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5 of the Best Foods for Gut Health

August 22, 2023

Your gut plays an important role in your overall health and well-being. Not only does it assist in digesting the food you eat, but the bacteria in your gut also help support your immune system and produce vitamins. One of the best ways to improve your gut health is naturally through your diet. Here are the best foods for gut health that you should include in your diet.

1. Foods with Probiotics

Probiotics are a type of good bacteria that live in your gut. There are many foods that are naturally rich in probiotics. Adding these foods to your diet helps balance your gut bacteria by adding good bacteria to your gut. Probiotics can also help boost your immune system, keep your heart healthy, improve your skin, and even prevent some chronic diseases. Most fermented foods are naturally rich in probiotics. Some examples of the best foods for gut health with probiotics include:

  • Yogurt
  • Sauerkraut
  • Kimchi
  • Kombucha
  • Tempeh
  • Kefir
  • Miso
  • Natto

2. Prebiotic-Rich Foods

prebiotic-rich foods

Some of the best foods for gut health are those that contain prebiotics. Prebiotics are necessary for the probiotics in your gut to flourish. Prebiotics are fibers that probiotics feed on. Foods like fruits and vegetables are highest in prebiotics. You want to eat a variety of plant-based foods to get the fiber and prebiotics your gut needs each day. Examples of foods high in prebiotics include but are not limited to:

  • Apricots
  • Almonds
  • Jerusalem Artichokes
  • Leeks
  • Beans & Legumes
  • Blueberries
  • Apples
  • Flaxseed
  • Olives
  • Extra-Virgin Olive Oil
  • Onions
  • Garlic
  • Watermelon
  • Oats

3. Foods with Polyphenols

A healthy gut needs polyphenols. Polyphenols are a type of chemical found in plants that your gut bacteria feed on to produce beneficial substances. These substances then positively influence your gut and can even improve certain health conditions, such as diabetes, cardiovascular disease, cancer, and aging. Polyphenols are most commonly found in fruits and vegetables. Some of the best foods for your gut that contain polyphenols include:

  • Artichokes
  • Berries
  • Apples
  • Red Onions
  • Tea
  • Dark Chocolate

4. High-Fiber Foods

Foods that contain a lot of fiber are some of the best foods for gut health. Fiber is a carbohydrate found in plants that helps your gut stay functional. Fiber makes food pass more quickly through your digestive system, which promotes regular bowel movements. Fiber prevents constipation and assists with digestion. High-fiber foods also help you avoid excess weight gain and can even protect you from certain chronic conditions, including high blood pressure, type 2 diabetes, heart disease, and even some cancers. Great examples of high-fiber foods include but are not limited to:

  • Beans & Lentils
  • Bran
  • Dried Fruits
  • Brown Rice
  • Barley
  • Quinoa
  • Nuts
  • Seeds
  • Whole-Grain Bread
  • Apples
  • Pears
  • Strawberries
  • Broccoli
  • Sweet Potatoes

5. Anti-Inflammatory Foods

Inflammation can contribute to or worsen gastrointestinal conditions. These conditions include Crohn’s disease, irritable bowel syndrome, and ulcerative colitis. Anti-inflammatory foods can help calm the inflammation in your gut to promote gut health naturally. Some of the best anti-inflammatory foods for gut health include:

  • Flaxseed
  • Salmon
  • Anchovies
  • Sardines
  • Berries
  • Grapes
  • Walnuts
  • Peppers
  • Tomatoes
  • Broccoli

Improve Your Gut Health with Supplements

These types of foods are great for improving gut health naturally. If you can include these best foods for gut health in your diet, you should see an improvement in your gut health. However, sometimes our bodies need help getting nutrients from sources other than food. That’s why we offer an assortment of health and wellness products at Paul’s Pharmacy. Take a look at one of the best supplements for gut health, Gut Instinct supplement, which includes several probiotics to support your gut.