Best 14 Foods For a Healthy Gut

Are you suffering from poor gut health? Constipation, gas, bloating, heartburn, and diarrhoea are common signs of poor gut health. If you suffer from poor gut health, one of the most common reasons is your diet. Knowing the foods for healthy gut can help improve your gut health and digestive system. 

So, let us explore the top foods for healthy gut in this article.

Maintaining a healthy gut is essential for overall health and well-being. Your gut is home to a plethora of bacteria, which play a crucial role in digestion, immunity, and mental health. Certain foods can help promote the growth of beneficial bacteria in the gut, while others can contribute to an unhealthy gut. In this response, we will discuss 14 of the best foods for a healthy gut, including their benefits and how they can be incorporated into your diet.

1] Yoghurt

Yoghurt is one of the perfect foods for healthy gut. It is a fermented food naturally rich in probiotic cultures, making it a popular choice for those seeking to improve their digestive health. Probiotics are live microorganisms that relieve gut issues like bloating, constipation, gas, and diarrhoea. WHO recommends the consumption of probiotics in specific quantities to derive their benefits. Greek yoghurt varieties may contain additional probiotics, such as Lactobacillus acidophilus and Lactobacillus casei, which can further support gut health. To enjoy the benefits of yoghurt, try making a sweet lassi at home or include it in your diet creatively.

2] Kefir

Kefir is a fermented dairy beverage known for its high probiotic and protein content compared to regular yoghurt. A recent review article published in Frontiers in Nutrition suggests that kefir consumption could improve gut health by decreasing inflammation and improving gut barrier function. Moreover, a study published in PharmaNutrition in 2021 found evidence supporting the potential of kefir to reduce the risk of developing cardiovascular disease. When choosing kefir, it is recommended to review the ingredients list and avoid those containing excessive amounts of added sugars, similar to yoghurt.

3] Garlic

Garlic is a prebiotic food that can help promote beneficial gut bacteria growth, and it also has anti-inflammatory properties that can help lower inflammation in the gut. If you are wondering how to include these ingredients in your meals, look no further; Foodhak has covered you. This is one of the foods for a healthy gut that can be used in multiple ways.

To aid in digestion, you can begin with Ayurvedic Rasam. Pour this gorgeous soup over rice or enjoy it alone - the choice is yours. Filled with asafoetida for those delicious onion and garlic flavours. Curry leaves and fenugreek leaves have added a savoury taste to the soup; although toor dal, black pepper, coriander, cumin and red chillies have been used for extra flavour, the soup isn't spicy.

4] Kimchi  

A Korean dish combines vegetables like cabbage, radish, and scallions left to ferment. Kimchi is also rich in probiotics and can help improve gut health. Along with its probiotic benefits, kimchi is also known for its spicy, tangy flavour and is often served as an additional or side dish or used as a flavouring agent in various dishes. Incorporating kimchi into your diet is a delicious way to support gut health.

5] Onions

Onions are quite common and known as one of the finest foods for healthy gut. Onions contain a specific type of prebiotic fibre called fructooligosaccharides (FOS), which can promote the growth of bifidobacteria, a type of beneficial bacteria. By promoting the growth of these beneficial bacteria, onions can improve digestive health and overall well-being.

Try making Burrito Bowl which is a gluten-free and fat-free version of the classic burrito. It mixes veggies such as courgettes, mushrooms, carrots, onions, and cherry tomatoes with brown basmati rice and black beans as the base. 

6] Leeks

Leeks are a type of onion rich in prebiotic fibre and can help promote beneficial gut bacteria growth. By promoting the growth of these beneficial bacteria, leeks can improve digestive health and overall well-being. Leeks can be used in various dishes, such as soups and stews, or as a flavouring agent for other dishes.

Vegan Miso Broth is a delicious broth packed with vegetables and bursting with taste. We've used miso to create an earthy, nutty taste; leeks for an onion-like flavour and carrots, mushrooms and crunchy pak choi to evoke the flavours of a stir-fried vegetable dish.

7] Asparagus

Asparagus is a fibrous prebiotic food that can play a vital role in improving a healthy gut. This vegetable contains inulin, a prebiotic fibre that nourishes the beneficial bacteria residing in the gut. Inulin has been shown to add an abundance of bifidobacteria, a beneficial bacteria supporting overall digestive health. Asparagus can be easily incorporated into your diet and prepared in various ways, such as grilling, roasting, or adding to salads.

8] Artichokes

Artichokes are a prebiotic food that can promote a healthy gut by supporting the growth and activity of beneficial bacteria. They contain a unique blend of fibres, such as fructans and resistant starch, which feed the beneficial bacteria in the gut. Studies have shown that artichokes can increase the abundance of beneficial bacterial strains, including bifidobacteria and lactobacilli.

9] Mushrooms

Rich in prebiotic fibre, mushrooms possess medicinal properties. A 2021 study published in the Journal of Functional Foods indicates how mushrooms help to prevent gastrointestinal diseases. This is one of the foods for healthy gut that can be consumed in multiple ways.

Mushroom Stroganoff is a comforting, midweek vegan meal with a creamy, nutty flavour. Our vegetarian version of the traditional Russian dish uses mushrooms and oat milk for a modern take on the classic recipe. Creamy Mushroom and Spinach Risotto is an Italian classic made with tender mushrooms and spinach, offering both delicious flavour and health benefits for gut health, the immune system, skin, and vision.

10] Berries

Berries are high in antioxidants and can assist in reducing inflammation in the gut, and they are also a good source of fibre and can help improve the growth of beneficial bacteria in the gut. Incorporating berries into your diet is easy, whether you add them to your morning smoothie or enjoy them as a snack.

11] Sauerkraut

It's a German cuisine, which is nothing but a pickled cabbage dish, very similar to kimchi, considered to be rich in probiotics and known to act and be anti-inflammatory to the gut. However, pasteurised ones should be avoided. If you buy or have to store it, keep it in the refrigerator. 

12] Bone broth

Bone broth is prepared by simmering animal bones and connective tissue in water for a long period. It is rich in nutrients that can help promote gut health, including collagen and gelatine. Adding bone broth to your daily diet can be as simple as drinking a warm cup in the morning or using it as a base for soups and stews, making it an easy and delicious way to improve gut health. But this is one of the foods for healthy gut that is not vegan.

13] Kombucha

A fizzy, fermented tea high in probiotics and known to promote the growth of good bacteria in the gut, Kombucha is one of the easiest ways to boost probiotic intake. You can find Kombucha at most health food stores and supermarkets, or even try making it home for a fun and tasty project.

14] Turmeric

Turmeric is a spice used for its medicinal properties for centuries. It contains a potent anti-inflammatory compound called curcumin, which can help lower inflammation in the gut and promote healthy digestion. Turmeric can be added to various dishes, such as curries, soups, and roasted vegetables, to enhance the flavour and reap its gut health benefits. Additionally, turmeric supplements are also available for those who want to boost their intake of curcumin.

All these foods and meals are going to be beneficial for your gut health. You start with basic Foodhak meals rich in these foods and explore more meals along the way. So try these foods for healthy gut from Foodhak and see how your gut health will improve. 

Reviewed By : Michele Porter - Nutritionist

Also read: Boost your Immune System, Improve your Gut Health