20 Top Gut-Friendly Foods

20 Top Gut-Friendly Foods

20 Top Gut-Friendly Foods

Are you having digestion problems like bloating, gas, diarrhea, or constipation? None of these issues are fun to deal with, and they can be embarrassing to live with or even talk about. There’s no need to be embarrassed though, because everyone has dealt with these things from time to time. Sometimes poor gut health is linked to serious diseases such as inflammatory bowel diseases, obesity, diabetes, liver diseases, chronic heart diseases, and some cancers. Even though poor gut health can have serious consequences, there is help available, and in fact, much of what you need is just the right types of food. There are many gut-friendly foods to help you get your digestive tract back in balance. You will feel better, look better, and you will actually be healthier once your gut health has improved.


There are two types of gut-friendly foods, probiotics and prebiotics. The type you normally hear the most about are probiotics because you hear about them being in foods, especially yogurt. Probiotics are healthy bacteria to help improve the health of your gut flora or gut microbiome. Prebiotics are different. Prebiotics provide food to your healthy gut bacteria. They help your good bacteria grow so that they can keep the bad bacteria in check. If your good bacteria to bad bacteria ratio is good, you will be healthier and will reduce your risks of some serious health problems. Below you’ll learn about 10 of the best foods with probiotics and 10 of the best foods with prebiotics so that you’ll know what foods to eat to improve your gut health and in turn improve your overall wellness and health.

10 Probiotic Foods to Improve Gut Health


Use these foods to increase the good bacteria in your gut, so that they can fight the bad bacteria and improve your gut health.


  • Kimchi – A Korean side dish made from fermented vegetables, mostly cabbage.
  • Sauerkraut – A fermented cabbage that is commonly eaten with sausage.
  • Yogurt – A fermented milk product, often sweetened with added fruit or flavoring.
  • Tempeh – A fermented soy product, often eaten by vegetarians for protein.
  • Dark chocolate – Chocolate made without milk solids and are higher in cacao.
  • Green olives – Fermented green olives in a brine, and they’re mostly sold in jars.
  • Pickles – Fermented or pickled cucumbers. They’re fermented in a vinegar solution or brine.
  • Cottage cheese – A fresh cheese curd with a mild flavor. Often paired with salad or fruit.
  • Sourdough bread – Bread made from a fermented dough.
  • Miso – A Japanese seasoning made from fermented soybeans. Often eaten in miso soup.

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10 Prebiotic Foods To Improve Gut Health


Use these foods to feed the good bacteria in your gut so that they grow stronger than the bad bacteria.


  • Chickory Root – Used as a food additive and can be used as a coffee substitute.
  • Onions – A healthy bulb vegetable related to leeks and garlic. Tastes great raw or cooked.
  • Leeks – A vegetable that tastes like a mild onion. Great in soups or as a side dish.
  • Asparagus – A spring vegetable that is high in fiber and contains a mineral that helps insulin distribution in your body.
  • Dandilion Greens – The leaves of the dandilion flower can be eaten raw or cooked.
  • Garlic – Garlic is related to the leek and onion, and it’s used for flavoring. Can be used raw or cooked.
  • Bananas – A sweet fruit that is high in potassium
  • Apples – A fruit high in fiber. It comes in many varieties and several colors.
  • Whole grains – Some rice, some bread, wheat, barley, quinoa, and oats.
  • Legumes – Lentils, peanuts, and a variety of other beans.

Eating the foods above regularly will ensure that your gut flora and microbiome are in optimal health. The list of probiotic foods will add healthy bacteria to your gut, and the list for prebiotics will feed and strengthen the good bacteria. As your good bacteria to bad bacteria ratio improves, your health will improve and you’ll lessen your risk of diabetes, heart disease, and some cancers. Paying attention to your gut health is vital, and these foods will help you improve it so that you can be as healthy as possible. Once your gut health improves, you won’t have as many digestion problems such as gas, bloating, constipation, and diarrhea.


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Amy D - January 1, 2018

I’ve just started to get into probiotics and gut healthy food for digestion for my entire family. It really helped my 2 year old daughter recently recover from a stomach virus. I’ve been eating kimchi almost everyday for breakfast. I didn’t know that sourdough bread was made with fermented dough. Now I have a great excuse to eat it.

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