Best Foods For Gut Health
Discover the best foods for gut health and learn how to support your digestive system, boost beneficial bacteria, and improve overall wellness through simple, nourishing choices.
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Best Foods For Gut Health
Gut health has become one of the most talked-about topics in wellness—and for good reason. Your gut microbiota, a diverse collection of bacteria living throughout your digestive system, affects everything from your immune health and digestion to your mental clarity, mood, and even weight. The good news? What you eat plays a huge role in shaping your gut environment and can help prevent chronic diseases, improve your overall health, and bring your body into balance.
As a nutrition consultant I’ve worked with many clients who came in with symptoms like bloating, stomach pain, irregular digestion, and fatigue. In most cases, we were able to turn things around simply by focusing on the right foods. Whether you’re managing irritable bowel syndrome, inflammatory bowel disease, or you’re just looking to boost your energy and clarity, eating in a way that supports your gut is one of the most powerful steps you can take toward better health.
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Here Are The Best Foods To Support Gut Health
Bone Broth
Bone Broth is rich in minerals, collagen, gelatin, glycine, proline, and glutamine — components that are key to rebuilding the gut and gut lining. This wonderful broth can be added to stews, soups, and smoothies and sipped throughout the day.
Bone Broth extremely medicinal when it comes to gut restoration and repair. The amino acids in the bone broth support the healing of your intestinal lining. The gelatin in the bone broth also supports your joints and skin health and reduces cellulite.
Bone broth is full of calcium, magnesium, silicon, sulfur, phosphorous and is excellent for those who have suffered from mineral deficiencies or often feel weak. Bone broth also contains chondroitin sulfate and glucosamine, the compounds sold as supplements to reduce inflammation, arthritis and joint pain.
Bone broth is ideal food if you are training for competitions and want to add a boost of liquid fuel to your diet.
I add sea vegetables such as nori flakes or dulse to my bone broth as this is another way to add the more minerals we do not get from the food these days.
You will need:
• A large crock pot or stock pot with a lid
• 4 pounds of grass- feed beef bones, OR a pastured chicken bones
• 4 tablespoons Bragg’s raw apple cider vinegar (helps to draw the minerals out)
• Veggies and spices (optional)
• Mason jars, wide-mouthed, for storage or any other glass containers
Directions:
Spread the bones on the cookie sheet, sprinkle with vinegar and put in the oven at 350 for about 20 min. Take the bones out of the oven and transfer to a large pot. Cover them with water and boil it. Turn the heat down, cover with a lid and simmer for 24- 48 hours. If you decide to use veggies and fresh herbs add the 5 hours before its done.
When the broth is ready, strain the broth into another pot. Transfer the broth to the containers and store in the refrigerator.
After refrigerating for about a day, scrape off the fat that rises to the top. If it resembles jello, that means it’s very rich in gelatin!
Done!
Collagen For Gut Health
Collagen is one of the vital foods on your list of gut-health foods because it helps heal your gut lining. Also, it’ll boost your metabolism, diminish cellulite, increase your energy, and help detoxify your body.
My favorite collagen is from the company Great Lakes. You can also purchase collagen from Neocell and Vital Proteins on Amazon.
I add it to my smoothies, a cup of water, my green juice or even mix into coconut milk yogurt for a boost of protein.
Water Kefir and Coconut Water For Gut Health
Water kefir is a carbonated beverage made from water with a kefir starter. Water kefir is rich in good bacteria. I like to sweeten it with different juices to enhance the taste.
Coconut water kefir is a fermented beverage made from young coconuts. It contains potassium, sodium, chloride, calcium, and magnesium, which is needed for healthy thyroid and digestion .
Kefir also contains different strains of probiotic bacteria, which is essential for the gut health.
To make water kefir, I suggest visiting: Click Here or visit Here for detailed directions.
Beet Kavass
Beet kvass is my favorite drink! It is powerhouse blood and liver cleanser. It is made from fermenting beets with salt brine and is loaded with healthy bacteria, vitamin C, folic acid and vitamin B. It is super easy to make it at home, or it can be found at your local health food store.
To make beet kvass, just follow these simple instructions here:
http://www.culturesforhealth.com/learn/recipe/lacto-fermentation-recipes/beet-kvass/
Cultured Foods
Fermented foods like yogurt, kefir, sauerkraut, kimchi, tempeh, and semi-hard cheeses are some of the best foods for restoring balance in your digestive tract. They naturally contain probiotic strains that help build up beneficial bacteria while keeping unhealthy bacteria in check. These live cultures can help strengthen the intestinal lining, reduce inflammation, and improve digestive symptoms over time.
