Eating gut-healthy foods is pretty simple.
On the flip side, eating certain foods can also worsen gut health.
Here are 19 of the best foods for gut health, according to registered dietitians and research.
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Kefir
Kefir is a nutrient-rich probiotic powerhouse.
According to astudypublished in theJournal of Agricultural and Food Chemistry, asparagus contains a unique carbohydrate called inulin.
Inulin functions as a prebiotic, which can promote the growth of beneficial bacteria in the gut.
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Sauerkraut
Sauerkraut is fermented cabbage that has been known to help improve the health of your gut.
“Fermented foods might provide health benefits such as adding good bacteria to your gut,” says Pankonin.
“These foodsmight also help lessenthe severity of symptoms for those suffering from irritable bowel syndrome.”
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“Garlic acts as prebiotic, which is like food for a probiotic,” says Pankonin.
“Prebioticsessentially promote the growthof healthy gut bacteria.”
“This canhelp reduce inflammationand lead to better bowel health.”
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These live cultures are probiotics, whichhelp increase good bacteriain your gut."
“A more diverse microbiomeequals a healthier gut.”
“Arecent studyfound that consuming almonds may result in positive changes to the gut microbiota functionality.
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“Berries contain quite a bit of dietary fiber and polyphenols,” says Pankonin.
“Polyphenols havebeen shownto limit the growth of harmful bacteria and fiber acts as a prebiotic.”
Bananas
Bananascontain soluble fiber, which is a punch in of prebiotic.
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“Prebiotics alsofeed the good bacteria, aka the probiotics, and help them get stronger.
Prebiotics and probiotics work best together.”
Sorghum
Sorghum is a versatile ancient grain that contains almost13 grams of fiber per cup.
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“This helps with satiety and supports gut health,” says Michalczyk.
Broccoli
Broccoli is a cruciferous veggie that is excellent for gut health.
Kombucha
Kombucha is a fermented tea that contains probiotics, which help support gut health.
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Ginger
Ginger contains gingerol, which may help you better digest food and has anti-inflammatory properties.
Ginger contains nutrients that can reduce gas, bloating, and soothe the digestive tract.
Edamame
Edamame is another high-fiber food that made our list of best gut-healthy foods.
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“Consuming high-fiber foods like edamame is associated with a diverse gut microbiome,” says Ehsani.
Soy foods also contain isoflavones, which alsocan help supportmicrobiota.”
“Avocadosare also rich in monounsaturated and polyunsaturated fats,” adds Michalczyk.
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“These healthy fats support digestive health by reducing inflammation and improving absorption of nutrients.”
Sourdough
Sourdough bread is made using a natural fermentation process that involves lactic acid bacteria and yeast.
Onions
Onions contain prebiotic fiber, which can help support and build up the gut flora.
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“They also are rich in flavanols, which are plant compounds thatcan reduce inflammation,” says Ehsani.
Wild salmon
This protein is one of the best picks for gut-healthy foods.
“Wild-caught salmon is also a good source of calcium and vitamin D.”
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