Looking to improve your gut health? Consider eating more of our favorite gut healthy foods to help promote digestion, help boost immunity, and more.
We often underestimate just how impactful our gut health is on the rest of our bodies. As research into the power of our guts continues, we learn that gut health fights against bad bacteria, helps boost vitamin production, and has a major effect on how we feel every day.
Luckily, if you’re having any issues with your gut, you can create change through the foods you eat. Your nutrition directly impacts your gut health, as the food that you eat is broken down and passes through your gut. Certain foods can harm your gut bacteria—like foods high in saturated fats—while fiber, protein, and healthy fats provide the nutrients our guts need to thrive.
If you are looking to improve your gut health, it’s as easy as starting with your eating habits. Learning about the best foods for your gut can make all the difference. And, let’s be honest, being told exactly what you need makes it easier to take those first steps towards a delicious and healthy diet.
What Should I Look for in Gut Healthy Foods?
Eating diverse foods should be your top priority when it comes to getting balanced nutrition. If you want to enhance your gut health through food, you’ll want to avoid consuming too many saturated fats and sugars.
You should also learn more about the types of food that help your gut like fiber, probiotics, and prebiotics.
Fiber
Fiber is a carbohydrate that the body doesn’t digest. That means it’s able to pass through the small intestine to the big intestine, regulating our sugar and appetite levels.
Soluble fiber helps lower glucose levels and blood cholesterol while insoluble fiber helps move food through the digestive system.
Whole foods provide the most fiber, so it’s important to eat fruits, veggies, legumes, and whole grains in your meals! Try adding some beans, sweet potatoes, or chickpeas into your next meal for a high-fiber boost. Other delicious goodies that pack in grams of fiber include lentils and green peas.
Probiotics
Some people might be surprised by the concept of consuming live bacteria to help your gut, but probiotics and probiotic supplements help us maintain a healthy community of microorganisms, microbes, and gut bacteria.
By helping out your good bacteria, they positively impact your immune and digestive systems, making them essential to promote your gut’s health. Plus, they're found in plenty of yummy foods like sauerkraut, kefir, miso, and kombucha.
Prebiotics
To keep the microorganisms in your body happy, they need to stay fed. Prebiotics are a type of soluble fiber that is extremely nutrient-dense, and they work well with probiotics to keep your gut functioning.
Finding ways to pair probiotics and prebiotic foods together is a way to keep everyone happy, and you can do it easily. When you combine these two, it’s called a synbiotic food.
An example of synbiotic food would be yogurt with bananas and blueberries. Add dark chocolate for an extra boost of gut-healthy goodness, thanks to its polyphenols.
Asparagus and garlic are two other powerful prebiotics that pair beautifully with the probiotic tempeh, whole grains like brown rice, and fructan-filled leeks (which also happen to be a great source of vitamin C).
What Are the 6 Best Gut Healthy Foods?
You don’t have to go out of your way to find good foods for your gut. You might already keep many of these items on your grocery list, but you’ll see real benefits by increasing your overall intake and being open to new gut-healthy options.
1. Oatmeal
Oatmeal is a powerful prebiotic that fuels the bacteria in your gut so that they can help you feel healthy and energized. It contains insoluble and soluble fiber, which work together to strengthen your gut. Even overnight oats have a strong influence on your gut health.
The great thing about oatmeal is its versatility. You can find your go-to oatmeal recipe and stick to it or constantly try new combinations. Oatmeal is a great base, so you can add on other gut-healthy foods to make it a super-dish, even if you're lactose-intolerant or have other food restrictions.
2. Yogurt
If you want an easy breakfast that will help your gut as soon as you wake up, yogurt is the way to go. You can find different yogurts with live active cultures that can help increase the probiotics in your body.
The benefits of yogurt seem countless. There are plenty of good-for-you nutrients found in yogurt, like calcium, magnesium, and vitamin B-12. Yogurt will also help other foods move through your gut to help the body’s digestion.
