What is gut health?
Gut health refers to the overall health of your digestive system, including your stomach, colon and intestines. The gastrointestinal tract is home to trillions of microscopic organisms. Scientists call this the gut microbiome,1 and it plays a big role in a person’s health.2 Gut healthy foods can help improve your gut microbiome to help support physical and mental health.
“Our gut microbiome is mostly bacteria, but there are also some fungi and viruses and other little critters that live in our gut,” says Bonnie J. Kaplan, Ph.D., a research psychologist and professor emeritus at the University of Calgary’s Cumming School of Medicine. These helpful microbes coexist and balance out the potentially harmful microbes in a healthy body.1
Why is a diverse microbiome important?
Microbiome diversity plays a role in digestion, metabolism and inflammation.2 The more diverse the gut microbiome is, the better, explains Kaplan. Some of these microbes can be helpful — they keep the immune system strong and the body running smoothly. A healthy gut may reduce the risks of inflammatory diseases.3
Signs of an unhealthy gut
Many factors can throw off that balance though, from infectious illnesses to certain diets to certain medications. According to the Cleveland Clinic, when that balance is off, some people may experience symptoms like:2
- Constipation
- Diarrhea
- Bloating
- Gas and gas pain
- Heartburn
It’s important to promote the diversity of organisms inside the gut — from birth to old age. Here are 3 ways to help keep those trillions of organisms in balance.
Best foods to eat for gut health
High-fiber foods
Fiber-rich foods are good for overall health and digestion. These foods contain compounds that help increase the number and diversity of gut bacteria.3,4
Good sources of fiber include fruits, vegetables and whole grains. Aim for half or more of your total grain intake to come from whole grains, eat whole fruits whenever possible, and vary the veggies you eat.5
To get the recommended amounts, use your plate as a rough guide. “Half your plate should be fruits and vegetables,” says Kaplan. “The other half of your plate can be protein and complex carbs such as whole grains.” Another way to get the same benefits? Put together a plate that is filled with as many colors as possible — from purple berries to greens to brown grains. The more colors on your plate, the more you'll be adding different nutrients for your brain and body.
Another easy way to boost your fiber intake is to eat more beans, lentils, chickpeas and edamame. Not only are they a good source of fiber — they are also high in protein.
If you don’t usually eat legumes, consider starting with lentils. Lentils cook quickly for easy side dishes. You can add cold lentil to a salad or use them in soups. You can even mix lentils into homemade burgers. A cup of lentils provides folate (a B vitamin needed to produce healthy red blood cells), 18 grams of protein and 16 grams of fiber.7,8
Canned beans are also a convenient option. For example, you can add them to soups, salads or tacos. Just be sure to rinse canned beans with water to remove added salt before using them, Kaplan suggests.
Increase your whole grain intake by switching from white rice to brown rice (or other whole grains such as quinoa), and from white bread to whole grain bread.6 It’s also a good idea to limit processed foods, since they tend to affect the diversity of organisms in your gut.3
High fiber foods include:
- whole grains
- vegetables
- fruits (fresh and dried)
- nuts
- seeds
- beans
Probiotic foods
Fermented foods are another way to help promote the health of the gut microbiome. Because these foods contain live bacteria, they increase the number and diversity of microorganisms in your gut.2 They also help boost the immune system.9
Probiotic foods are made by using yeast and bacteria to break down sugars. These foods introduce live bacteria to your intestines to promote enough good bacteria to keep your gut microbiome in balance.
Examples of fermented foods include:
- Tempeh and miso
- Kefir
- Yogurt
- Kombucha
- Kimchi
- Sauerkraut
- Pickled vegetables
- Sourdough bread
Dr. Ramsey, an assistant clinical professor of psychiatry at Columbia University College of Physicians and Surgeons in New York, suggests making smoothies with kefir (a fermented milk drink) combined with bananas and blueberries. Just be sure to look for yogurt, kefir and other fermented foods without added sugar, recommends Kaplan.
Prebiotic foods
While probiotic foods deliver good bacteria to your intestines, prebiotic foods are high in fiber and help feed the good bacteria that’s already in your gut. When turning to food to help improve gut health, a balance of probiotic and prebiotic foods can help improve and maintain your gut’s beneficial bacteria.
Prebiotic foods include:
- Asparagus
- Bananas
- Garlic
- Leeks
- Oats
- Onions
- Apples
- Avocado
The organisms in the gut are important for physical and mental health. By making a few diet and lifestyle changes, you can help keep your microbiome in balance — and set yourself up for a healthier life.
