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Gut Health
Gut Health

The Best Gut Healing Foods For Improved Digestion, According To An RD

Christa Brown, MS, RDN, LD
Author: 
Medical Reviewer: 
Christa Brown, MS, RDN, LD
|
Author: 
Jennifer Huddy, MS, RD, LD
Published:
August 8, 2024
Updated on
#
min read
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Table of Contents

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Gut Health

Key Takeaways

  • An anti-inflammatory eating pattern rich in minimally processed plant-based foods may positively impact gut health over a Western diet. 
  • Foods like bananas, oats, salmon, legumes, and avocados can help healthy gut bacteria grow. 
  • Probiotic-rich foods, like yogurt, may support digestive health.

The relationship between gut health and food choices can feel confusing, especially when dealing with chronic digestive concerns.

You may wonder which foods to prioritize to support your digestive health. 

While gut health isn’t a one-size-fits-all approach, there are a few areas you can focus on in your diet as a starting point in collaboration with your dietitian.

Continue reading to learn the best gut-healing foods for digestive health. 

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The Best Gut Healing Foods Recommended by an RD

The gut microbiome is a complex system made up of trillions of microorganisms.

The diversity of bacteria in your digestive tract and the balance of beneficial versus harmful bacteria can influence your digestion and overall health. 

Research shows that a diet rich in fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats can support gut health. 

This is in contrast to the Western diet, which is dense in added sugars, refined grains, and processed meats.

The Western diet has been linked with gut dysbiosis, an imbalance of healthy and unhealthy gut bacteria. 

There are several categories of foods to focus on when it comes to gut health.

It’s important to talk with your dietitian if you have specific digestive concerns or conditions, but in general, a good starting point is to incorporate foods rich in:

  • Probiotics. 
  • Prebiotics.
  • Anti-inflammatory compounds.
  • Dietary fiber. 

Probiotic-Rich Foods

Probiotics are live microorganisms that have health benefits when consumed.

They can be found in dietary supplements and some fermented foods. 

Probiotics can support digestive health by helping beneficial gut bacteria grow and suppressing harmful bacteria.

Other benefits, which depend on the strain of probiotics, include producing short-chain fatty acids, strengthening the gut barrier, and supporting immune health.

It’s important to note that probiotics found in some food sources, like sourdough bread and pickles, may not contain live cultures due to how they’re processed.

Other probiotic-rich foods, like yogurt, often contain live cultures, but these may not survive the acidic environment of the stomach.

However, research shows there are specific probiotic strains that can survive digestion.

Yogurt 

Yogurt with live active cultures is a convenient way for many people to consume probiotics.

‍Research shows that people who eat probiotic yogurt tend to have higher levels of healthy gut bacteria and a greater diversity of gut bacteria than those who don’t. 

Kefir 

Kefir is a fermented milk drink that has been shown to positively impact the gut microbiome and reduce digestive symptoms in people with inflammatory bowel disease (IBD).

Sauerkraut and Kimchi 

Sauerkraut and kimchi are both variations of fermented cabbage.

‍Research shows these may support the balance of healthy bacteria in the gut, but more studies are needed to understand their health benefits. 

Kombucha 

Kombucha is a fermented tea drink.

A 2023 systematic review found that kombucha consumption may reduce inflammation and improve intestinal dysbiosis (an imbalance of unhealthy gut bacteria).

Prebiotic Foods

Prebiotics are non-digestible carbohydrates that resist digestion in the small intestine and are instead fermented by healthy gut bacteria in the large intestine. 

This process provides food for the healthy gut bacteria to help them grow.

The fermentation process also creates beneficial byproducts, such as short-chain fatty acids (SCFA), which support colon health. 

Prebiotics are naturally present in certain foods like garlic, bananas, artichokes, and barley.

You can also find prebiotics in dietary supplements. 

Many prebiotic-rich foods are also high in FODMAPs, carbohydrates that may not be digested well by people with irritable bowel syndrome (IBS).

Talk with your dietitian about your prebiotic intake if you have IBS.

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Garlic and Onions 

Garlic and onions are members of the Allium family and are high in fructans, a type of prebiotic. 

Garlic and onions also contain organosulfur compounds (OSCs), which have been associated with improved gut health.

However, more human studies on OSCs are needed. 

Bananas 

Between 60% and 80% of the carbohydrates found in bananas have prebiotic properties, making them an excellent source of prebiotics.  

Asparagus and Artichokes 

Asparagus is a vegetable that contains fructans, while artichokes contain two sources of prebiotics: fructans and oligosaccharides. 