You can eat yogurt plain, but adding fruits, granola, nuts, and honey on top make it all the more enjoyable.
3. Beans
If you are looking for a food that will promote gut health and can be used in a variety of dishes, then you’ve come to the right place. Beans are packed with fiber and protein, so they fill you up while working to help your gut.
Beans contain resistant starch, which is similar to fiber and can move through the digestive tract without being broken down. Once they reach the large intestine, the resistant starch is used to fuel the live microorganisms that live in your gut.
Beans can be eaten in the morning in a breakfast burrito, as part of a mid-day bowl of chili, or pureed and served as a delicious dip. However you enjoy them, the little organisms in your intestine will too.
4. Kimchi
Full of flavor and probiotics, kimchi is a great addition to your meals if you want to improve your gut health. Kimchi is fermented cabbage that may also include onions, carrots, and radish. It can be eaten as a topping in rice bowls, as a side with fried eggs, or even straight from the jar.
Fermented foods have been thought to improve gut health because they contain probiotics that balance out the environment in your gut. Trying out different kimchis can help you find what flavors you love because every kimchi will be different depending on how it was made. You can easily find kimchi in supermarkets or try making it yourself.
5. Nuts and Seeds
For a quick and easy, on-the-go gut-healthy snack, consider staying stocked with a variety of nuts and seeds. Nuts contain high amounts of prebiotic fiber used to fuel the bacteria in the gut, help you feel energized for longer, and benefit overall gut function.
Brazil nuts, almonds, walnuts, cashews, and peanuts are all great options and provide an array of nutrients and benefits. Making a trail mix, adding them to your yogurt and oatmeal, or blending them into smoothies provides quick and easy boosts to your gut health.
Just like nuts, seeds contain fiber that helps promote gut health. The fiber from many seeds helps feed the microorganisms living in your digestive system and helps regulate your digestive functions. Chia seeds, flaxseeds, sunflower seeds, and sesame seeds all work well to protect your gut health, and they are easily added to many dishes and recipes.
Nuts and seeds are one of the easiest snacks because you can simply grab a handful and be on your way.
6. Soybeans
Soybeans are widely consumed around the world in the form of tempeh and tofu, and they have been thought to improve your gut health. This is because soybeans are high in fiber and protein, providing our bodies with the essential amino acids it needs to function properly.
If you have been looking for a way to promote your gut health and incorporate more plant-based protein sources into your meals, consider soybean products. There are plenty of ways to enjoy tofu and tempeh, and getting creative with it is part of the fun.
7. Bananas
Lastly, one of the best foods to incorporate into your day is the banana. Not only is it easy to eat—especially when you are running late—but it also can be used as a topping in oatmeal, in a smoothie, on top of peanut butter and toast, or baked into delicious banana nut bread.
Bananas are a fruit that most people know well since they are affordable and found in most grocery stores. Bananas contain prebiotic fiber that is welcomed into the gut and eaten by the organisms living there. Prebiotic fiber is essential, and bananas are one of the easiest foods where you can find it.
The next time you pass bananas in the grocery store, add a few to your cart. Your gut will thank you.
Thistle Can Help
We often include gut-healthy foods in our meals because we care about your health and the health of the planet.
There are many ways to create gut-healthy meals on your own. Still, sometimes having someone else craft it for you can take away the stress of wondering whether you’re getting the nutrition you need.
When you sign up with Thistle, you will be encouraged to think about food in a new way. Making mindful decisions on our sustainable ingredients helps your body get what it needs and keeps you satisfied throughout the day. Plant-based food is craveable, delicious, and nutritious.
If you want to ease into gut-healthy eating, Thistle is here to help you reach your best gut potential.
Sources:
Influence Of Diet On The Gut Microbiome And Implications For Human Health | NCBI
Fiber | The Nutrition Source | Harvard TH Chan School of Public Health
Probiotics: What You Need To Know | NCCIH
Health Benefits Of Kimchi (Korean Fermented Vegetables) As A Probiotic Food | NCBI
Looking to improve your gut health? Consider eating more of our favorite gut healthy foods to help promote digestion, help boost immunity, and more.
