If you’re looking to improve your gut health, making the right dietary choices is key. Certain foods are known to nourish the gut by promoting the growth of good bacteria and supporting digestion. Some of the best foods for gut health include sauerkraut, kefir, tempeh, bone broth, and garlic, all of which can have a significant impact on your digestive system and overall well-being.

Why gut health matters

Gut health plays a much bigger role in your body than just supporting digestion. A healthy gut can positively affect cognitive function, mood, sleep, and energy levels. The gut contains trillions of bacteria, which interact with your body in ways that influence many aspects of your health. 

For example, serotonin, a critical neurotransmitter that affects mood, is primarily produced in the gut. Studies have also shown that an imbalance in gut bacteria is linked to conditions like anxiety and depression.

Additionally, a healthy gut is critical for proper immune function. The gut lining acts as a barrier, preventing harmful bacteria and toxins from entering the bloodstream. When this barrier is compromised due to poor diet or inflammation, it can lead to various health issues, including autoimmune diseases and chronic inflammation. Proper gut health can improve digestion, help you absorb nutrients more efficiently, and even contribute to better weight management.

Top foods for a healthy gut

1. Sauerkraut and kimchi

Fermented foods like sauerkraut and kimchi are excellent sources of probiotics, which are beneficial bacteria that support gut health. Sauerkraut, made from fermented cabbage, is especially helpful in promoting the growth of good bacteria in the gut. For the best results, choose raw, unpasteurized sauerkraut, like Wildbrine, which retains all the live cultures necessary for gut health. 

Kimchi, a Korean fermented dish, offers similar benefits and adds a spicy kick to your meals.

Pro tip: To maximize the health benefits, try your hand at fermentation! Both are relatively simple and inexpensive to make using common household ingredients. 

2. Kefir and yogurt

Ygurt and kefir ogurt are probiotic-rich dairy products that contain live cultures. Kefir, a fermented milk drink, has a broader range of probiotics than yogurt, making it particularly beneficial for improving gut flora. 

Yogurt, especially those labeled with live and active cultures, is also a great option for maintaining a balanced gut. Choose unsweetened, plain, full-fat versions to avoid added sugars and artificial ingredients, which can harm gut bacteria.

3. Tempeh

Tempeh is a fermented soy product that provides probiotics and is a high-protein plant-based option. It is a great food for vegetarians and vegans looking to boost their gut health, and it contains beneficial bacteria that contribute to a healthy gut microbiome and promote better digestion.

4. Bone broth

Bone broth is rich in collagen, gelatin, glycine, and glutamine, all of which help heal and protect the gut lining. These compounds can reduce gut permeability and improve overall digestion, which is beneficial for avoiding a myriad of gut-related conditions. Regularly consuming bone broth can support the gut’s ability to absorb nutrients and maintain a strong barrier against toxins.

Pro tip: Home-made bone broth is significantly more nutrient-dense than anything you’ll find in the store—and it’s super simple (and cheap) to make with just a few ingredients. You’ll want to use chicken or beef since vegetable broths won’t contain the same nutrients. 

5. Garlic

Garlic is a natural prebiotic, which means it provides food for the probiotics in your gut. Adding garlic to your diet can boost gut health while offering antimicrobial properties to help fight off harmful bacteria.

What to look for in gut-health foods

When shopping for gut-friendly foods, look for those rich in probiotics or prebiotics. But what is the difference between those two things? Probiotics are live bacteria that can help restore the natural balance of your gut, while prebiotics are types of fiber that feed these beneficial bacteria. Let’s take a closer look at these two types of food that are key in promoting a healthy gut.

Probiotics

Probiotic foods are essential for replenishing beneficial bacteria in the gut, which helps maintain a balanced microbiome. Consuming these regularly can promote better digestion, boost immune function, and even improve mental health. Here’s a closer look at five of the top probiotic foods and how to incorporate them into your diet:

Sauerkraut  

Sauerkraut is packed with probiotics. Its fermentation process encourages the growth of beneficial bacteria that improve digestion and help fight harmful microbes in the gut. You can add sauerkraut to salads, sandwiches, or serve it as a tangy side dish. Just be sure to choose raw, unpasteurized sauerkraut to retain the live cultures.

