The Best Food for Gut Health: 7 Foods You Must Know

Gut health indicates to the overall well-being and optimal functioning of the gastrointestinal (GI) tract. It also refers to small intestine, large intestine (colon) and some of the associated organs like pancreas and liver. A healthy gut is necessity for living a healthy life as it makes aids in digestion, nutrient absorption, and other proper bodily functions. A healthy gut affects the body immunes system and even the mental health. So it is necessary to take the best food for the gut health.

Understanding The Best Food for Gut Health

There is a lot of online information that can easily distract you or create a bit of confusion while making decision about what is best food for gut health. So here we are providing you with the information that will lead you towards the right direction. What type of food you need to choose for keeping your gut healthy? What are the best food for gut health?

the best food for gut health
Credit: Freepik

The best food for gut health should always contain high fiber portion. However, the most crucial factor to remember is that portion sizes is always in the accurate proportions for your energy needs. The specific proportions should be taken at regular intervals throughout the day; ideally three meals a day.

So here I am introducing some of the best food for gut health that will reenergises your gut with fitness.

Food 1: Role of Yoghurt

Yoghurts are the excellent source of the friendly bacteria that are also termed as probiotics. Search for the sugar-free, full-fat versions and add up some of the healthy food of your own choice for having a tasty breakfast. Yoghurt drinks are the best food for the gut health as they contain large numbers of bacteria as compared to normal yoghurt. 

use of yoghurt for gut health
Credit: Freepik

Food 2: The Kefir

Kefir means probiotic yoghurt drink which is made by fermenting milk packed with good amount of bacteria. That will help you to reduce the leaky gut.  It makes a great addition to soups and smoothies, or you can use as base in salad.

use of kefir for gut health
Credit: Freepik

Food 3:  Fermented Soya Beans

Miso food is made by fermented soya beans, plus barely or rice which contain a range of good amount of bacteria and enzymes. Dips, dressings and soups are used with savory paste. It can also be used as marinade for salmon or tofu.  It is known as the best food for gut health and it helps to reduce bowel diseases.

use of fermented soya beans for gut health
Credit: Freepik

Food 4: Sauerkraut

Sauerkraut is finely a chopped cabbage that has been fermented. It is a great source of probiotics, fiber and vitamins. Wisely chose a dish that is not dipped in vinegar as it does not contain same amount of fibers. It is served with sausages and it is cheap and easy to cook at home.

use of sauerkraut for gut health
Credit: Freepik

Food 5: Korean Dish “Kimchi”

Kimchi is the Korean specialty of fermented vegetables that are enriched with probiotic bacteria, vitamins and fibers. It is used as side dish with egg, meat and salad. Nutritionists consider it one of the best food for gut health.

use of kimchi for gut health
Credit: Freepik

Food 6: Almonds and Bananas

Almonds contain good probiotic properties, which means they are best to treat your gut bacteria. They are high in fiber and full of fatty acids and polyphenols. Bananas are kind of fiber-full bacteria and also contain minerals.

almonds and bananas are best food for gut health
Credit: Freepik

Food 7: Olive oils

Gut bacteria and microbes in your stomach really like when you eat things like fatty acids and polyphenols. These things are in olive oil. Research has shown that olive oil can help calm down any tummy inflammation. You can use it as a dressing for your salad or just pour it over your cooked veggies. Some studies even say that olive oil can help with tummy troubles and make your pancreas’s job easier by reducing the amount of digestive juices it has to make.

olive oil is the best food for gut health
Credit: Freepik


Probiotics means live microorganisms that are considered to have health benefits when they are used or applied to body. The belief about probiotic is that they boost the number and variety of beneficial or good, bacteria in colon. It helps your digestive system and overall health. Food containing probiotics are considered as the best food for gut health.

probiotics for gut health
Credit: Freepik

Tips for Fastest Way to Improve Gut Health

One of the best ways to improve gut health is to change lifestyle and diets. Dietary fibers play an important role to keep our gut healthy as they reduce the risk of bowel cancer and feed the healthy bacteria in our gut. The other lifestyle habits include physical activities, good sleep, and stress reduction.