We often underestimate just how impactful our gut health is on the rest of our bodies. As research into the power of our guts continues, we learn that gut health fights against bad bacteria, helps boost vitamin production, and has a major effect on how we feel every day.
Luckily, if you’re having any issues with your gut, you can create change through the foods you eat. Your nutrition directly impacts your gut health, as the food that you eat is broken down and passes through your gut. Certain foods can harm your gut bacteria—like foods high in saturated fats—while fiber, protein, and healthy fats provide the nutrients our guts need to thrive.
If you are looking to improve your gut health, it’s as easy as starting with your eating habits. Learning about the best foods for your gut can make all the difference. And, let’s be honest, being told exactly what you need makes it easier to take those first steps towards a delicious and healthy diet.
What Should I Look for in Gut Healthy Foods?
Eating diverse foods should be your top priority when it comes to getting balanced nutrition. If you want to enhance your gut health through food, you’ll want to avoid consuming too many saturated fats and sugars.
You should also learn more about the types of food that help your gut like fiber, probiotics, and prebiotics.
Fiber
Fiber is a carbohydrate that the body doesn’t digest. That means it’s able to pass through the small intestine to the big intestine, regulating our sugar and appetite levels.
Soluble fiber helps lower glucose levels and blood cholesterol while insoluble fiber helps move food through the digestive system.
Whole foods provide the most fiber, so it’s important to eat fruits, veggies, legumes, and whole grains in your meals! Try adding some beans, sweet potatoes, or chickpeas into your next meal for a high-fiber boost. Other delicious goodies that pack in grams of fiber include lentils and green peas.
Probiotics
Some people might be surprised by the concept of consuming live bacteria to help your gut, but probiotics and probiotic supplements help us maintain a healthy community of microorganisms, microbes, and gut bacteria.
By helping out your good bacteria, they positively impact your immune and digestive systems, making them essential to promote your gut’s health. Plus, they're found in plenty of yummy foods like sauerkraut, kefir, miso, and kombucha.
Prebiotics
To keep the microorganisms in your body happy, they need to stay fed. Prebiotics are a type of soluble fiber that is extremely nutrient-dense, and they work well with probiotics to keep your gut functioning.
Finding ways to pair probiotics and prebiotic foods together is a way to keep everyone happy, and you can do it easily. When you combine these two, it’s called a synbiotic food.
An example of synbiotic food would be yogurt with bananas and blueberries. Add dark chocolate for an extra boost of gut-healthy goodness, thanks to its polyphenols.
Asparagus and garlic are two other powerful prebiotics that pair beautifully with the probiotic tempeh, whole grains like brown rice, and fructan-filled leeks (which also happen to be a great source of vitamin C).
What Are the 6 Best Gut Healthy Foods?
You don’t have to go out of your way to find good foods for your gut. You might already keep many of these items on your grocery list, but you’ll see real benefits by increasing your overall intake and being open to new gut-healthy options.
1. Oatmeal
Oatmeal is a powerful prebiotic that fuels the bacteria in your gut so that they can help you feel healthy and energized. It contains insoluble and soluble fiber, which work together to strengthen your gut. Even overnight oats have a strong influence on your gut health.
The great thing about oatmeal is its versatility. You can find your go-to oatmeal recipe and stick to it or constantly try new combinations. Oatmeal is a great base, so you can add on other gut-healthy foods to make it a super-dish, even if you're lactose-intolerant or have other food restrictions.
2. Yogurt
If you want an easy breakfast that will help your gut as soon as you wake up, yogurt is the way to go. You can find different yogurts with live active cultures that can help increase the probiotics in your body.
The benefits of yogurt seem countless. There are plenty of good-for-you nutrients found in yogurt, like calcium, magnesium, and vitamin B-12. Yogurt will also help other foods move through your gut to help the body’s digestion.
