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foods for gut health
November 22, 2023

Have you ever heard the saying, “Trust your gut?” This term used to describe an instinctive feeling is rather spot on when it comes to your actual gut. Why? The gut microbiome affects all aspects of your overall health. It influences digestion, the immune system, well-being, respiratory health and even mental health. If you’ve ever wondered how to improve gut health, foods full of probiotics, prebiotics and polyphenols are particularly helpful! These are 8 foods to give a try:

1. Yogurt

yogurt with strawberries and granola

Yogurt with live cultures is one of the best sources of gut-boosting probiotics. Probiotics are the bacteria that are good for your gut, providing a number of benefits. Make sure to search for yogurt labeled with “Live & Active Cultures,” meaning it contains at least 100 million cultures per gram, such as greek yogurt.

2. Sauerkraut

That fun topping you may put on your hot dog has some amazing benefits! Sauerkraut is made from finely chopped cabbage that has been fermented. It includes plenty of probiotics, fiber and vitamins. Make sure to select unpasteurized sauerkraut as pasteurization kills the live and active bacteria.

3. Berries


Berries are both delicious and good for the gut! Whether it’s blueberries, strawberries or raspberries, berries offer several benefits. They contain antioxidants that reduce inflammation in the gut while being rich in both probiotics and vitamin C.

4. Bananas

Bananas are great for people dealing with digestion concerns. They have a soluble fiber known as inulin, a prebiotic that feeds good bacteria in the gut, and fiber which can help you feel full for longer. The resistant starch in unripe bananas helps to produce additional beneficial bacteria.

5. Garlic


This pungent small vegetable packs another powerful punch in the form of its benefits for the gut! It features antibacterial and antifungal properties that can keep the bad bacteria in the gut under control. It contains prebiotics, has anti-inflammatory properties, may reduce the risk of heart disease and has been shown to have positive effects on a number of health concerns.

6. Ginger

Ginger is often a go-to remedy for an upset stomach or other digestion problems like nausea. It aids in the production of stomach acid and stimulates the digestive tract to move food through the gut thanks to gingerol, which has anti-oxidant and anti-inflammatory properties.

7. Asparagus


Asparagus is filled with the prebiotics inulin and fructooligosaccharides making it another great food to improve gut health. In addition, it contains antioxidants that scavenge and neutralize free radicals in the body. Roasted asparagus can easily be made by throwing it into the oven with olive oil, salt and pepper for about 10 minutes at 400 degrees.

8. Almonds

Almonds are one of the healthiest snacks out there. They’re also extremely beneficial for gut health! They have high levels of fiber, fatty acids, polyphenols and even include those probiotic properties that your gut loves. They promote levels of butyrate, which fuels the cells in the colon, helping them to operate efficiently.

If you’ve ever pondered how to improve gut health without turning to medications, these foods can be beneficial! Gut health impacts many different aspects of our health, including even the joints!

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