by Erin D Marion - Published 6 months ago

7 Best Foods for Gut Health (Gastroenterologist)

A healthy gut is essential for overall well-being, influencing digestion, immunity, and even mental health. No matter your weight or health goals, understanding how to support your digestive system with a healthy diet can be transformative.

According to gastroenterologist Dr. Janese Laster, your diet plays a significant role in gut health. Certain foods promote gut health, while others can be detrimental.

How to Enhance Gut Health Quickly?

It's important to note that not everyone needs to improve their gut health. A balanced, diverse diet can already support a thriving gut. However, maintaining gut health requires consistent effort.

If you're concerned about your gut health, be aware of potential symptoms, which can vary from person to person. Some common symptoms include chronic fatigue, skin issues, mood disturbances, autoimmune conditions, bowel problems, and even unintentional weight loss or gain. Consulting a healthcare professional for evaluation and treatment is crucial.

Your gut microbiome, encompassing both beneficial and harmful bacteria, usually maintains a healthy balance. However, this balance can sometimes be disrupted, leading to infections and other gut health issues. Remember, improving gut health is not an immediate fix; it requires a long-term commitment.

Dr. Laster recommends focusing on improving your diet by eating more fiber, staying hydrated, limiting processed foods and alcohol, managing stress, exercising frequently, and getting enough sleep.

Don’t worry if this seems overwhelming! You can gradually improve your gut microbiome by starting with one or two of Dr. Laster’s gut-friendly foods and adding more over time.

7 Top Gut-Healthy Foods from a Gastroenterologist

Dr. Laster recommends seven food categories for incorporating gut-friendly foods into your diet.

1. Greek yogurt

Greek yogurt contains a high concentration of probiotics, also known as friendly bacteria.

Dr. Laster explains that probiotics are live organisms that help enhance food digestion, improve nutrient absorption, and maintain a healthy bacterial balance in the gut. These benefits can strengthen the digestive system and improve or maintain gut health.

Greek yogurt can be enjoyed as a standalone snack or incorporated into various savory or sweet dishes. To enhance its flavor, consider adding a drizzle of honey for sweetness and a sprinkling of nuts for crunch and healthy fats.

2. Gut-friendly spices

Many spices are not only delicious, but also beneficial for gut health.

Turmeric may help fight inflammation.
Ginger may help soothe the stomach.
Cinnamon may help regulate blood sugar.
Peppermint may help ease digestive problems.
Oregano contains powerful antibacterial properties.

All of these gut-friendly spices contain polyphenols, compounds that help prevent cell damage, supporting the health of the gut lining, and potentially fighting off pathogens like bad bacteria.

3. Whole grains like quinoa and oats

Whole grains are rich in dietary fiber, which are considered *pre*biotics and act as a source of fuel for the beneficial bacteria living in your gut.

“Unlike probiotics, which are live organisms, prebiotics are non-digestible parts of food that reach the colon intact and ferment,” explains Dr. Laster. “They provide nourishment for the probiotic bacteria and help them to grow and thrive. This symbiotic relationship supports a healthy digestive system, enhances the absorption of minerals, and contributes to immune function.”

Some of the more common whole grains are whole oats, brown rice, and whole-wheat flour. You can find many store-bought breads and oats full of these healthy grains. To keep your diet diverse, add other grains like farro, spelt, and quinoa whenever possible.

4. Legumes

Like whole grains, legumes—think: lentils, peas, chickpeas, beans, and peanuts—are a rich source of dietary and prebiotic fiber.

The primary source of prebiotic fiber in legumes is resistant starches.

Dr. Laster explains that your upper digestive system cannot break down these starches. Instead, they reach the large intestine intact, serving as fuel for beneficial bacteria.

If you're not accustomed to consuming legumes, gradually increase their intake to allow your digestive system to adapt to the added fiber. Start with half a cup of cooked legumes daily, gradually increasing the amount. It's essential to drink plenty of water to manage the fiber's impact on your digestion.

5. Miso and tofu

Tofu and miso, fermented soybean products, naturally contain bacteria like Lactobacillus and Bifidobacterium, also found in yogurt. Incorporating these fermented soybeans into your diet can enhance healthy bacteria levels, promoting overall gut and brain health.

Miso and tofu are just two examples of gut-healthy probiotics from fermented soybeans. Other beneficial options include tempeh, natto, or douchi.

6. Nuts and seeds

Chia seeds, hemp seeds, and nuts such as cashews, pine nuts, and pistachios are great sources of dietary fiber and prebiotics. This makes them beneficial for your gut microbiome.

[As Dr. Laster explains, “Nuts and seeds provide your intestines with a healthy dose of prebiotic fiber. Your gut bacteria use this fiber to help protect the intestinal lining—along with other gut benefits.”] Incorporating nuts and seeds into your microbiome diet offers your gut bacteria a diverse range of nutrients. Your taste buds will appreciate it as well.

7. Fiber-rich fruits and vegetables

In addition to other healthy foods, consume plenty of fruits and vegetables rich in healthy, gut-friendly fiber.

“The optimal fruit for digestion should balance fiber and sugar content,” states Dr. Laster. Therefore, it is preferable to eat whole fruits rather than consuming fruit juice.

Raspberries, blackberries, guava, pears, and wild blueberries are some excellent fruits rich in fiber.

Brussels sprouts, artichokes, green peas, pumpkin, turnips, parsnips, peppers, and mushrooms are vegetables packed with fiber.

Discovering the best foods for gut health can be as easy as browsing the grocery store aisles. A wide array of foods are ready to nurture your gut and enhance your well-being.