10 Essential Foods That Boost Your Gut Health

Chia Seeds

Gut health is the secret superhero of our overall well-being, influencing everything from digestion to mood and immunity. The good news? You can boost your gut health by eating the right foods. We've compiled a list of 10 foods that are fantastic for your gut, packed with probiotics, fiber, and nutrients that support a healthy microbiome.

1. Sauerkraut

Selective focus. Sauerkraut in a bowl. Probiotics and fermented foods.
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Science concludes that when cabbage is fermented, good bacteria that are healthy for repairing the guts show up. The high fiber in cabbage also helps stem the discomfort from bloating and indigestion. Thinking of dosing on sauerkraut to improve gut health? Choose freshly made in place of canned.

2. Greek Yogurt

Greek yogurt in a glass with kiwi on black stone slab
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Offering tremendous health benefits to various body organs, Greek yogurt is one of your best bets if you're seeking quick gut transformation through dieting. Greek yogurt is bustling with helpful bacteria that help maintain a balanced gut flora, aid proper digestion of food, and reduce gut inflammation.

3. Kefir

Kefir. Fermented dairy products. Bottle with yogurt. Probiotics. Dairy products in different containers.
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Kefir shares semblance with Greek yogurt in the abundance of healthy bacteria available in each serving. Packed with probiotics, Kefir also contains yeast which contributes to the diversity of remedial bacteria in your gut microbiome.

4. Ginger

Ginger
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Centuries before scientific research on its health benefits began, ginger has been used to treat digestive issues, relieve bloating, and soothe the inflamed gut. Due to its gingerol, a natural constituent of ginger root, ginger helps improve digestion so undigested food is not heaped up in the gut.

5. Onion

Onion
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A readily available food with immense gut benefits, onion dump prebiotics into your guts, helping healthy bacteria to thrive. Chop your onion over veggie burgers, salad dressing, and soup source to benefit from the quercetin-rich food that allows your gut microbes to repopulate.

6. Whole Grain

An assortment of whole grains in bowls over a wooden background
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Fiber repairs damaged gut lining, and whole grains are fully packed. The prebiotic nature of whole grain fiber helps fuel the growth of fortifying bacteria in the gut, restoring the microbiome quickly.

7. Asparagus

Asparagus
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Asparagus has a choke-hold of inulin, an indigestible fiber that works as a prebiotic for your gut bacteria. According to science, consuming asparagus feeds the good bacteria with bifidobacteria and lactobacilli they need to help diversify your gut microbiome.

8. Chia Seed

Chia seeds in wooden spoon and bowl from top view with space
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A reliable source of Omega-3 and nutritious fatty acids, Chia seeds help digestion, especially when soaked in liquid, to form jelly-like consistency. If you find it hard to munch it raw, sprinkle chia seeds on your yogurt, oatmeal, or smoothies for an enjoyable culinary delight.

9. Garlic

Garlic
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Besides the ambrosial, sweet aroma garlic adds to food, garlic helps to clear out intestinal worms while destroying the harmful bacteria in your gut. High in inulin, a type of non-digestive carbohydrate, garlic helps good bacteria to do their job better.

10. Bone Broth

Bone Broth
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You make bone broth by simmering animal bones and tissues until they let out the healthy juice replete with abundant vitamins and minerals like collagen and amino acids. Collagen and amino acids reduce inflammation of the gut and promote therapeutic healing. You may sip on a warm plate of broth or adopt it as a base for soup and stew.

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