Which Foods Promote Gut Health?
A Healthier Michigan
| 3 min read
Medically reviewed by Shanthi Appelo, MS, RD
Gut health is connected to all other areas of personal health, including physical and mental health. Maintaining a healthy gut microbiome, the ecosystem of bacteria and other microbes in your intestines, is important to support your body and the way it functions. There are foods that promote gut health because of how they are digested, absorbed and affect the rest of the body. There are four main categories of food that may promote healthy gut bacteria and overall gut health: probiotics, prebiotics, synbiotics and anti-inflammatory foods.
Probiotics
Probiotics are active microbes, bacteria and yeasts that help build a healthy gut microbiome and have a positive effect on digestion and health. Probiotics introduce healthy and beneficial bacteria into the gut. They can be found naturally occurring in some foods, especially fermented foods, and are available as supplements. Some examples of probiotic foods are:
- Yogurt and kefir
- Kombucha
- Sauerkraut and kimchi
- Tempeh
These foods are often labeled as having “live and active cultures” which refers to the beneficial bacteria or yeasts present in the food. Some brands of yogurts may be overly processed, destroying the healthy bacteria, so make sure to look for “live and active cultures” on the packaging.
Prebiotics
Prebiotics are foods that fuel or grow existing healthy gut bacteria. As a regular part of a diet that also includes probiotics, prebiotics can help fuel the probiotics. Prebiotics are generally fibrous foods that do not get digested in the small intestine, but rather, ferment in the large intestine and help to fuel the growth of healthy gut bacteria. Many vegetables and fruits fall under the prebiotic category. Here are some examples of prebiotic foods:
- Asparagus
- Artichokes and leeks
- Garlic and onions
- Mushrooms
- Oats and barley
- Bananas
Eating synbiotically
The term synbiotic refers to foods or supplements that contain both probiotics and prebiotics. While no dietary supplements are not regulated by the U.S. Food and Drug Administration (FDA), this concept can be used by combining probiotics and prebiotics together in a dish. Here are some examples of ways to combine probiotics and prebiotics to promote healthy gut bacteria.
- A banana and berry smoothie made with kefir or yogurt
- Greek salad with tzatziki
- Kimchi rice bowl with garlicky mushrooms
- Chia seed pudding or overnight oats made with Greek yogurt
Anti-inflammatory foods
Reducing or preventing inflammation is another core element of good gut health. Inflammation can cause pain and digestion issues but can also inhibit the ability of your digestive system to absorb nutrients properly and can lead to scarring if the inflammation is chronic. Here are some examples of anti-inflammatory foods that may help soothe or prevent gut inflammation:
- Fatty fish such as salmon and sardines
- Green leafy vegetables
- Turmeric with black pepper
- Nuts and seeds
- Berries and grapes
These are just a few ways to incorporate probiotics, prebiotics, synbiotics and anti-inflammatory foods into your diet to promote a healthy gut microbiome.