Kefir

Kefir is a fermented milk drink that contains a wide variety of probiotics, making it especially effective at promoting gut health. It’s also rich in calcium and protein. Drink kefir on its own, add it to smoothies, or use it as a base for salad dressings. Choose plain kefir with no added sugar for the most health benefits.

Kimchi

Kimchi is a spicy fermented vegetable dish from Korea, usually made with cabbage, radishes, and seasonings like garlic and ginger. Like sauerkraut, it contains live cultures that support gut health. Kimchi is versatile—use it in rice bowls, as a topping for tacos, or simply as a side dish. The bold flavors make it a great complement to a variety of meals.

Yogurt

Yogurt is a popular probiotic food made by fermenting milk. Look for yogurt that contains live and active cultures, as these provide the most benefit for gut health. The probiotics in yogurt can help regulate digestion and reduce symptoms of bloating and constipation. Incorporate plain, unsweetened yogurt into smoothies, parfaits, or as a base for dips and sauces.

Tempeh

Tempeh is rich in probiotics and high in plant-based protein. The fermentation process makes it easier to digest and supports a healthy gut microbiome. Use tempeh in stir-fries, sandwiches, or salads as a meat substitute. Its firm texture and nutty flavor make it a versatile addition to savory dishes.

Prebiotics

Prebiotic foods act as food for probiotics, helping them thrive in the gut. These non-digestible fibers are crucial for maintaining a healthy gut environment. Here are five prebiotic-rich foods and ways to incorporate them into your meals:

Garlic

Garlic contains inulin, a type of prebiotic fiber that nourishes good bacteria in the gut. It also has natural antibacterial properties, making it a powerful ally for gut health. Use garlic in nearly any savory dish, from pasta sauces to stir-fries, to boost flavor while feeding your gut’s beneficial bacteria.

Onions

Like garlic, onions are rich in inulin, which helps feed the probiotics in your gut. Onions also contain quercetin, an antioxidant that reduces inflammation. Use onions in soups, salads, roasted vegetables, or as a base for sauces. They are incredibly versatile and add depth to most recipes.

Bananas 

Bananas are a great source of resistant starch, a type of fiber that acts as a prebiotic. They are also gentle on the stomach and can soothe digestive issues like heartburn and bloating. Eat bananas as a snack, blend them into smoothies, or slice them on oatmeal for a prebiotic boost.

Asparagus

Asparagus is another fiber-rich vegetable with prebiotic properties. It encourages the growth of beneficial bacteria and supports digestive health. Roast or steam asparagus as a side dish, or add it to stir-fries, salads, or pasta dishes to easily incorporate it into your diet.

Chicory root

Chicory root is one of the richest sources of inulin, making it a powerful prebiotic. It’s often used as a coffee substitute due to its slightly bitter taste. You can brew chicory root as a tea or coffee alternative or look for it in prebiotic supplements. It’s also found in some fiber-rich bars and snacks.

Foods to avoid for good gut health

While eating gut-friendly foods is essential, limiting certain foods that can harm your gut is just as important. Processed foods high in added sugars, refined grains, and unhealthy fats (like industrial seed oils) can increase gut permeability and cause inflammation. 

These foods alter the balance of gut bacteria, often leading to digestive problems, chronic inflammation, and even weight gain. Limiting or avoiding sugary snacks, fried foods, and processed oils can help keep your gut balanced and healthy.

Bottom line

Taking care of your gut starts with the right food choices. Incorporating probiotic-rich foods like sauerkraut, kefir, kimchi, yogurt, and tempeh into your diet can boost beneficial bacteria and support digestion. At the same time, prebiotics like garlic, onions, bananas, asparagus, and chicory root will feed those probiotics, helping them thrive in your gut. 

Reducing processed foods, sugars, and unhealthy fats will also prevent gut imbalances and improve overall well-being. Whether through a tangy bite of kimchi or a warming cup of bone broth, nourishing your gut can have lasting benefits for your health.