Top Foods for a Happy, Healthy Gut
Let’s be real—your gut is like that friend who always has something to say. Whether it’s a bloated belly protest or a “meh” energy day, it’s letting you know what’s up. The cool part? You can quiet the grumbles and keep your gut happy by feeding it the right foods.
Here’s your cheat sheet to the top foods for a gut that feels great (and doesn’t talk back).
FERMENTED FOODS: YOUR GUT’S BFF
Fermented foods are like the gut’s favorite party guests—they bring good vibes (probiotics) and help keep everything balanced.
EXAMPLES:
Vegetable-based: Sauerkraut, kimchi, pickles (look for ones made without vinegar).
Dairy-based: Yogurt with live cultures, kefir, lassi.
Soy-based: Miso, tempeh, natto.
Beverages: Kombucha, water kefir.
Quick tip: New to fermented foods? Start small—a tablespoon of sauerkraut or a few bites of kimchi will do. Your taste buds and gut will thank you for the intro.
FIBER-RICH FRUITS AND VEGGIES
Fiber is like a gym membership for your gut. It keeps everything moving and feeds the good bacteria.
EXAMPLES:
Fruits: Apples (with the skin), bananas, berries (blueberries, raspberries, blackberries), pears, oranges, figs, kiwi.
Veggies: Artichokes, broccoli, Brussels sprouts, carrots, beets, sweet potatoes, zucchini, and leafy greens like kale and spinach.
Legumes: Lentils, chickpeas, black beans, kidney beans, and peas.
Pro tip: Bananas are the overachievers here—they’ve got prebiotics and are super gentle on your stomach if it’s being dramatic.
If you're finding it tricky to fit enough fiber into your day, consider FiberPro. It’s an easy way to sneak in fiber and prebiotics. Just toss it into water, smoothies, or even your coffee (yes, really) and get on with your day.
NUTS AND SEEDS: TINY BUT MIGHTY
Nuts and seeds may be small, but they pack a punch when it comes to gut health. They’re full of fiber, healthy fats, and antioxidants—basically, they’re the A+ students of snack foods.
EXAMPLES:
Nuts: Almonds, walnuts, cashews, pecans, macadamia nuts, Brazil nuts.
Seeds: Chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, sesame seeds, hemp seeds.
Try this: Sprinkle chia seeds on a smoothie bowl, grab a handful of almonds for a snack, or whip up some chia pudding by soaking the seeds in almond milk overnight.
HEALTHY FATS FOR GUT-LOVING INFLAMMATION CONTROL
Your gut thrives when inflammation stays in check, and healthy fats are the peacekeepers here.
EXAMPLES:
Fish: Salmon, mackerel, sardines, herring, trout.
Oils: Extra virgin olive oil, avocado oil, flaxseed oil.
Plant-based fats: Avocados, coconut (unsweetened flakes or oil), olives.
Quick tip: Add ground flaxseeds to your morning smoothie or yogurt bowl for an easy gut-health upgrade.
GARLIC AND ONIONS: THE GUT SUPERSTARS
Garlic and onions are like the dynamic duo of gut health. They’re full of prebiotics, which fuel your gut’s good bacteria, and they add a flavor punch to your meals.
EXAMPLES:
Garlic, onions, leeks, shallots, scallions (green onions), chives.
How to use them: Roast them, toss them into soups, or add minced garlic to salad dressings for a zesty kick.
BONE BROTH: THE SOOTHING SIP
Bone broth is basically a warm hug for your gut. It’s rich in collagen and amino acids that help repair the gut lining, making it a great choice for anyone with tummy troubles.
EXAMPLES:
Homemade or store-bought: Look for high-quality options with simple ingredients.
Collagen Bone Broth: A convenient and delicious choice infused with collagen peptides and vitamin C.
Quick tip: Try the Collagen Bone Broth in Roasted Chicken & Herb. It’s a tasty and convenient way to support your gut health.
POLYPHENOL-PACKED FOODS
Polyphenols are like little superheroes for your gut—they increase good bacteria, reduce bad bacteria, and have antioxidant powers to boot.
EXAMPLES:
Beverages: Green tea, black tea, coffee, red wine (in moderation).
Fruits: Berries (strawberries, blueberries, raspberries, blackberries), pomegranates, cherries, grapes.
Vegetables: Spinach, red onions, artichokes.
Other sources: Dark chocolate (70% or higher cocoa), olive oil, nuts (walnuts, pecans).
Pro tip: Snack on a square of dark chocolate after dinner for a guilt-free, gut-friendly treat.
QUICK TIPS FOR GUT HAPPINESS
Stay hydrated: Water helps fiber do its job, so don’t leave it hanging.
Limit processed foods: Sorry, junk food fans—your gut is not impressed.
Chew your food well: Slow down and savor. Your gut needs the head start.
ONE MORE THING…
You don’t have to overhaul your diet overnight to take care of your gut. Start small—add one or two of these foods to your day, and you’ll be amazed at how much better you feel.
And if you’re wondering why diets never seem to stick, hop over to my post on 10 Reasons Diets Don’t Work. Spoiler alert: Your gut is a bigger player in this game than you think.
What are your favorite gut-friendly foods? Drop them in the comments—I’d love to hear from you! 😊
P.S. Found this guide helpful? Don’t forget to save the pin to your wellness or healthy eating board so you can easily find these tips whenever you need them!
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