11 Tasty Foods for Good Gut Health

The best foods for gut health are…

Rolled Oats

“Oats are packed with several gut-benefiting compounds, including beta-glucan, a type of prebiotic fiber that feeds our good gut bacteria,” Gargano says. Her top tip is to let your oats cool before eating them. “This allows them to form resistant starch which has many benefits for our gut”.

Dr. Adeyemo suggests opting for “steel-cut or rolled oats for lower glycaemic index which provide sustained energy without sharp sugar spikes”.

Broccoli

All greens are undeniably good for your gut (as mentioned, diversity is key). For Dr. Sammie Gill, a specialist gastroenterology dietitian, broccoli tops them all, given its belonging to the cruciferous vegetable group which “contains distinctive sulphur-containing plant chemicals called glucosinolates.” These are known for their anti-inflammatory properties. She adds that “studies have found broccoli has potential cancer-preventive effects.”

Baked beans

Good news for all those students on a budget: “Baked beans are packed with fiber, with around 8g per half can,” Dr. Gill says. “One type of fibrer in baked beans is resistant starch which is a type of fermentable fiber that acts as ‘food’ for your gut microbiome,” she adds. Plus, they are rich in “plant chemicals called polyphenols which play a role in modulating immune function and dampening inflammation.”

Side note: All beans and legumes are great for your gut health—kidney beans, lentils, chickpeas, peanuts—your pick. “Not only are they high in prebiotic fiber and resistant starch, they are also rich sources of antioxidants,” Gargano says.

Bananas

“Bananas feed your gut bacteria, with the added benefit of being soothing for the digestive system and helping support regular bowel movements, especially useful if you’re prone to constipation,” says Dr. Gill, adding that the brownness affects its specific benefits. “Slightly underripe bananas have more prebiotic benefit, but ripe bananas are better tolerated for those with constipation.”

Kiwis

“Kiwi fruit is well known for its effects on constipation,” Dr. Gill says, explaining that “the fruit’s high-water holding capacity can help bulk out stool” and “improve gut mobility due to the action of the enzyme called actinidin.” What’s more, “two skin-on kiwis contain around 6g of fibre and nearly 200mg of vitamin C (up to three times the content of an orange).” Vitamin C is believed to support gut health, though there’s limited research to support that claim.

Raspberries

Raspberries are the highest-fiber fruit, English says. “With around 8g per cup, [raspberries contain] mostly soluble fiber that feeds beneficial bacteria and supports healthy digestion. They’re also rich in polyphenols, which your gut turns into anti-inflammatory compounds.”

Salmon

Oily fish contain essential omega-3s, which “can reshape gut microbiome composition and function,” Dr Gill says. “What’s more, regularly eating fish is linked with a lower risk of cognitive decline via the gut-brain axis—the two-way communication between the gut and the brain.”

Chia seeds

“Chia seeds are especially high in fiber, providing around 10g per tablespoon which equates to one third of your daily fiber needs (30g a day),” Dr. Gill says. “They are also a rich source of alphalinolenic acid (ALA), an essential plant-based omega-3 and supply an abundance of polyphenols.” Given their capacity to absorb water, “the fiber part of chia seeds can hold around 15 times their weight, so it’s thought that they may have a laxative effect.”

Yogurt (with live cultures)

“Yogurt is a fermented food, meaning specific bacteria were added to produce its specific flavor and texture,” Gargano says. However, not all yogurts are made with probiotics. Her tip is to look for the phrase ‘contains live and active cultures’ on the label, and you’re golden.

Kefir

Kefir is also part of the fermented foods group which introduces “beneficial bacteria that can help restore microbial diversity in the gut.” For the best results, English suggests looking for it “in the fridge aisle, with no added sugar, and not heat-treated, so the bacteria are still alive.”

Kimchi

Although unique in the sensory department, kimchi is a wonderful addition to your gut health repertoire. Dr. Adeyemo says that, like other fermented vegetables, kimchi “contains natural probiotics which can help increase the variety of good bacteria in your gut and support healthy digestion.”

What’s the deal with gut health supplements?

It’s always best to try and fuel your body with whole foods, but a well-chosen supplement can occasionally support your gut health.