12 Nutrient-Packed Foods for a Happy, Healthy Gut

A healthy gut supports your immune system and helps prevent disease. While there are specific foods that are especially gut-friendly, any food that contains fiber, probiotics, or prebiotics is considered to be a good choice.

These foods help to improve the balance of gut bacteria in our gut, which in turn can boost immunity, reduce inflammation, and improve digestion.

To help you put together a meal plan, here are the top 12 foods to feed and maintain your healthy gut microbiome.

Yogurt

Kristie Leigh, registered dietitian and Director of Nutrition & Scientific Affairs at Danone North America says, “Consuming fermented foods, like yogurt, regularly can be a great way to help support gut health. In fact, research has linked fermented foods to everything from an increase in the diversity of bacteria in your gut, which is thought to be an indication of good gut health, to other body benefits such as decreased markers of inflammation.”

Dairy yogurt is also a complete protein source, meaning it contains all nine essential amino acids that the human body needs but isn’t able to make on its own and needs to get from the diet. It can also be a good source of calcium, vitamin D, vitamin B12, and magnesium.

Artichokes

“Artichokes improve intestinal health thanks to their high inulin content and powerful antioxidants such as quercetin and gallic acid,” says Pam Hartnett MPH, RDN Cancer Recovery Coach and owner of Pam Hartnett Coaching.

“Additionally, they stimulate bile production and support the liver in eliminating harmful toxins, enhancing overall digestive health.”

Shallots, leeks, garlic, and bananas also contain inulin, a prebiotic fiber that feeds beneficial bacteria in the gut and helps create compounds such as butyrate that strengthen the gut lining. Additionally, Artichokes are loaded with antioxidants such as rutin, quercetin, and gallic acid, which reduce inflammation while protecting the intestinal barrier.

Kefir

Alex Evink, MS, RD, Moderately Messy, is a big fan of kefir as a nutrient-packed, gut-friendly breakfast. She says, “It has significantly more probiotics than yogurt and is so versatile! Use it to replace Greek yogurt in overnight oats, to make smoothies or even smoothie bowls. I have even made a kefir chia pudding that came out so creamy and delicious.

One of my favorite brands – Lifeway- has various flavors of kefir. There are not many food sources of vitamin D, but Lifeway kefir has 20% of our daily value in just 8 ounces!”

Kimchi

A fermented cabbage dish popular in Korea, kimchi is packed with probiotics, fiber, and vitamins A, B, and C. While cabbage itself is a gut-friendly food, the fermentation process in kimchi adds additional benefits because of the probiotics and friendly bacteria that are beneficial for improved digestion and immunity.

Try kimchi as a topping on noodle dishes, in grilled cheese, in burritos, or straight from the jar!

Kombucha

If you love tea, then try kombucha! Kombucha is a fermented, fizzy tea that contains probiotics and beneficial yeasts. In addition to the healthy gut benefits from the probiotics, the black tea used to brew kombucha also contains beneficial antioxidants.

Kombucha has been around for over 2,000 years and tastes like a slightly sweet, tangy iced tea.

Chia Seeds

Chia seeds are a great addition to the diet because they have almost no taste and have a ton of fiber, one of the main nutrients that contribute to better gut health.

Alyssa Smolen, MS, RDN, CDN, says that chia foods are “A little food that packs a big punch. One serving of chia seeds contains 10 grams of fiber. Chia seeds can be added to toast, smoothies, or topped to yogurt parfaits.”

Leafy Green Vegetables

Leafy green vegetables like spinach, kale, collard greens, and mustard greens are rich in fiber, vitamins, and minerals and are good for gut health.

Fiber helps to feed the beneficial bacteria in your gut, and these greens contain potent antioxidants like vitamin K, vitamin C, lutein, and zeaxanthin, which can reduce inflammation.

Flaxseeds

These tiny seeds contain fiber, omega-3 fatty acids, and lignans. Once digested, the gut converts lignans into active anti-inflammatory and antioxidant compounds that can play a significant role in producing a healthy gut.

Enjoy flaxseeds on granola, cereal, fruit, yogurt, salads, or anywhere else you want a boost of gut-healthy seeds!

Plant-Based Foods

All plant-based foods contain fiber, including bread, cereals, fruits, vegetables, nuts, seeds, fresh herbs, beans, legumes, and more. While all fiber is beneficial, there are two types: soluble and insoluble.

Soluble fiber absorbs water, adding bulk to stool and helping to prevent constipation. It also slows down digestion, aiding in feelings of fullness and allowing for better nutrient absorption.

Cottage Cheese

Cottage cheese is a great source of protein, which is essential for gut health as protein helps repair the gut lining and supports the growth of beneficial bacteria.

“Cottage cheese is my top recommendation for a nutrient-packed, gut-friendly snack. It’s rich in calcium, protein, and probiotics. If you find the texture off-putting, consider blending it into a smoothie or scrambled eggs for a smoother experience,” says Julie Lichtman, RD, Outpatient IBD/Gastroenterology dietitian at Temple University Hospital.

Avocados

While avocados are a great source of healthy fats, they also contain around 14g of fiber per medium avocado. Fiber helps promote regular bowel movements, while the healthy fats in the avocado reduce inflammation and support gut health.

In addition to their fiber content, they also contain magnesium, potassium, folate, B vitamins, and antioxidants.

Garlic

Garlic lovers, we have good news for you! Garlic contains beneficial compounds called allicin and sulfur, which have antimicrobial properties in the body.

These compounds have been shown to kill harmful bacteria in the gut, including bacteria that can contribute to food poisoning, like Salmonella and E. coli. Garlic also contains inulin, a fiber that contains prebiotics, which helps maintain a healthy balance of gut flora.