Foods to Feed a Healthy Gut: Nourish from Within
Our gut is more than just a digestive system; it’s a vital ecosystem that influences everything from our mood to our immune health. Maintaining a healthy gut can lead to improved digestion, better immunity, enhanced mental clarity, and overall wellbeing.1 The foundation of a healthy gut is rooted in the foods we eat. Here are some of the best foods to feed and nurture your gut, ensuring a balanced microbiome.
1. Probiotic-Rich Foods
Probiotics are beneficial bacteria that live in your digestive system. They help balance the gut microbiota and promote healthy digestion.2 Including probiotic-rich foods in your diet is an effective way to boost gut health. Some options include:
- Yogurt: Look for live and active cultures, as they contain beneficial bacteria like Lactobacillus and Bifidobacterium.3
- Kefir: This fermented milk drink is even richer in probiotics than yogurt and is great for replenishing your gut flora.3
- Kimchi and Sauerkraut: These fermented vegetables are loaded with probiotics and provide additional nutrients like fibre and vitamins.4
- Kombucha: This tangy, fermented tea is a rich source of probiotics and antioxidants.4,5
2. Prebiotic and fibre-rich foods
Fibre is essential for gut health because it adds bulk to stool and helps regulate digestion. Prebiotics are a type of non-digestible fibre that serves as food for probiotics. They help beneficial bacteria grow and thrive in the gut.6 Incorporating prebiotic and fibre-rich foods can encourage a more diverse and healthier gut microbiome. Some foods include:
Fruits and Vegetables:
- Bananas: Not only are they delicious, but they also contain inulin, a prebiotic fibre that supports gut bacteria.7
- Apples: Contains pectin, apples increase butyrate, a short-chain fatty acid that feeds beneficial gut bacteria.8
Whole Grains:
- Brown rice, quinoa, and oats are great sources of fibre9
Legumes:
- Lentils, beans, and chickpeas provide ample fibre and help promote the growth of healthy gut bacteria.
3. Bone Broth
Bone broth is a nourishing food that has been used for centuries to support digestive health. Rich in collagen, amino acids, and gelatin, bone broth can help heal the gut lining, reducing inflammation and promoting gut repair.10
4. Fermented Foods
Fermented foods, aside from providing probiotics, are rich in enzymes that aid digestion. They also support the growth of healthy bacteria and help prevent the overgrowth of harmful microbes.4 Some great options include:
- Miso: This fermented soybean paste contains beneficial bacteria and enzymes that promote gut health.
- Tempeh: Made from fermented soybeans, tempeh is not only rich in probiotics but also a great plant-based protein source.
5. Healthy Fats
Fats are essential for the absorption of fat-soluble vitamins and help support a healthy gut lining. Healthy fats also reduce inflammation in the digestive system. Some of the best fats for gut health include:
- Olive Oil: Rich in monounsaturated fats, olive oil has anti-inflammatory properties11
- Avocados: Full of healthy fats and fibre12
- Fatty Fish: Salmon, mackerel, and sardines provide omega-3 fatty acids that reduce gut inflammation13
6. Polyphenol-Rich Foods
Polyphenols are plant compounds found in fruits, vegetables, tea, and certain nuts that have been shown to support gut health by promoting the growth of beneficial bacteria.14 They also act as antioxidants, protecting the gut from oxidative stress. Foods high in polyphenols include:
- Berries: Blueberries, strawberries, and raspberries are rich in antioxidants and polyphenols.
- Dark Chocolate: High-quality dark chocolate (70% cocoa or more) is packed with polyphenols
- Green Tea: This antioxidant-rich beverage is a powerhouse for promoting the growth of beneficial bacteria in the gut.
By incorporating a variety of gut-friendly foods like prebiotics, fibre-rich items, and healthy fats, and polyphenol rich foods, you can nurture your digestive system and improve your health from the inside out. Remember, variety is key! Aim for a diverse diet that supports the growth of beneficial gut bacteria, and you'll be on your way to a happier, healthier gut in no time. If you need a supplemental way to nourish your gut, check out Genuine Health’s greens+ which includes polyphenol rich ingredients to feed your microbiome and advance gut health probiotics and prebiotics which includes diverse strains to seed a healthy gut. It’s an easy option to support your well-being!
REFERENCES
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2. Kim SK, Guevarra RB, Kim YT, et al. Role of Probiotics in Human Gut Microbiome-Associated Diseases. J Microbiol Biotechnol. 2019;29(9):1335-1340. doi:10.4014/jmb.1906.06064
3. Savaiano DA, Hutkins RW. Yogurt, cultured fermented milk, and health: a systematic review. Nutr Rev. 2020;79(5):599-614. doi:10.1093/nutrit/nuaa013
4. Dimidi E, Cox SR, Rossi M, Whelan K. Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease. Nutrients. 2019;11(8):1806. doi:10.3390/nu11081806
5. Júnior JC da S, Meireles Mafaldo Í, de Lima Brito I, Tribuzy de Magalhães Cordeiro AM. Kombucha: Formulation, chemical composition, and therapeutic potentialities. Curr Res Food Sci. 2022;5:360-365. doi:10.1016/j.crfs.2022.01.023
6. Markowiak P, Śliżewska K. Effects of Probiotics, Prebiotics, and Synbiotics on Human Health. Nutrients. 2017;9(9):1021. doi:10.3390/nu9091021
7. Patterson MA, Maiya M, Stewart ML. Resistant Starch Content in Foods Commonly Consumed in the United States: A Narrative Review. J Acad Nutr Diet. 2020;120(2):230-244. doi:10.1016/j.jand.2019.10.019
8. Hyson DA. A Comprehensive Review of Apples and Apple Components and Their Relationship to Human Health12. Adv Nutr. 2011;2(5):408-420. doi:10.3945/an.111.000513
9. P NPV, Joye IJ. Dietary Fibre from Whole Grains and Their Benefits on Metabolic Health. Nutrients. 2020;12(10):3045. doi:10.3390/nu12103045
10. Achamrah N, Déchelotte P, Coëffier M. Glutamine and the regulation of intestinal permeability: from bench to bedside. Curr Opin Clin Nutr Metab Care. 2017;20(1):86-91. doi:10.1097/MCO.0000000000000339
11. Memmola R, Petrillo A, Di Lorenzo S, et al. Correlation between Olive Oil Intake and Gut Microbiota in Colorectal Cancer Prevention. Nutrients. 2022;14(18):3749. doi:10.3390/nu14183749
12. Yang J, Lei OK, Bhute S, et al. Impact of daily avocado consumption on gut microbiota in adults with abdominal obesity: an ancillary study of HAT, a randomized controlled trial. Food Funct. 2025;16(1):168-180. doi:10.1039/d4fo03806a
13. Fu Y, Wang Y, Gao H, et al. Associations among Dietary Omega-3 Polyunsaturated Fatty Acids, the Gut Microbiota, and Intestinal Immunity. Mediators Inflamm. 2021;2021:8879227. doi:10.1155/2021/8879227
14. Mithul Aravind S, Wichienchot S, Tsao R, Ramakrishnan S, Chakkaravarthi S. Role of dietary polyphenols on gut microbiota, their metabolites and health benefits. Food Res Int. 2021;142:110189. doi:10.1016/j.foodres.2021.110189
