Brain fog, bloating, and low energy often start in your gut. When it’s out of balance, your whole body can feel it. Thankfully, you don’t need a cabinet full of pills to boost gut health. These 10 simple, powerful foods can soothe, strengthen, and rebalance your gut.
10. Bananas
Bananas, especially the slightly green ones, are great for your gut! They contain special types of fiber called prebiotics, which act as food for the good bacteria living in your intestines. Bananas are also easy to digest and can help soothe an upset stomach or reduce bloating and gas.
9. Kimchi
Out of all the Korean foods we’re getting, kimchi is the one to look out for. Why? Because it’s a fermented dish that naturally contains probiotics, which refer to the good bacteria (and yeasts) that live in your gut. The fermentation process creates millions of microorganisms that can reduce inflammation in your body and improve your immune system.
8. Ginger
This is the ingredient you need if you’re often struggling with discomfort after meals. Ginger is known for helping with bloating, nausea, and indigestion, as it can relax the muscles in your digestive tract. Ginger also has anti-inflammatory properties, thanks to its powerful compounds called gingerols and shogaols. A banana smoothie with a zing of ginger sounds right about now!
7. Asparagus
Another food for the good bacteria in your gut is asparagus. This vegetable has special fibers that your body can’t digest, but the good guys in your gut love to eat. Another big plus for your gut and whole-body health is the fact that asparagus is also rich in antioxidants. It’s packed with vitamin E and C and flavonoids that help lower inflammation in the body.
6. Oats
We know oats for being a filling breakfast option, but they can also be beneficial for gut health. That’s because they contain a type of fiber called beta-glucan that acts as a prebiotic. For a gut-loving breakfast, grab a warm bowl of oatmeal topped with bananas and some flaxseeds for an added boost in digestive health. Thank us later.
5. Avocado
Avocados are also high in gut-friendly fiber, and that includes both soluble and insoluble types. Soluble fiber gives the prebiotic effect (food for the good gut bacteria), while insoluble fiber keeps your digestive system running smoothly. Additionally, avocados are packed with monounsaturated fats, which support heart, brain, and hormone health.
4. Yogurt
Yogurt is perhaps one of the most popular sources of probiotics because it works for almost everything—breakfast, snacks, desserts, and even smoothies. And unlike tangy probiotic foods, yogurt has a gentle flavor that you can further customize, by adding fruits or honey, for example. For the real gut-boosting benefits, always choose a yogurt with “live and active cultures.”
3. Green Peas
Despite their size, green peas are surprisingly powerful gut boosters. They’re humble but loaded with both soluble and insoluble fiber, a combination that supports healthy gut microbiome and smooth digestion. Green peas are also a source of plant-based protein, but they’re gentle on the stomach so they won’t weigh you down.
2. Almonds
Enjoying almonds as a snack? Keep it going! A study shows these nuts are rich in prebiotic fiber that feeds the good bacteria in your gut. Almonds also contain healthy fats that support overall digestive health and reduce inflammation in your gut. Take your snack to the next level by adding sliced almonds to your gut-friendly yogurt!
1. Sauerkraut
For the number one spot, we have the food that contains both probiotics and prebiotics! When you eat sauerkraut, you’re not just adding new friendly microbes, you’re also feeding the ones already living in your gut. To be fair, kimchi also functions the same way, but sauerkraut has a more subtle, tangy taste that can pair well with many dishes; it’s also a gentler choice for people who are new to fermented foods.