The Best Foods for Gut Health: Delicious Choices You Need to Try

Gut health is one of the most common and consistent issues I see with my clients (and myself, for that matter). Illness, stress, dehydration, and foods that taste good but may not be as beneficial for us have a meaningful impact on how our gut functions and our overall health and wellness.

It is such an important aspect that, in fact, it affects both the immune system and even brain function. Keep reading to explore what gut health really is, how to tell if it could use some help, and some practical ways we can support it through a variety of foods.

Understanding gut health

Before we discuss what delicious foods support your gut health, we should first examine what exactly ‘gut health’ means and why it’s important for your overall well-being. The ‘gut’ itself is defined as the gastrointestinal (GI) tract and consists of many tissue types and organs.

Why gut health matters

Your gut is also sometimes referred to as the “second brain” because it is influenced by your vagus nerve, which has a direct connection to your brain. In addition, your gut microbiome communicates with the brain through something called the gut-brain axis. Combined, they influence functions like nutrient absorption, proper bowel movements, and cognitive function, among many others.

Here are some of the common aspects that may be influenced by gut imbalance, at least to some extent:

• Digestive symptoms like excessive gas, bloating, indigestion, abdominal pain, nausea, constipation, or diarrhea.
• Skin issues like acne or other specific skin conditions.
• Brain function issues like unexplainable inability to concentrate or brain fog.
• Weakened immune system, like frequent colds and/or infections, as well as difficulty in recovering from these issues.

However, gut health imbalance is not always at fault, as these issues can result from a myriad of reasons, like underlying health conditions. Research on gut health in areas like brain function, energy levels, and skin health is still emerging, so focusing solely on gut health may not yield the desired results. It’s always best to consult with your healthcare provider if you are experiencing any of the mentioned conditions (or any others, for that matter) to identify all potential causes.

Digestive steps to support a healthy gut

Think of your digestive tract as a well-orchestrated factory. Each organ and process is specific and necessary to ensure the body gets essential nutrients and energy and eliminates unnecessary waste.

Research suggests that what we eat may meaningfully influence gut health and the colon. From gastrointestinal tract organ function to digestive enzyme activity to gut microbiome balance, all of these gut health factors may be linked to your dietary and lifestyle routine, at least to some extent.

Hence, understanding this process may help support overall gut health and digestion.

The importance of natural probiotic sources

The “good” bacteria in the gut microbiome may help support proper colon function, overall digestion, and immune system function and produce certain micronutrients and fatty acids.

Probiotics are one way we can assist our gut microbiome. These live beneficial bacteria and other microorganisms introduce some diversity and help with balance upkeep. Probiotics can be found in fermented foods and supplements.

While probiotic supplements are an option for those who find it challenging to include natural sources in their dietary routine, natural probiotic sources should be prioritized in a healthy and balanced diet for most people.

Natural probiotic sources provide a diverse and synergetic range of microorganisms and nutrition from whole foods. Fermentation may break down certain ‘anti-nutrients,’ making minerals such as zinc more absorbable. Unlike dietary supplements that may not always colonize the gut long-term, regular inclusion of natural probiotic sources may help create a more resilient and diverse gut microbiome with long-lasting effects.

However, it’s important to strike a balance that works for your lifestyle and nutrition. Always seek the care of a qualified professional to learn more about creating a routine for your gut microbiome, especially if you opt for dietary supplements. Now, back to food!

Top probiotic foods

Probiotic-rich foods may help introduce beneficial bacteria in the gut. A diet rich in these foods may help support a healthy gut microbiome balance and overall digestion.

Fermented vegetables

Fermentation is one of the oldest ways to preserve food. It relies on “good” bacteria and other microorganisms to create an acidic environment that may help prevent spoilage. Adding salt to raw vegetables is how most fermentation begins.

• Sauerkraut. This fermented cabbage originates from Central and Eastern Europe. Sauerkraut has a tangy, sour, and slightly salty taste and can be added to sandwiches, burgers, or as a side dish.
• Kimchi. Another form of fermented cabbage originating from Korea. It has a spicy, tangy, slightly sweet, but also umami-rich flavor. Kimchi suits rice bowls or as toppings for noodles.
• Naturally pickled vegetables. Naturally fermented pickles (using salt brine instead of vinegar) are usually an excellent source of probiotics. Common vegetables include cucumbers, carrots, beets, green beans, radishes, and cauliflower. Eat fermented pickles as a snack or incorporate in salads, wraps, and sandwiches.

It is important to note that most probiotic benefits can be lost in fermented vegetables during heat treatment or pasteurization, which is common for store-bought options. Thus, when possible, it is always recommended to choose options that have a label of ‘live cultures.’

Fermented dairy products

Adding beneficial bacteria to milk-based products, allowing them to break down lactose (milk sugar) into lactic acid, is how you ferment dairy products, turning them into probiotic-rich foods.

