There are a number of health issues that can stem from an unhealthy gut, including digestive problems, skin conditions, weakened immunity, heart issues, and many others. As a functional medicine pharmacy, we believe in approaching these medical challenges with holistic methods such as diet and lifestyle changes. If you want to improve your gut health naturally, try adding these best foods for gut health to your daily diet.
1. Foods High in Fiber
Some of the best foods for gut health are those that contain a lot of dietary fiber. Fiber is a type of carbohydrate found naturally in plants. This nutrient helps your gut stay functional by making food pass through your digestive system more quickly, promoting regular bowel movements and preventing constipation. Eating high-fiber foods can also help you maintain a healthy weight and reduce your risk of certain health conditions such as type 2 diabetes, high blood pressure, heart disease, and some cancers. Excellent sources of fiber include whole grains, vegetables, fruits, nuts, and seeds.
2. Fermented Foods
To function properly, your gut needs a diverse ecosystem of good bacteria. Probiotics are a type of good bacteria that live in your gut and aid in digestion, immunity, chronic disease prevention, and other health benefits. There are many foods that are naturally rich in probiotics, and adding these foods to your diet can increase the quantity and diversity of good bacteria in your gut. Most fermented foods are high in probiotics, including yogurt, kimchi, kombucha, miso, sauerkraut, pickles, etc.
3. Prebiotic-Rich Foods
It’s a good idea to eat prebiotic-rich foods for gut health. Prebiotics are a type of fiber that feeds the probiotics in your gut. This allows the beneficial bacteria to grow and flourish, keeping your gut in proper balance. Prebiotics are found naturally in plant-based foods, especially fruits and vegetables. Some examples of foods high in prebiotics include:
- Apples
- Apricots
- Almonds
- Flaxseed
- Olives & olive oil
- Onions
- Garlic
- Leeks
- Oats
- Watermelon
- Beans
4. Foods with Polyphenols
Great foods for gut health are those that contain polyphenols. Polyphenols are compounds found in plants that your gut bacteria feed on. These bacteria use polyphenols to produce beneficial substances that positively affect your gut and can improve other health conditions, such as aging, diabetes, heart disease, and cancer. Polyphenols are most commonly found in fruits and vegetables, such as berries, apples, artichokes, and red onions. You can also consume polyphenols in dark chocolate and tea.
5. Anti-Inflammatory Foods
Inflammation can wreak havoc on your gut. It can both cause and worsen gastrointestinal disorders, such as irritable bowel syndrome (IBS), ulcerative colitis, and Crohn’s disease. This is why some of the best foods for gut health are anti-inflammatory foods, especially those high in omega-3 fatty acids. Eating foods that can help calm the inflammation in your gut could naturally promote better gut health. Some of the best anti-inflammatory foods include:
- Salmon
- Flaxseed
- Sardines
- Anchovies
- Walnuts
- Peppers
- Grapes
- Berries
- Tomatoes
- Broccoli
Support Your Gut Health with Supplements
These are some of the best foods for gut health that we recommend adding to your daily diet. To ensure your gut is getting all the nutrients it needs to function properly, you may want to consider taking certain dietary supplements for extra support. Check out these top supplements for gut health so you can fix your gut and live your healthiest life.
