12 Best Foods for Gut Health, According to Nutritionists

What’s not to love about oats? There are a ton of health benefits to oatmeal and oats in general since they are packed with beta-glucans, a type of soluble fiber that forms a gel-like substance that moves slowly through the digestive tract and helps to keep energy levels stable and keep you full.

What’s more, this type of fiber also plays a role in stabilizing blood sugar levels, which actually also plays a role in gut health as an unhealthy or imbalanced gut can impact blood sugars. Foods that are rich in beta-glucans can help regulate blood sugars and lower the risk of insulin resistance too. Enjoy a bowl of oatmeal with your favorite fruit and nut toppings, blend oats into a healthy smoothie or make breakfast oat muffins.

Bulgur wheat is a popular grain in Middle Eastern cuisine, and is a high resistant starch that acts as prebiotics to promote the beneficial bacteria in the gut microbiome, making it a gut-friendly food. “Bulgar is a great alternative to quinoa or rice, as it actually has more fiber and is lower in carbohydrates. The whole grain packs a nutty flavor and adds depth to any grain salad or side dish,” Sassos says.

Adding bulgar to your favorite dishes is an easy way to add fiber to your diet since it doesn’t take long to cook, making it a convenient and nutritious addition to weeknight meals. Try this flavorful bulgur pilaf recipe that the whole family will enjoy.

Bananas are a budget-friendly way to nourish your gut and are known to be one of the best foods for digestion. They contain a type of soluble fiber called inulin, a prebiotic that helps feed the good bacteria in the gut. If you are dealing with uncomfortable gastrointestinal symptoms like constipation or diarrhea, adding more bananas to your diet might help relieve these symptoms by improving stool consistency and overall bowel function according to a meta-analysis.

P.S. Don’t throw away that overly ripened banana in your fruit basket — save it for banana pancakes or a yummy Chocolate Banana Cake.

Lentils are a versatile food rich in key nutrients like folate, iron, B vitamins and gut-boosting resistant starches. What’s the deal with resistant starches? Resistant starch is a type of carbohydrate that ferments in the large intestines and acts like a prebiotic to feed the good bacteria in the gut. By doing that it helps support the gut microbiome along with other benefits like keeping you full longer, improving bowel regularity and supporting heart health.

“Lentils are truly plant-based nutrition powerhouses, and offer a hefty dose of both fiber and protein,” Sassos says. Try making a hearty lentil soup or pair it with rice for a nourishing, comfort meal. Check out more of our favorite recipes with lentils.

Yogurt is probably the first thing that comes to mind when you think of the best foods for gut health, and for good reason. Yogurt is rich in probiotics, which are live microorganisms that keep the gut microbiome happy and healthy. If you’re experiencing symptoms like bloating, gas, constipation or diarrhea, probiotics may help bring some quick relief. If you’re lactose intolerant, a non-dairy probiotic yogurt fortified with L. acidophilus and Bifidobacterium sp. might effectively decrease lactose intolerance symptoms.

Our experts say that not all yogurts contain live probiotics, so you’ll need to read the label on the yogurt and search for the ones that contain active or live cultures to reap its full benefits. Opt for a high-protein yogurt, with minimal added sugars and simple ingredients.

Sauerkraut takes any dish to the next level with its tangy taste and crunchy texture. Use it on your sandwich, in a salad or as part of a grain bowl. Another reason to love sauerkraut is the many gut health benefits it offers. Sauerkraut is a fermented cabbage packed with probiotics to support the gut.

During the fermentation process, microorganisms in the cabbage digests its natural sugars and convert them into carbon dioxide and organic acids. This helps break down nutrients in food, making them much easier to digest. If you’re not into sauerkraut but want to reap the gut-healthy benefits, kimchi and miso are superb options too. Learn how to make your own sauerkraut in a jar.