Whole Grains (Oats, Barley, Brown Rice) 

Whole grains, such as oats, barley, and brown rice, are rich in prebiotics. 

Research shows that consuming whole grains is associated with greater gut microbial diversity and can help healthy gut bacteria grow. 

Anti-Inflammatory Foods

An anti-inflammatory eating pattern, such as the Mediterranean diet, can support beneficial gut bacteria while suppressing potentially harmful ones.

It can also improve the diversity of the gut microbiome. 

This diet is rich in fiber, antioxidants, and healthy fats from minimally processed foods, including: 

  • Fruits.
  • Vegetables.
  • Legumes.
  • Whole grains.
  • Nuts and seeds.
  • Seafood.
  • Olive oil. 
  • Herbs and spices.

Fatty Fish (Salmon, Tuna, Sardines) 

Oily fish provide an excellent source of omega-3 fatty acids.

‍Research shows that consuming healthy fats may help beneficial gut bacteria thrive and reduce inflammation levels in the digestive tract. 

Examples of oily fish (or fatty fish) include: 

  • Herring. 
  • Salmon.
  • Sardines.
  • Trout.
  • Mackerel.
  • Tuna.  

Leafy Greens (Spinach, Kale) 

Dark leafy greens, including spinach, kale, bok choy, and collard greens, are known for being nutrient-dense and anti-inflammatory vegetables.

‍Research shows that a diet high in vegetables can positively influence the gut microbiome.

A small study from 2021 found that adults who were at an increased risk of colorectal cancer may be able to reduce this risk by consuming one cup of cooked green leafy vegetables per day. 

Turmeric 

Turmeric is a popular spice with a bright orange-yellow hue.

It contains the active compound curcumin, which is associated with some of this spice’s potential health benefits. 

Research shows that curcumin has anti-inflammatory properties and may support gut health by positively influencing the composition and diversity of the gut microbiome.

Berries (Blueberries, Raspberries) 

Berries, such as blueberries, raspberries, and blackberries, are rich in polyphenols, plant compounds with antioxidant properties. 

Because of their polyphenol content, berries may help reduce inflammation in the digestive tract and influence the balance of healthy gut bacteria. 

Fiber-Rich Foods

A high-fiber diet is linked with improvements in gut health because some types of fiber can be fermented by healthy gut bacteria, producing beneficial byproducts.

‍Dietary fiber can foster a more diverse gut microbiome and help healthy bacteria grow.

Consuming adequate fiber can also support regular and healthy bowel movements. 

Many plant foods are high in fiber, including:

  • Beans and lentils.
  • Fruits and vegetables. 
  • Nuts and seeds. 
  • Whole grains. 

Beans and Legumes 

Legumes, including lentils, beans, and peas, are rich in fermentable fibers and resistant starches.

These types of fiber work like prebiotics in the digestive tract, serving as food for healthy gut bacteria and producing beneficial short-chain fatty acids.

Apples and Pears

Fruit is an excellent source of fiber and polyphenols, which can positively influence gut health.

‍Apples with the skin provide both soluble and insoluble fiber. 

In vitro (test tube) research shows that pectin, the type of soluble fiber in apples, can be fermented by gut bacteria to produce short-chain fatty acids.

Research also suggests tannins, the primary polyphenols present in apples, can undergo fermentation in the digestive tract. 

Pears are also high in dietary fiber, primarily from insoluble fiber.

‍Research shows that pears may support a healthy digestive tract and promote regular bowel movements.

More human research is needed to fully understand the impact of apples and pears on gut health. 

Avocado 

Avocados are an exceptional source of healthy fats and dietary fiber.

Randomized controlled trials from 2019 and 2021 found that daily avocado intake increased the number of healthy gut bacteria and boosted SCFA production.

Chia Seeds and Flaxseeds

Seeds, including chia seeds and flaxseeds, provide fiber and polyphenols, which can act like prebiotics in the digestive tract.

They’re fermented by gut bacteria and produce beneficial SCFA such as butyrate. 

These seeds may also help improve bowel movements in people with chronic constipation. 

Overall, more human research is needed on the impact of chia and flax seeds on gut health. 

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Tips for Incorporating Gut-Healing Foods into Your Diet

When increasing your fiber intake, it’s common to experience digestive symptoms like gas, bloating, and cramping. 

To minimize these symptoms and observe the impact on your digestion, it’s best to slowly incorporate gut-healing foods into your diet under the supervision of a dietitian. 

You may wonder if prebiotic, probiotic, or fiber supplements are appropriate for filling gaps in your diet and supporting gut health. 

Talking with your doctor and dietitian before starting any new supplements is important.