Tip 1:  Eat a High Fiber

Fiber is important for our gut to keep it healthy for many reasons. It affects the function of our gut that includes digestion and absorption of nutrients. Fiber is only found in foods that come from plants and those foods are best for the gut health. Foods that are sufficient rich in fiber include:

  • Vegetables
  • Beans and Legumes
  • Bread and Cereals
  • Nuts and Seeds
high fiber foods for gut health
Credit: Freepik

Tip 2: Take Diverse range of Food

Taking a wide range of fruits and vegetables means you are including a whole range of vitamins, minerals and nutrients in your diet. The diversity of food you use lead to a more diverse micro biome, which is an indicator of a healthy gut.

fruits and vegetables for gut health
Credit: Pexels

Tip 3: Drink Plenty of Water

The best fluid that keeps your gut healthy is water. Water helps to breakdown the food so that your body can easily absorb nutrients. Water assists in reducing chances of constipation. Drinking plenty of water is also linked with increasing of bacteria for gut.

water for gut health
Credit: Pexels

Tip 4: Use food Rich in Polyphenols

Polyphenols are plant compounds that beneficially impact our gut micro biome. Foods that are rich in polyphenols are considered as the best food for the gut health.

  • Herbs and Spices
  • Colorful Fruits and Vegetables
  • Nuts and Seeds
  • Green and Black Tea
  • Coffee
  • Cocoa and Dark Chocolate
herbs and spices for gut health
Credit: Pexels

Tip 5: Eat Slowly

A digestive discomfort can be reduced by chewing thoroughly the food and eating slowly. It reduces the chances of gas, pain and bloating.

Best Exercises for Gut Health

Some of the best exercises that help you to keep your gut healthy include the following:

Exercise 1: Sits Up or Crunches

When one of you needs 6-pack abs, you go for sits up or crunches. But this exercise also boosts up your digestive system. If you practice this on regular intervals of day or makes a routine to practice it 5-6 times in a week, it will reduce the chances of bloating and gas build-up.

crunches for gut health
Credit: Pexels

Exercise 2: Yoga

Yoga is one of the incredible exercise that impacts your entire body. Yoga poses that promote optimal digestion are triangle, downward dog, upward dog, boat, and child’s pose. Those poses help to expand center strength over time, which is directly proportional to keep your gut healthy.

yoga for gut health
Credit: Pexels

Exercise 3: Walking

The easiest and simplest exercise for digestive system is walking. In fact, walking is one of the best all- around exercise to keep your body and gut healthy.


Your gut health is connected to your overall well-being. By understanding the importance of implementation of simple strategies, you can pave the way for betterment in digestion, enhanced immunity, and even for better mental health. Keeping your gut healthy gives surety for lifelong journey towards vitality and longevity. So you are in need to choose wisely the best for your gut health.

FAQ’s about The Best Food for Gut Health

What Type of Food is Best for Gut Health? 

The best food for gut health are olive oil, kampuchea, peas, brussels sprouts and Roquefort cheese etc. These foods are considered best ones for keeping your gut fit.

How do I know if My Gut is Healthy?

The following are the signs that indicates your gut is healthy one. Those signs are:
Regular and pain-free movements of bowel
– You feel consistency in energy
– The amount of bloating or gas you observe is normal one
– The healthy bowel transit time
– Clarity about mental health
– Always feel healthy reaction towards stress and food

How would you Decide Your Gut is Healthy?

Always remember that healthy gut will contain healthy bacteria and immune cells that ward off infectious agents like bacteria, fungi and virus.  Healthy gut always communicates with brain through hormones and nerves, maintaining overall general health and well-being.

What a Healthy Gut Feels Like?

A healthy gut feels like you are not experiencing any of these disorder like diarrhea, constipation and loose stools in daily bowel movements. Other symptom that indicates that your gut is healthy is the absence of the conditions such as:
– Gas
– Bloating
– Abdominal pain

Leave a comment