Here are some of the most popular fermented dairy products high in probiotics:

• Plain yogurt. While one of the most popular sources of probiotics, not all yogurt is created equal. Plain yogurt that is labeled ‘containing live active cultures’ usually tends to have most probiotics. Meanwhile, flavored yogurts may contain added sugars and preservatives that could potentially reduce probiotic viability. Plant-based yogurts may also be fortified with probiotics, but it is also important to seek the ones with a label ‘containing live active cultures.’
• Kefir. A fermented milk drink that can be made from both animal and plant-based milk by adding kefir grains (a combination of bacteria and yeasts). This beverage can be consumed on its own, incorporated in smoothies, or used as a base or salad dressing.
• Cultured buttermilk. It may have fewer probiotic strains than kefir but may still be a valuable addition to the dietary routine. Cultured buttermilk can also be used in smoothies or combined with spices to make a popular Indian drink.

Other fermented foods

Some of the other usually recommended fermented foods for gut health include kombucha, a fizzy fermented drink commonly made from tea, as well as miso and tempeh, traditional fermented soy products popular in many cuisines, especially East Asian cooking.

However, while kombucha, miso, and tempeh offer some probiotic benefits, they differ in probiotic content and effectiveness when compared to fermented vegetables or dairy products. While these foods and drinks can be part of the diet and even offer some probiotic benefits, if gut health is the primary goal, it is recommended to first focus on the fermented vegetable and dairy options intake.

Foods to limit for a healthy gut

Certain foods eaten in excess over the long term may negatively impact the gut microbiome balance, affecting overall gut health.

Ultra-processed foods

Ultra-processed foods, as the name suggests, usually undergo high industrial processing. Foods like chips or cookies tend to be manufactured with a variety of additives, preservatives, flavorings, colorings, and emulsifiers to enhance taste, shelf-life, texture, and appearance. In preclinical studies, some research suggests that some additives may negatively impact gut bacteria balance and increase intestinal permeability and intestinal inflammation.

However, the actual causal role of disease risk or long-term gut health impact is challenging to identify in scientific research due to the quality of these studies. The levels of these additives also vary in different ultra-processed foods.

That said, while an occasional serving of chips or cookies may not have a meaningful impact on gut health and gut bacteria balance, a balanced view on limiting ultra-processed foods and prioritizing whole foods in the dietary routine may contribute to maintaining gut health.

High-added-sugar foods

Official American dietary guidelines recommend limiting added sugar intake to 10% of the total energy intake throughout the day in order to support overall health and potentially reduce the risk of certain chronic conditions. However, some research suggests that excessive intake of added sugars, commonly found in sugar-sweetened beverages, may negatively alter the gut bacteria balance over a long period of time.

While the correlation between the actual impact of excessive added sugar intake on gut bacteria and gut health is still less known in the scientific world, it is safe to say that limiting foods that contain high amounts of added sugar may be beneficial not only for the gut but also overall health long-term.

Lifestyle factors for a healthy gut

Gut health isn't just about diet. Lifestyle choices play a role in how your digestive tract functions and maintaining a balanced gut microbiome. Here are some lifestyle choices you can work on to help support your gut health:

• Quality sleep. Poor sleep habits may disrupt gut bacteria balance and bowel habits, leading to certain digestion issues such as bloating, indigestion, nausea, constipation, and diarrhea. Focusing on establishing a consistent sleep schedule, creating a relaxing routine, and optimizing the sleeping environment could partially contribute to gut health support.
• Physical activity. Some research suggests that regular exercise may help support overall gut motility and reduce the risk of gastrointestinal issues. It also may help to regulate overall digestion. Aim for 180 minutes of movement per week (about 30 minutes a day).
• Stress management. Stress may negatively impact your digestive and gut health. When you’re under constant pressure, your nervous system gets stuck in ‘fight or flight,’ which may disrupt the digestive process. On the other hand, when you practice mindfulness, meditation, walking, and journaling, you activate the ‘rest and digest’ response, or your parasympathetic nervous system, which is responsible for relaxation and body functions like digestion when your body is in a state of ease.
• Not smoking. Some research suggests that smoking can affect digestion in many ways, including the delays of gastric emptying, which may cause bloating or abdominal pain, lead to constipation, and alter gastric acid production and gut bacteria balance. While changing such behaviors is challenging, quitting smoking can be one of the best things you can do for your gut health and your overall health as well.

Tips for incorporating probiotic foods into the diet

If you are new to fermented vegetables or fermented dairy products, it may be overwhelming to try to incorporate them into the dietary routine. These small tips may help make the transition smoother:

• Start gradually. Gradually add fermented foods like yogurt or kimchi to your diet to allow your gut to adjust. Start with 1 serving a few times a week and work up to eating these foods 2–3 times per day when possible.
• Combine the foods. Eat probiotic foods with your favorite foods, which will make the consumption of probiotic foods easier. For example, instead of drinking kefir as a standalone beverage, add it to smoothies filled with prebiotic foods like berries, fruits, or whole grains like oats that contain some dietary fiber.
• Experiment with new foods and recipes. Experiment with the recipes in order to find your preferred way to eat probiotic-rich foods in your dietary routine. Sometimes, only adding different spices to the meal could make a huge difference in the flavor and enjoyment of consuming probiotic-rich foods.

Conclusion

Overall, supporting the entire digestive system and gut health involves a combination of lifestyle and nutrition changes, including regular physical activity, quality sleep, and a varied whole-food diet.

While this may seem overwhelming at first, remember — there’s no rush. One easy way to start is by incorporating natural probiotic sources into your diet. These small adjustments can have a meaningful impact on supporting a balanced gut microbiome and overall digestive health.