5 Types of Foods That Can Naturally Improve Your Gut Health

Your gut contains billions of beneficial microorganisms, primary bacteria, that aid digestion, support the immune system and synthesize certain micronutrients. Since microbes feed on what you eat, prioritizing certain foods while avoiding others can help create a healthy gut.

Regular consumption of whole grains and dietary fiber is associated with more beneficial bacteria in the gut.

Fibers are of two types: soluble and insoluble. Bacteria in your gut break down soluble fiber, producing beneficial compounds and gases. Insoluble fiber doesn’t dissolve in water, but it helps soften stools and adds bulk, making it easier to move food through your digestive system.

Foods high in fiber include, but are not limited to:

• Whole grains: Sorghum bran, bulgur, whole wheat flour, oats, wild rice and buckwheat
• Seeds: Flax seeds, sunflower seeds, sesame seeds and chia seeds
• Nut : Almonds, hazelnuts, pistachios and macadamia nuts
• Beans, peas and lentils: Red beans, white beans, green peas, split peas, chickpeas, red lentils and green lentils
• Vegetables: Onions, carrots, mushrooms, beets, Brussels sprouts, cabbage, summer squash and artichokes
• Fruits and dried fruits: Peaches, oranges, apricots, blackberries, pomegranates, avocados, dried figs and raisins

Bacteria in your gut can break down prebiotics and produce compounds called short-chain fatty acids (SCFAs). SCFAs play many important roles, such as maintaining the pH balance in your gut, preventing the growth of harmful bacteria, and making bowel movements easier.

Foods containing prebiotics include, but are not limited to:

• Onion
• Garlic
• Jerusalem artichoke
• Chicory
• Asparagus
• Banana
• Barley
• Wheat
• Rye
• Beans and peas
• Milk

Probiotics are live microorganisms that can colonize your gut and support your digestive health.

Some foods, like yogurt, are fermented with live bacteria. Probiotics can also be added to non-fermented foods such as juices, smoothies, milk, cereal and infant formula.

Probiotic foods can also help treat digestive issues like diarrhea or constipation. One study found that, among children taking antibiotics, those who received probiotic yogurt for five days had a significantly lower risk of developing antibiotic-associated diarrhea (AAD) than those who received standard care for five days.

However, a similar study showed no difference in AAD between adults consuming probiotics and those consuming regular yogurt.

Fermented foods, including sauerkraut, kombucha, tempeh, and yogurt, are made with or contain live, active bacteria. These bacteria have probiotic effects if they are present in sufficient quantities and can survive in your gastrointestinal (GI) tract.

However, not all fermented foods contain probiotics. Probiotics can be killed due to food processing, extended shelf life, and acids and enzymes in your digestive system. Whether or not fermented foods contain live bacteria, they can still support your gut health because they contain compounds that bacteria produce when food ferments.

Fermented foods include, but are not limited to:

• Yogurt
• Kimchi
• Kombucha
• Sauerkraut
• Miso
• Pickles
• Raw, unfiltered apple cider vinegar

Highlight of the study: One study gave participants 100 grams of fermented vegetables per day, 100 grams of pickled vegetables per day, or none for six weeks. After examining the participants’ blood and fecal results before and after the intervention, the researchers concluded that consuming 100 grams of fermented vegetables daily can improve the gut microbiome.

The cells in your gut are exposed to harmful compounds from internal and external sources. The buildup of these compounds can damage cells, affecting your gut microbiome and immune system. Antioxidants help your body get rid of these harmful compounds.

Vitamin C (an antioxidant vitamin) has been shown to improve the gut microbiome. In one study, participants received 1,000 milligrams of vitamin C daily for two weeks. This significantly increased and decreased certain bacteria in support of gut health.

Antioxidants can be found in fruits, vegetables, nuts, seeds and whole grains.

Ultra-processed foods (UPF) usually contain a lot of sugar, saturated fat, salt and additives. Consumed in excess, they can harm the gut microbiome. The UPFs include:

• Soft drinks
• Bullets
• Cereals
• Cookies
• Prepared meals
• Vegetable milk
• Flavored yogurts

Some people also avoid certain foods or food groups, such as grains, legumes, dairy, and certain vegetables or fruits, to eliminate digestive symptoms or improve gut health. However, it’s best to talk to a doctor or dietitian before making any drastic changes to your diet.

Avoiding certain foods or food groups long-term can lead to nutritional deficiencies, reduced microbial diversity (which is bad for gut health), and loss of some beneficial bacteria.