You can eat yogurt plain, but adding fruits, granola, nuts, and honey on top make it all the more enjoyable.
3. Beans
If you are looking for a food that will promote gut health and can be used in a variety of dishes, then you’ve come to the right place. Beans are packed with fiber and protein, so they fill you up while working to help your gut.
Beans contain resistant starch, which is similar to fiber and can move through the digestive tract without being broken down. Once they reach the large intestine, the resistant starch is used to fuel the live microorganisms that live in your gut.
Beans can be eaten in the morning in a breakfast burrito, as part of a mid-day bowl of chili, or pureed and served as a delicious dip. However you enjoy them, the little organisms in your intestine will too.
4. Kimchi
Full of flavor and probiotics, kimchi is a great addition to your meals if you want to improve your gut health. Kimchi is fermented cabbage that may also include onions, carrots, and radish. It can be eaten as a topping in rice bowls, as a side with fried eggs, or even straight from the jar.
Fermented foods have been thought to improve gut health because they contain probiotics that balance out the environment in your gut. Trying out different kimchis can help you find what flavors you love because every kimchi will be different depending on how it was made. You can easily find kimchi in supermarkets or try making it yourself.
5. Nuts and Seeds
For a quick and easy, on-the-go gut-healthy snack, consider staying stocked with a variety of nuts and seeds. Nuts contain high amounts of prebiotic fiber used to fuel the bacteria in the gut, help you feel energized for longer, and benefit overall gut function.
Brazil nuts, almonds, walnuts, cashews, and peanuts are all great options and provide an array of nutrients and benefits. Making a trail mix, adding them to your yogurt and oatmeal, or blending them into smoothies provides quick and easy boosts to your gut health.
Just like nuts, seeds contain fiber that helps promote gut health. The fiber from many seeds helps feed the microorganisms living in your digestive system and helps regulate your digestive functions. Chia seeds, flaxseeds, sunflower seeds, and sesame seeds all work well to protect your gut health, and they are easily added to many dishes and recipes.
Nuts and seeds are one of the easiest snacks because you can simply grab a handful and be on your way.
6. Soybeans
Soybeans are widely consumed around the world in the form of tempeh and tofu, and they have been thought to improve your gut health. This is because soybeans are high in fiber and protein, providing our bodies with the essential amino acids it needs to function properly.
If you have been looking for a way to promote your gut health and incorporate more plant-based protein sources into your meals, consider soybean products. There are plenty of ways to enjoy tofu and tempeh, and getting creative with it is part of the fun.
7. Bananas
Lastly, one of the best foods to incorporate into your day is the banana. Not only is it easy to eat—especially when you are running late—but it also can be used as a topping in oatmeal, in a smoothie, on top of peanut butter and toast, or baked into delicious banana nut bread.
Bananas are a fruit that most people know well since they are affordable and found in most grocery stores. Bananas contain prebiotic fiber that is welcomed into the gut and eaten by the organisms living there. Prebiotic fiber is essential, and bananas are one of the easiest foods where you can find it.
The next time you pass bananas in the grocery store, add a few to your cart. Your gut will thank you.
Thistle Can Help
We often include gut-healthy foods in our meals because we care about your health and the health of the planet.
There are many ways to create gut-healthy meals on your own. Still, sometimes having someone else craft it for you can take away the stress of wondering whether you’re getting the nutrition you need.
When you sign up with Thistle, you will be encouraged to think about food in a new way. Making mindful decisions on our sustainable ingredients helps your body get what it needs and keeps you satisfied throughout the day. Plant-based food is craveable, delicious, and nutritious.
If you want to ease into gut-healthy eating, Thistle is here to help you reach your best gut potential.
Sources:
Influence Of Diet On The Gut Microbiome And Implications For Human Health | NCBI
Fiber | The Nutrition Source | Harvard TH Chan School of Public Health
Probiotics: What You Need To Know | NCCIH
Health Benefits Of Kimchi (Korean Fermented Vegetables) As A Probiotic Food | NCBI
