10 Best Gut Health Foods To Eat

Maintaining good gut health is crucial for overall well-being, and diet plays a significant role in achieving this. The best gut health foods such as fermented foods, fiber-rich foods, whole foods, prebiotic foods, vegetables, legumes, beans, and fruit are known to have substantial healthy microbiomes.

There are trillions of bacteria in your body, which refers to the entire community of microorganisms, including bacteria, viruses, fungi, and other microbes, most of which are found in your gut. These microorganisms play a vital role in maintaining overall health and performing various functions that impact digestion, immunity, metabolism, and even mental health.

Maintaining a balanced and diverse microbiome is essential for optimal health because it influences various aspects of our physiology and health.

Additionally, ongoing research into the gut microbiome continues to uncover new insights into its impact on health and disease, further emphasizing its significance in our well-being.

So, it should be no surprise that the foods you consume daily have a significant and immediate impact on your gut health.

Certainly, focusing on minimally processed whole foods, especially fermented foods and fiber-rich foods like vegetables and fruits, is an excellent approach to promoting gut health. Let’s explore each of these gut-healthy foods:

Best gut health foods list

Read on for more of the best foods for gut health.

High-Fiber Foods

Fiber is a type of carbohydrate found in plant-based foods, and it’s essential for gut health, consuming foods high in fiber can have an immediate effect on digestion and the balance of gut bacteria. It is categorized into two main types: soluble fiber and insoluble fiber.

Soluble Fiber: Soluble fiber absorbs water and forms a gel-like substance in the digestive tract. This gel helps soften stool and adds bulk, making it easier to pass through the intestines. This can help prevent constipation and promote regular, healthy bowel movements. Soluble fiber can be found in foods that are good for your gut bacteria including:

  • Oats and oat bran
  • Barley
  • Legumes (beans, lentils, peas)
  • Apples
  • Citrus fruits (oranges, grapefruits)
  • Berries (strawberries, blueberries)
  • Carrots

Insoluble Fiber: Insoluble fiber does not dissolve in water and, instead, adds bulk to stool, helping to prevent constipation and promote regular bowel movements. It also provides a feeling of fullness. Insoluble fiber can be found in foods such as:

  • Whole wheat products (bread, pasta, cereal)
  • Brown rice
  • Bran
  • Nuts and seeds
  • Vegetables
  • Fruit skins (like apple peels)

Consuming both types of fiber foods can promote the growth of beneficial gut bacteria, including specific strains like Bifidobacteria.

Probiotic Foods 

Probiotics are live beneficial bacteria that can help maintain a healthy balance of microorganisms in the gut. Incorporating probiotic-rich foods into your diet can have a positive impact on gut health. Some common sources of probiotics include:

  1. Yogurt: Choose plain, unsweetened yogurt with active cultures to ensure a good probiotic content.
  2. Kefir: A fermented dairy product similar to yogurt.
  3. Kimchi: A Korean dish made from fermented vegetables, usually cabbage and Korean radishes, seasoned with spices.
  4. Kombucha: A fermented tea that contains live cultures. Be mindful of added sugars in some commercial varieties.
  5. Miso: A traditional Japanese seasoning made from fermented soybeans, often used in soups.

Prebiotic Foods 

Prebiotics are non-digestible fibers that serve as food for the beneficial bacteria (probiotics) in your gut. Including prebiotic-rich foods in your diet can help support the growth and activity of these beneficial microorganisms. Some common sources of prebiotics include:

  1. Garlic: Garlic contains inulin, a type of prebiotic fiber that supports gut health.
  2. Onions: Onions are a good source of prebiotic fibers.
  3. Leeks: Similar to onions and can be used in various recipes.
  4. Asparagus: Asparagus is rich in inulin and can be roasted, steamed, or added to salads.
  5. Bananas: Ripe bananas contain resistant starch, a type of prebiotic that promotes gut health.

Fermented Foods

Fermentation typically involves microorganisms, such as bacteria, yeast, or a combination of both. These microorganisms can be naturally present in the environment or intentionally introduced to the food.

Some examples of fermented foods are:

  • Yogurt
  • Kefir
  • Sauerkraut
  • Tempeh

Fermented foods, particularly yogurt, are rich sources of probiotics, which are live-beneficial bacteria. When consumed, these probiotics can help populate the gut with a diverse and healthy microbiome.

Fermented foods not only offer unique and delicious flavors but also potential health benefits, particularly for gut health due to their probiotic content.

Whole Grains

Choosing whole, unprocessed foods over highly refined and processed foods can contribute to a healthier gut microbiome. Processed foods often lack the nutrients and fiber needed to support gut health.

Examples of whole grains that can be beneficial for gut health and metabolic well-being include oats, brown rice, quinoa, whole wheat, barley, and bulgur. It’s essential to incorporate a variety of whole grains into your diet to reap the full spectrum of health benefits.

Polyphenol-Rich Foods

Polyphenols are a group of naturally occurring compounds found in various plant-based foods, such as fruits, vegetables, tea, coffee, and red wine. While human cells can’t efficiently digest polyphenols, the gut microbiota plays a significant role in breaking down these compounds. This microbial metabolism of polyphenols can lead to various health benefits, including improved heart health and reduced inflammation.

Some examples of foods rich in polyphenols are:


To truly improve your gut health overnight and positively impact your overall health, focus on whole foods, mainly from plant sources like fruits, veggies, legumes, beans, and whole grains.

The best choice to maintain a healthy microbiome is to eat a diet rich in probiotic and prebiotic foods daily.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional