reducing inflammation, improving insulin sensitivity, and enhancing immune function.

Here are some good prebiotic foods you should incorporate into your diet.

  • Chicory root

  • Jerusalem artichoke

  • Dandelion greens

  • Garlic

  • Onions

  • Leeks

  • Asparagus

  • Bananas

  • Apples

  • Berries (such as raspberries and blackberries)

  • Oats

  • Barley

  • Flaxseeds

Onions and vegetables

Incorporating these foods into your diet can help promote the growth of beneficial gut bacteria and increase levels of SCFAs in the colon, leading to improved gut health and overall well-being.

3. High-Fiber Foods

Fiber is a type of carbohydrate that cannot be digested by the human body. Instead, it passes through the digestive system largely intact, providing bulk and promoting regular bowel movements. In addition to promoting digestive health, fiber has been linked to a range of health benefits, including lower cholesterol levels, improved blood sugar control, and reduced risk of chronic diseases such as heart disease and colorectal cancer.

There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract, which can help to lower cholesterol levels and regulate blood sugar levels. Insoluble fiber does not dissolve in water and adds bulk to stool, promoting regular bowel movements.

High-fiber foods include:

  • Fruits (such as apples, berries, and oranges)

  • Vegetables (such as broccoli, carrots, and sweet potatoes)

  • Whole grains (such as brown rice and quinoa)

  • Beans and legumes (such as lentils and chickpeas)

  • Nuts and seeds (such as almonds and chia seeds)

Fruits and vegetables

Aim to eat at least 25 grams of fiber per day to support a healthy gut. It's important to increase your fiber intake gradually to avoid digestive discomfort. Additionally, make sure to drink plenty of water when consuming high-fiber foods to help move the fiber through the digestive system.

4. Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat that are essential for human health. They are anti-inflammatory and can help reduce inflammation in the body, including in the gut. Omega-3s have been shown to have a wide range of health benefits, including reducing the risk of heart disease, improving brain function, and reducing the risk of certain types of cancer.

There are three main types of omega-3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). EPA and DHA are found in fatty fish, such as salmon, sardines, and tuna, while ALA is found in plant-based foods, such as flaxseeds, chia seeds, and walnuts.

Foods that are good sources of omega-3 fatty acids include:

  • Fatty fish (such as salmon, sardines, and tuna)

  • Flaxseeds

  • Chia seeds

  • Walnuts

  • Soybeans

  • Spinach

  • Brussels sprouts

Asian seafood platter

Incorporating omega-3s into your diet can help reduce your risk of developing inflammatory bowel disease and other chronic diseases. The American Heart Association recommends consuming at least two servings of fatty fish per week to obtain sufficient amounts of EPA and DHA. If you don't consume fatty fish regularly, consider talking to your healthcare provider about taking an omega-3 supplement.

5. Bone Broth

Bone broth is a type of stock made by simmering animal bones and connective tissue in water for an extended period of time. It is rich in nutrients such as collagen, gelatin, and amino acids, which have been shown to have a range of health benefits.

Collagen is a protein that is found in the skin, bones, and connective tissue of animals. When bone broth is cooked for an extended period of time, the collagen in the bones is broken down into gelatin, which can help repair the gut lining and reduce inflammation. Gelatin is a protein that is derived from collagen. It has been shown to have beneficial effects on digestion by promoting the production of digestive enzymes. Additionally, gelatin can help to improve joint health, skin health, and sleep quality.

Good bone broths include:

  • Chicken bone broth: made using chicken bones and vegetables.

  • Beef bone broth: made using beef bones and vegetables.

  • Fish bone broth: made using fish bones and vegetables.

broth with vegetables

To make bone broth at home, simply simmer the bones and connective tissue in water for several hours or even overnight. Add vegetables such as carrots, onion, celery, and garlic for added flavor and nutrition. Once the broth is finished cooking, strain it to remove any solids and store it in an airtight container in the refrigerator or freezer.


Incorporating these foods into your diet can help promote a healthy gut. However, it's important to remember that everyone's gut is different, and what works for one person may not work for another. Listen to your body and pay attention to how certain foods make you feel. If you experience any digestive issues, it's best to consult with a healthcare professional.


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