The Top Gut Healing Foods: What to Eat for a Healthy Gut


According to a recent survey, around 74% of Americans are living with some form of gastrointestinal discomfort.

Are you among those ranks?

If so, you know how debilitating and embarrassing dealing with an upset stomach can be. That’s why today, we’ve put together a quick list of gut healing foods designed to help you steer your system toward improved health.

Featuring good bacteria as star ingredients, these can help you restore a balanced gut microbiome that improves digestion, retains nutrients, and keeps your bowels regular.

Ready to learn more? Let’s get started!

1. Sauerkraut

This is one of those foods you either love or hate. Regardless of whether or not you normally reach for this fermented cabbage, try to incorporate into your healthy gut diet plan.

Filled to the brim with beneficial bacteria and tons of fiber, sauerkraut tackles bloating and indigestion like a champ. One more reason to pile it on your next hot dog!

2. Pineapple

A lot less polarizing, pineapple is surprisingly effective at regulating your gut health. That’s because it contains an enzyme called bromelain that relieves indigestion, breaking down protein from large food molecules into more manageable peptides.

Eat it whole or add it in chunks to your next smoothie! If you find that your indigestion is still causing you discomfort, or if diarrhea or constipation join the mix, you may need to restore your gut health with a more comprehensive treatment plan.

3. Asparagus

Salmon’s favorite dinner companion, asparagus is a go-to green veggie that pulls double duty as a prebiotic. That’s because it’s full of inulin, which is an indigestible fiber.

As you intake it, inulin helps feed the healthy bacteria in your gut, such as lactobacilli. While it’s delicious steamed, you’ll get even greater benefits from asparagus if you eat it raw.

4. Garlic and Onions

We’ll group these together because garlic and onion make quite the pair! The next time you’re browning some to add to your spaghetti, pat yourself on the back. Both are excellent prebiotics!

Onions are especially beneficial, as they also contain quercetin, an antioxidant that helps your body ward off free radicals.

5. Bone Broth

One of the best foods for gut health isn’t an actual food at all, but rather a warm broth you can sip in between meals.

Following a recipe like this one, cook a big batch of the broth to keep on hand. It helps restore and heal the lining of your gut, which boosts your immune system and lowers inflammation.

In addition to healing compounds such as gelatin and collagen, bone broth also provides amino acids including proline and glutamine.

6. Kimchi

A traditional Korean side dish, kimchi consists of fermented vegetables that are full of flavor, as well as live and active probiotic cultures.

A natural detoxifier, you can’t go wrong when you pile this on your plate alongside that delicious Korean beef you’re eyeing!

Incorporate These Gut Healing Foods Today

If you find that you’re always complaining of an upset stomach, it might not be your genetic makeup or a chronic illness. Rather, your diet is the more likely culprit.

As you seek relief, try to add these gut healing foods into your diet to see if they make a difference. Full of everything you need and devoid of anything you don’t, they’re a positive step in the right direction for your digestive health.

Want more health and lifestyle tips you can trust? You’ll find them on our blog, so keep reading!

Jeff Campbell

Jeff Campbell is a husband, father, martial artist, budget-master, Disney-addict, musician, and recovering foodie having spent over 2 decades as a leader for Whole Foods Market. Click to learn more about me

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