They may recommend specific probiotic strains or types of fiber based on your health concerns. 

In some cases, supplements may not be advised.

Takeaway

A diet rich in minimally processed fruits, vegetables, legumes, whole grains, nuts, seeds, and healthy fats is recommended to support gut health. 

Specifically, foods high in probiotics, prebiotics, dietary fiber, and anti-inflammatory properties can help healthy gut bacteria grow, suppress harmful gut bacteria, promote short-chain fatty acid production, and improve the diversity of the gut microbiome. 

If you have specific digestive concerns, talk with your dietitian before making significant changes to your diet.

How a Dietitian Can Help

If you’ve been diagnosed with a digestive disease or have chronic digestive concerns, you may feel unsure how to best support your gut health through your food choices. 

Working with a registered dietitian will give you access to evidence-based nutrition recommendations that fit your food preferences and lifestyle.

During your initial appointment, your dietitian will formulate an individualized plan after reviewing your: 

  • Current food and beverage intake.
  • Digestive symptoms and concerns. 
  • Medical history and lab work. 
  • Current medications and supplements. 
  • Top concerns and questions.

Find a dietitian specializing in gut health to take control of your digestion and well-being.

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Frequently Asked Questions

What foods heal your gut?

An anti-inflammatory diet rich in fruits, vegetables, whole grains, nuts, seeds, legumes, and healthy fats provides important fibers and beneficial plant compounds that help support gut health. 

Specifically, it can be helpful to focus on minimally processed food sources of: 

  • Probiotics, like yogurt and kefir.
  • Prebiotics, such as bananas and whole grains.

Dietary fiber, including berries and avocados.

How do I heal my gut fast?

If you have concerns about your digestive health, the first step is to seek consultation with a gastrointestinal doctor.

This will ensure you receive a proper diagnosis and treatment plan. 

Depending on your digestive concerns, a registered dietitian may recommend adjusting your diet to support your gut health.

This may include adding probiotics and increasing your intake of dietary fiber and prebiotics in the form of minimally processed plant foods.

What is the 7-day gut reset?

The 7-day gut reset is a one-week elimination diet or cleanse that some people with digestive concerns will engage in.

There are several variations of this protocol that may involve temporarily eliminating refined sugar and processed foods while focusing on gut-healing foods. 

While your gut microbiome can be influenced by short-term dietary changes, research shows that these changes are not long-lasting. 

Ideally, dietary changes to support gut health should come in the form of long-term sustainable habits.

References

View all references
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  1. Aziz, T., Hussain, N., Hameed, Z., & Lin, L. (2024). Elucidating the role of diet in maintaining gut health to reduce the risk of obesity, cardiovascular and other age-related inflammatory diseases: Recent challenges and future recommendations. Gut Microbes, 16(1).

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  1. Scazzocchio, B., & Minghetti, L. (2020). Interaction between Gut Microbiota and Curcumin: A New Key of Understanding for the Health Effects of Curcumin. Nutrients, 12(9). 

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  1. Kadyan, S., Sharma, A., Arjmandi, B. H., Singh, P., & Nagpal, R. (2022). Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health. Nutrients, 14(9).

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  1. Reiland, H., & Slavin, J. (2015). Systematic Review of Pears and Health. Nutrition Today, 50(6), 301-305.

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  1. Thompson, S., Edwards, C., Reeser, G., Khan, N., & Holscher, H. (2019). Effects of Avocado Consumption on Gastrointestinal Microbial Metabolite Concentrations and Taxa Abundances: A Randomized, Controlled Trial (OR23-07-19). Current Developments in Nutrition, 3(Suppl 1).