Cultured foods are very easy to make, and they contain an array of natural enzymes and probiotics. Start with two tablespoons once a day and build up from there.
Cultured food will help restore your good gut flora by supporting healthy bacteria colonization. They will improve digestion and aid in natural enzyme activity, reduce sugar cravings and help cleanse your intestinal track and the colon, leaving your body free of toxic waste that hampers digestion.
Cultured Foods and Drinks:
• Cultured vegetables such as kimchi, pickles or sauerkraut
• Coconut milk kefir—homemade kefir has 65+ strains of good bacteria
• Coconut water kefir, such as Inner Eco brand, available in the refrigerated section at Whole Foods or other health food stores (which has beneficial microbial strains, more than most bottled, store-bought probiotics)
MY OTHER FAVORITE CULTURED DRINKS ARE:
• Kevita coconut water kefir
• Inner-Eco and Donna Gates Body Ecology Drinks
SOME OF MY FAVORITE CULTURED VEGETABLES ARE:
• Bubbies Cultured Foods—http://www.bubbies.com available at grocery stores.
• SunJay Kim Chi—http://sunjaskimchi.com
• Ozuke – http://ozuke.com
• Rejuvenative Foods
Leafy Greens and Cruciferous Vegetables
Vegetables like kale, spinach, arugula, broccoli, and Brussels sprouts offer fiber, antioxidants, and essential nutrients that help protect the gastrointestinal tract. These plant-based foods also promote the growth of good gut bacteria and help calm inflammation in the gut. Plus, they’re a great addition to just about any meal—salads, soups, or smoothies
Root Vegetables
Carrots, sweet potatoes, beets, and turnips provide a healthy dose of fiber along with essential vitamins and minerals. These veggies help regulate the movement of food through the digestive system and nourish the microbes in both the small and large intestine.
Hope that now you know what to eat to keep your gut healthy!
What to Watch Out For
While the right foods support a healthy gut, certain ingredients can work against you. Artificial sweeteners, red meat, and ultra-processed foods have been linked to imbalances in gut flora, promoting the growth of bad bacteria. This imbalance may lead to digestive issues, inflammation, and even metabolic syndrome.
Lifestyle Matters Too
Food is only part of the story. Other factors like enough sleep, regular physical activity, stress management, and even intermittent fasting can all impact the health of your gut. A healthy immune system and better mental well-being often begin with a healthy gut microbiome.
Gut health is not just a trend—it’s a cornerstone of human health. From reducing the risk of cardiovascular disease and improving insulin resistance to supporting better digestion and mood, the role of probiotics, fiber, and whole foods is undeniable.
Whether you’re exploring a vegan diet, experimenting with a Mediterranean eating pattern, or simply adding more vegetables to your plate, the best way to start is with simple, sustainable changes. Swap out refined grains for whole grains, include fermented foods in your meals, and don’t forget to enjoy the benefits of healthy fats.
Here Are Some Things That Will Help You Start with Fermenting
Recipes Supporting Gut Health
Tiramisu Overnight Oats: A dreamy, no-bake breakfast twist on the classic dessert—layered oats with espresso, cocoa, and creamy yogurt for an energizing start.
Chia Seeds Pudding Cake with Raspberries: Light, wholesome, and bursting with fresh raspberries—this chia pudding “cake” is a fiber-rich treat that feels like dessert but fuels like breakfast.
Creamy Raspberry Chia Pudding Parfait: Creamy, tangy, and naturally sweet—this raspberry chia parfait is a layered delight packed with nutrients and perfect for a healthy indulgence.
Bigos, often called Polish Hunter’s Stew, is a hearty, tangy dish made with sauerkraut, fresh cabbage, and a mix of meats like pork, sausage, and sometimes wild game. Slow-cooked with spices and sometimes prunes or mushrooms, it’s a rich, flavorful comfort food traditionally enjoyed in Poland.
Easy Kombucha Mocktails Recipes
Refreshing, healthy, and delicious. Kombucha makes an excellent base for mocktails, and get inspired with simple, flavorful drink ideas that are perfect for any occasion.
Creamy Polish Dill Pickle Soup (Zupa Ogorkowa)
Savory, sour, creamy, and rich Polish dill pickle soup (zupa ogórkowa) is a classic Polish soup made with pickles- fermented cucumbers, dill, and potatoes.
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