Foods good for gut health: 8 best food for gut health

Foods good for gut health, well having a healthy gut is important not only for the proper breakdown of the food. But, also for absorbing nutrients and getting rid of toxins, which means that if your gut bacteria get out of control, serious mental and physical problems can arise.

These include swelling, inflammation, and various skin problems such as acne; even diabetes. Moreover, poor sleep, low happiness, anxiety, and obesity may be affected by the health of your gut.

Additionally, bacteria play quite an important role and are present in many places like the skin, saliva, hair, and in your gut. 

However, we will focus solely on gut bacteria – its functions and the foods which improve its numbers.

What is the Role of Bacteria in the gut?

Bacteria in the gut perform many important functions, such as controlling the immune system by fighting infections, stimulating brain function by controlling the nervous system, and improving heart health by raising good cholesterol levels.

However, there is no doubt that the most important role of bacteria in the gut is to promote digestion. 

Moreover, without bacteria in the gut, our internal functions would be disrupted, which can have serious consequences such as reduced bowel movements and indigestion.

In general, intestinal bacteria are just as important to our survival as oxygen, and there are some foods that help improve bacteria both in terms of quantity and in terms of efficiency.

8 Foods good for gut health

So what’s the key to helping ensure you have a healthy gut or what foods to eat for gut health? 

For taking care of your gut, focus on a diet rich in probiotics and fermented foods that promote the proliferation of good bacteria.

Here are the 8 best foods for gut health.

1. High fiber foods

Fruits such as apples, bananas, and oranges, and whole grains such as oats, brown rice, and quinoa are excellent sources of fiber.

Fiber is a basic nutritional need for your gut bacteria, and the more fiber you give them, the healthier they will be.

Foods rich in dietary fiber, are responsible for helping make food move efficiently through the body and helping prevent constipation, hemorrhoids, and digestive diseases. Additionally, fiber also helps prevent cardiovascular disease, weight gain, and even diabetes.

Moreover, the fruit has such a fantastic nutritional profile and they contain many nutrients and other bioactive compounds that can provide various health benefits.

2. Garlic 

Garlic is an excellent prebiotic and is even better when eaten raw. In addition, prebiotics help nourishes and nourish the flora that is already in your gut.

Additionally, garlic is also known for its antimicrobial properties, which help in reducing bad bacteria, thus giving room for healthy bacteria to thrive and function.

3. Probiotics

Probiotics are live microorganisms that have health benefits when consumed [1], foods like yogurt, kefir, and kombucha that are made with gut-friendly bacteria. 

These foods that are rich in which are usually beneficial bacteria increase the number of healthy bacteria in the gut and improve digestion, while also fighting off harmful bacteria.

Some probiotic foods include:

  • Sauerkraut
  • Yogurt
  • Kefir
  • Kvass
  • Kimchi

Also, See… Best foods for thyroid health.

4. Onions

Same as garlic these are also high in prebiotics, which will help promote the growth of good bacteria. Always remember if you want to make most of these nutrient-rich foods you should avoid refined or processed foods( white flour and white sugar-based ).

5. Foods that are rich polyphenol

Polyphenols are organic substances that can be found in foods such as dark chocolate, chestnuts, coffee, wine, and tea.

Moreover, polyphenols are difficult to digest, so gut bacteria need to work harder to break them down, promoting the growth and efficiency of gut bacteria.

6. Coconut Oil

Coconut oil is a medium-chain fatty acid that is antimicrobial, antiviral, antifungal, and antibacterial.

Moreover, It contains lauric and caprylic acids, which are fatty acids that are remarkable at killing off harmful yeast and bacteria while restoring your stomach’s acidity levels.

Also, See… Ways to keep your kidney healthy.

7. Bone broth

This is the best foods good for gut health, as these are stocks made from the bones and marrow of a lamb or chicken. 

Moreover, all the minerals and amino acids from the bones populate the broth making it one of the most nutrient-rich foods on the planet.

Additionally, it contains nutrients like L-glutamine that help heal and seal the gut lining of the small and large intestine. 

Hence, bone broth is also capable of healing irritable bowel syndrome and leaky gut food intolerances also. However, it is suggested to use freshly prepared for better results.

8. Collagen rich foods

Collagen is one of the largest proteins in your body—in fact, it’s what holds your body together.

Moreover, collagen protein is what gives skin its structure, suppleness, and stretch. 

However, due to your standard American diet, as you age many of you start to see their collagen production sharply decline. 

Daily collagen intake is necessary not only to treat inflamed intestines but also to slow the aging process inside and outside the body.

And, there are many types of collagen, but your body mainly consists of types 1, 2, and 3.

You can boost your collagen intake by adding some collagen-rich foods to your daily intake plan. So you can say that collagen-rich food is one of the best foods good for gut health.

Some collagen-rich foods you can include in your daily diet includes:

  • Berries
  • Tropical fruits like mango, kiwi, pineapple, and guava
  • Fish and shellfish
  • Egg whites
  • Citrus fruits
  • Leafy greens
  • Beans
  • Cashews
  • Tomatoes
  • Bell peppers

Also, See… Foods to gain weight safely.


Foods good for gut health make the good bacteria in your gut healthier as your healthy gut is important for your overall health. Keep your focus on the diet rich in these 8 foods good for gut health and promote the proliferation of good bacteria. 

Moreover, studies now link the enormous role your gut plays in your health and well-being.  With the help of these gut foods, you can enhance your gut health naturally through diet.

Try filling your daily diet with the above-mentioned foods good for gut health, which is an excellent way to boost your gut microbiome.
You can also try these Yoga asanas for gut health to boost up the process.