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32.814018, -96.948891
Winston-Salem
, 
NC
North Carolina
36.096260, -80.243736
St. Petersburg
, 
FL
Florida
27.773056, -82.639999
Laredo
, 
TX
Texas
27.507130, -99.507500
Jersey City
, 
NJ
New Jersey
,
Buffalo
, 
NY
New York
42.8867166, -78.8783922
St. Louis
, 
MO
Missouri
38.627003, -90.199402
Chandler
, 
AZ
Arizona
33.3062031, -111.841185
Durham
, 
NC
North Carolina
35.994034, -78.898621
Lincoln
, 
NE
Nebraska
40.806862, -96.681679
Pittsburgh
, 
PA
Pennsylvania
40.440624, -79.995888
Greensboro
, 
NC
North Carolina
36.072701, -79.793900
St. Paul
, 
MN
Minnesota
44.954445, -93.091301
Newark
, 
NJ
New Jersey
40.735657, -74.172363
Lexington
, 
KY
Kentucky
38.040585, -84.503716
Stockton
, 
CA
California
37.957703, -121.290779
Honolulu
, 
HI
Hawaii
21.306944, -157.858337
Cleveland
, 
OH
Ohio
41.499321, -81.694359
Arlington
, 
TX
Texas
32.7355816, -97.1071186
Oakland
, 
CA
California
37.804363, -122.271111
Long Beach
, 
CA
California
33.770050, -118.193741
Raleigh
, 
NC
North Carolina
35.779591, -78.638176
Omaha
, 
NE
Nebraska
41.256538, -95.934502
Colorado Springs
, 
CO
Colorado
38.833881, -104.821365
Fresno
, 
CA
California
36.737797, -119.787125
Albuquerque
, 
NM
New Mexico
35.084385, -106.650421
Memphis
, 
TN
Tennessee
35.117500, -89.971107
Washington DC
, 
WA DC
Washington, DC
38.889805, -77.009056
Las Vegas
, 
NV
Nevada
36.169941, -115.139832
Seattle
, 
WA
Washington
47.606209, -122.332069
Charlotte
, 
NC
North Carolina
35.2272086, -80.8430827
Sacramento
, 
CA
California
38.590576, -121.489906
Richmond
, 
VA
Virginia
37.540726, -77.436050
Surprise
, 
AZ
Arizona
33.629002, -112.330170
Mesa
, 
AZ
Arizona
33.415184, -111.831474
Louisville
, 
KY
Kentucky
38.252666, -85.758453
Des Moines
, 
IA
Iowa
41.586834, -93.624962
Lakewood
, 
CO
Colorado
39.704708, -105.081375
Kansas City
, 
KS
Kansas
39.112701, -94.626801
Reno
, 
NV
Nevada
39.529633, -119.813805
Tacoma
, 
WA
Washington
47.258728, -122.465973
Aurora
, 
CO
Colorado
39.7405111, -104.830994
Oxnard
, 
CA
California
34.197659, -119.175949
Amarillo
, 
TX
Texas
35.221996, -101.831299
Henderson
, 
NV
Nevada
36.039524, -114.981720
Vancouver
, 
WA
Washington
45.633331, -122.599998
Gilbert
, 
AZ
Arizona
33.352825, -111.789024
San Bernardino
, 
CA
California
34.115784, -117.302399
Columbus
, 
GA
Georgia
27.800583, -97.396378
Hayward
, 
CA
California
37.668819, -122.080795
Milwaukee
, 
WI
Wisconsin
43.038902, -87.906471
Lubbock
, 
TX
Texas
33.576698, -101.855072
Norfolk
, 
VA
Virginia
36.850769, -76.285873
Tulsa
, 
OK
Oklahoma
36.153980, -95.992775
Garland
, 
TX
Texas
32.914341, -96.636559
Fort Lauderdale
, 
FL
Florida
26.124161, -80.143593
Tucson
, 
AZ
Arizona
32.248814, -110.987419
Salt Lake City
, 
UT
Utah
40.760780, -111.891045
Corona
, 
CA
California
33.875670, -117.568840
Madison
, 
WI
Wisconsin
43.073051, -89.401230
Huntsville
, 
AL
Alabama
34.7014286, -86.6597495
Kansas City
, 
MO
Missouri
39.099728, -94.578568
Irvine
, 
CA
California
33.684566, -117.826508
Chula Vista
, 
CA
California
32.640072, -117.084038
Denton
, 
TX
Texas
33.215530, -97.132446
Aurora
, 
IL
Illinois
41.7571701, -88.3147539
Baton Rouge
, 
LA
Louisiana
30.4494155, -91.1869659
Columbus
, 
OH
Ohio
39.961178, -82.998795
Baltimore
, 
MD
Maryland
39.2908816, -76.610759
Detroit
, 
MI
Michigan
42.331429, -83.045753
Chesapeake
, 
VA
Virginia
36.7183708, -76.2466798
Birmingham
, 
AL
Alabama
33.5206824, -86.8024326
Scottsdale
, 
AZ
Arizona
33.501324, -111.925278
Cincinnati
, 
OH
Ohio
39.103700, -84.513610
