11 Best Foods to Improve Gut Health

June 19, 2023
Amelia [Writer]
Ready to give your gut some love? A healthy gut does wonders for your digestion, skin, and mood. Get ready to nourish your gut and experience the transformative power of the Best Foods to Improve Gut Health. They'll help heal your gut and leave you feeling refreshed and revitalized.

11 Best Foods to Improve Gut Health

Gut health is all the rage these days and for good reason! Your gut plays a crucial role in your overall health and well-being. A healthy gut can improve digestion, skin conditions, and even your mood. So, how can you heal and improve your gut? The answer lies in your diet. By adding some gut-friendly foods to your meals, you can work on rebalancing your gut bacteria and giving your digestion a boost. Trust me, these 11 Best Foods to Improve Gut Health will help heal your gut and make you feel all new and shiny!

Ground ginger and turmeric in spoons on a table.

Why Heal Your Gut?

We all know that a happy gut equals a happy life, and the food we eat either feeds on good bacteria or bad bacteria. And y'all, there are around 100 trillion bacteria living in your tummy, so filling it with the good stuff is important! Adding gut-friendly foods high in prebiotics + probiotics into your diet gives your gut bacteria the love and nourishment it needs.

I'm a big believer in a natural approach to life and what we put into our bodies. A lot of that comes from my Jamaican roots. I grew up using Jamaican Herbs + Remedies, which just happen that have a lot of gut-friendly ingredients (Thanks Mom).

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Kefir milk drink on a wooden table.

What Are Probiotics + Prebiotics?

Okay, so imagine probiotics as the superheroes of your gut, consisting of live strains of good bacteria that offer a wide array of health benefits. But where do they come from? Well, probiotics can be found in various fermented foods and cultured products.

But here's where prebiotics step in – they're like the caring caregivers that provide nourishment to these friendly bacteria. They mostly come from fiber-rich carbs; prebiotics ensures that your gut's good bacteria stay well-fed and happy. This dynamic duo takes care of your gut health like true superheroes!

11 Best Foods to Improve Gut Health

Get your taste buds ready as we explore the 11 Best Foods to Improve Gut Health that will make your gut do a happy dance.


It's a thin fermented yogurt-like drink made with kefir grains. Normally made with cow or goat milk. It can also be made with plant milks like coconut milk. Bursting with probiotics, kefir is a powerhouse for improving your gut health. It's tangy flavor and creamy texture make it a delightful addition to your daily routine. Savor it on its own or mix it into a delicious smoothie for a gut-friendly twist.


A tangy fermented cabbage delight that will add a flavorful punch to your gut health journey! The tangy flavor and satisfying crunch make sauerkraut a perfect companion to sandwiches, salads, or as a side dish. Grab a forkful and let the gut-loving adventure begin!


Prepare for a taste explosion with kimchi, a spicy and pungent Korean culinary masterpiece! Packed with probiotics and a harmonious blend of flavors, kimchi is a true gut-health warrior. It's vibrant taste and captivating aroma will take your palate on an unforgettable journey. Add kimchi to stir-fries like this Healthy Weeknight Shrimp Fried Rice, rice bowls, or even tacos, and let your gut revel in the fiery flavors of this fermented superstar.


Quench your thirst and treat your gut to a bubbly adventure with kombucha! This fizzy, fermented tea is not only refreshing but also loaded with live cultures that promote gut health. With its wide array of flavors, kombucha adds a delightful twist to your hydration routine. Sip on this probiotic-packed elixir as is, try a flavored variety like this Mango Lemonade Kombucha, and let it work its magic on your gut while tickling your taste buds.

Garlic bulbs on a wooden table.


This humble bulb packs a powerful punch with its antimicrobial properties. Garlic helps maintain a healthy balance of gut bacteria, supporting digestion and overall gut health. Embrace the aromatic and flavorful charms of garlic by incorporating it into your favorite dishes. Garlic adds a delicious and gut-friendly kick to your culinary creations. Check out my garlic recipes for some inspiration!


Turmeric is an anti-inflammatory spice that can help reduce inflammation in the gut. It's one of the best gut-friendly foods out there. It contains curcumin, a compound with potent anti-inflammatory effects. Add fresh or ground turmeric to soups, stews, salad dressings, or smoothies. You can also make turmeric tea or golden milk or just add it to your morning latte!


Need a soothing companion for your gut? Look no further than ginger, the spicy superhero that aids digestion and supports gut health. With its anti-inflammatory properties, ginger can calm your stomach and promote a healthy gut environment. Enjoy the warmth and spice of ginger in teas, or make your own wellness shots with these Ginger Turmeric Ice Cubes.


Indulge in a burst of sweetness with berries, the colorful and fiber-filled delights that your gut will adore! Blueberries, raspberries, strawberries, and blackberries are not only delicious but also packed with antioxidants and fiber. Fiber acts as fuel for the beneficial bacteria in your gut, helping them thrive and promoting a healthy digestive system. Snack on a handful of berries, blend them into smoothies, sprinkle them over yogurt or a bowl of oatmeal like this Coconut Berry Oatmeal for a gut-healthy treat

Bowl with berries, granola, and yogurt.

Whole Grains

Time to embrace the power of whole grains and give your gut the nourishment it deserves! Foods like oats, quinoa, brown rice, and whole wheat bread are rich in fiber, vitamins, and minerals. These nutrients not only support overall gut health but also help regulate bowel movements and promote a diverse and thriving gut microbiome.


Whether meat-based or vegetarian, broths are soothing, healing elixirs for your gut. Simmering the ingredients releases their gut-healing properties. The perfect addition of gut-friendly foods to add to a nourishing soup. Sipping a warm cup of broth daily can help improve your gut health and digestion over time. + Broths are also easy to digest, giving your gut a much-needed break from digestion.

Leafy Greens

The leafy green superheroes nourish your gut from the inside out! Spinach, kale, Swiss chard, and other leafy greens are fantastic sources of fiber, vitamins, and minerals that support gut health. They also contain special compounds that help reduce inflammation and provide essential nutrients to your gut bacteria. Add a generous serving of leafy greens to your salads and smoothies, and even sneak them into your favorite dishes like Mac + Cheese for a gut-nurturing boost that will leave you feeling amazing!

Large amount of Leafy Greens.

Benefits Of A Healthy Gut

Your gut is like a remarkable friend, always looking out for your well-being. Here are some fantastic advantages that come with nurturing a healthy gut with gut-friendly foods:

Immune system supporter: Your gut plays a crucial role in boosting your immune system. It acts as a shield against harmful invaders like bacteria and viruses, helping to prevent infections and reduce inflammation.

Allergy defender: Your gut acts as a gatekeeper, deciding what's safe for your body. By keeping your gut healthy, you can help prevent food allergies and sensitivities from causing trouble.

Mood influencer: Surprisingly, your gut has a direct impact on your mood and stress levels. A flourishing gut microbiome can positively influence your emotional well-being, contributing to a brighter outlook on life.

Metabolic guardian: A well-maintained gut can contribute to balanced sugar and cholesterol levels. By prioritizing gut health, you support a healthy weight and decrease the risk of heart disease.

There you have it---11 Best Foods to Improve Gut Health that you should definitely keep on hand. Let's celebrate the amazing benefits of a thriving gut. By nurturing + feeding your gut with gut-friendly foods, you pave the way for a healthier and happier you!

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