North Las Vegas
, 
NV
Nevada
36.201946, -115.120216
Riverside
, 
CA
California
33.980602, -117.375496
Plano
, 
TX
Texas
33.019844, -96.698883
Minneapolis
, 
MN
Minnesota
44.977753, -93.265015
Salinas
, 
CA
California
,
Anaheim
, 
CA
California
33.836594, -117.914299
Springfield
, 
MO
Missouri
37.208958, -93.292297
Fort Wayne
, 
IN
Indiana
41.077469, -85.137489
Phoenix
, 
AZ
Arizona
33.448376, -112.074036
Bakersfield
, 
CA
California
35.3738712, -119.0194639
Garden Grove
, 
CA
California
33.774269, -117.937996
Anchorage
, 
AK
Alaska
61.2163129, -149.894852
Indianapolis
, 
IN
Indiana
39.768402, -86.158066
Nashville
, 
TN
Tennessee
36.162663, -86.781601
Tempe
, 
AZ
Arizona
33.425522, -111.941254
Mobile
, 
AL
Alabama
30.695366, -88.039894
New Orleans
, 
LA
Louisiana
29.951065, -90.071533
Knoxville
, 
TN
Tennessee
35.960636, -83.920738
Grand Rapids
, 
MI
Michigan
42.963360, -85.668083
Fontana
, 
CA
California
34.102890, -117.435760
Elk Grove
, 
CA
California
38.418129, -121.393257
Miami
, 
FL
Florida
25.7825389, -80.3118603
Grand Prairie
, 
TX
Texas
32.745499, -97.003532
Fort Collins
, 
CO
Colorado
40.588970, -105.082458
Killeen
, 
TX
Texas
31.117119, -97.727798
Modesto
, 
CA
California
37.639095, -120.996880
Oklahoma City
, 
OK
Oklahoma
35.468491, -97.521263
Santa Ana
, 
CA
California
33.745571, -117.867836
Ontario
, 
CA
California
34.063343, -117.650887
Brownsville
, 
TX
Texas
25.9015688, -97.4984005
Montgomery
, 
AL
Alabama
32.379223, -86.307739
Hialeah
, 
FL
Florida
25.857595, -80.278107
Springfield
, 
MA
Massachusetts
42.102051, -72.585762
Toledo
, 
OH
Ohio
41.652805, -83.537865
Pembroke Pines
, 
FL
Florida
26.007765, -80.296257
Overland Park
, 
KS
Kansas
38.974819, -94.683601
Little Rock
, 
AR
Arkansas
34.746483, -92.289597
Glendale
, 
CA
California
34.142509, -118.255074
Roseville
, 
CA
California
38.752125, -121.288010
Rancho Cucamonga
, 
CA
California
,
Wichita
, 
KS
Kansas
37.687176, -97.330055
Huntington Beach
, 
CA
California
33.659485, -117.998802
Augusta
, 
GA
Georgia
33.4709714, -81.9748429
Worcester
, 
MA
Massachusetts
42.271389, -71.798889
Virginia Beach
, 
VA
Virginia
36.852924, -75.977982
Oceanside
, 
CA
California
33.1958696, -117.3794834
Santa Clarita
, 
CA
California
34.456043, -118.571335
Philadelphia
, 
PA
Pennsylvania
39.952583, -75.165222
Corpus Christi
, 
TX
Texas
27.800583, -97.396378
Portland
, 
OR
Oregon
45.512230, -122.658722
Denver
, 
CO
Colorado
39.739235, -104.990250
Boston
, 
MA
Massachusetts
42.3554334, -71.060511
Atlanta
, 
GA
Georgia
33.7489924, -84.3902644
Chicago
, 
IL
Illinois
41.8755616, -87.6244212
Orlando
, 
FL
Florida
28.538336, -81.379234
Jacksonville
, 
FL
Florida
30.332184, -81.655647
Tampa
, 
FL
Florida
27.950575, -82.457176
Long Island
, 
NY
New York
40.757801, -73.940033
Queens
, 
NY
New York
40.728226, -73.794853
Bronx
, 
NY
New York
40.8466508, -73.8785937
Staten Island
, 
NY
New York
40.643501, -74.076202
Brooklyn
, 
NY
New York
40.6526006, -73.9497211
New York
, 
NY
New York
40.712776, -74.005974
San Jose
, 
CA
California
37.342205, -121.851990
San Francisco
, 
CA
California
37.774929, -122.419418
San Diego
, 
CA
California
32.834686, -117.130775
Los Angeles
, 
CA
California
34.052235, -118.243683
El Paso
, 
TX
Texas
31.761877, -106.485023
San Antonio
, 
TX
Texas
29.387428, -98.496574
Dallas
, 
TX
Texas
32.776665, -96.796989
Fort Worth
, 
TX
Texas
32.755489, -97.330765
Houston
, 
TX
Texas
29.760427, -95.369804
Austin
, 
TX
Texas
30.2711286, -97.7436995
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