12 Best Foods to Improve and Reset Your Gut Health This Year

What is gut health?

What do you think of when you hear the word “gut?” Some people think that the gut is located just around their belly button, while others think that the gut is just their stomach. But gut health actually refers to the well-being of your entire digestive system – from end to end.

Whether you call it the gut, the digestive system, or the gastrointestinal (GI) tract, it’s helpful to know what this body system does. The digestive system is responsible for breaking down the food we eat in order to absorb nutrients and eliminate waste. 

The large intestine (colon) plays a very important role in gut health because it’s home to the gut microbiome. This is a collection of trillions of bacteria and other microbes that live in the gut and help the body digest certain nutrients like fiber. 

A healthy microbiome is essential for good gut health. The gut microbiome also plays important roles in the health of the immune and nervous systems. Additionally, the microbiome impacts the regulation of hormones involved in metabolism, appetite, and blood sugar balance.

What are the symptoms of an unhealthy gut? 

Symptoms of an unhealthy gut include constipation, diarrhea, bloating, and abdominal pain. These symptoms can either be short-term or long-term. 

In the short-term, gut-related symptoms might be due to bacteria or a virus like the stomach flu. These can either be transmitted directly from person to person, or from consuming contaminated foods or beverages. 

The gut microbiome can be thrown out of balance by an overgrowth of unhealthy microbes. Other factors like stress and a poor diet can also influence the gut microbiome and contribute to digestive symptoms.

Long-term gut issues or serious symptoms like bloody stools can be signs of a chronic health issue. If you have any concerns about digestive symptoms, speak with your healthcare provider.

What are the best foods for gut health? 

There are three food types that bolster gut health: prebiotics, probiotics, and anti-inflammatory foods. The following reviews these three food groups and specific items to include in your diet. There are a variety of foods within these groups that can help support digestive health. Let’s take a deeper look at 11 foods for gut health.

Prebiotic foods

What are prebiotic foods? 

Prebiotics are a type of fiber that resist digestion. Instead of being broken down by acids or enzymes in our digestive tracts, prebiotics pass through intact and are fermented by the beneficial gut bacteria that are part of the gut microbiome. This fermentation process produces short chain fatty acids, which support normal intestinal function and inhibit the growth of harmful bacteria (pathogens).

Prebiotics occur naturally in a variety of foods. They are also isolated and added to food products and supplements to increase their fiber content. Some common prebiotics added to foods are fructo-oligosaccharides (FOS) from agave, inulin from chicory root, beta-glucans from oats and baker’s yeast, and resistant starch from potatoes.

Here, we highlight some natural sources of prebiotics. 

1. Asparagus

Asparagus is a great source of prebiotic fibers, specifically fructans. Fructans are a type of carbohydrate made from chains of fructose molecules. Chains of sugar molecules are oligosaccharides, a form of carbohydrate. Fructans are fermentable, so they are broken down by gut microbes and promote a healthy microbiome.

You can eat asparagus by roasting it in the oven or sauteing it on the stove top. It goes great with balsamic vinegar and shaved parmesan cheese or lemon and olive oil.

2: Garlic

Garlic is also a source of fructans. Eating more garlic can help feed your good gut bugs and promote gut health.

Sauteed garlic adds aroma and flavor to a variety of foods, including roasted vegetables, soups, and sauces. Chopped raw garlic can be used in salads or dips like hummus for an even bigger flavor punch.

3: Artichokes

Artichokes contain a prebiotic fiber called inulin, a specific fructan. Artichokes can be steamed, boiled, or grilled and eaten with lemon juice. Canned artichoke hearts also make great salad toppers.

Jerusalem artichokes are different from artichokes, but are still a great source of prebiotic fibers. Jerusalem artichokes contain significant amounts of inulin. Jerusalem artichokes are brown root vegetables that look like a cross between ginger and a russet potato. They are often roasted or boiled and served with a garnish of fresh herbs.

Probiotic foods: 

What are probiotic foods? 

Ahealthy microbiome is important for good gut health. And to achieve a healthy microbiome, you need a balance of organisms. 

Microbes already live in the gut. Still, we can get microbes from our environment, including drinks, food, and supplements. Microbes from food sources are called probiotics. Most probiotic microbes are derived from bacteria, but some are yeasts.  Research suggests that probiotics may have a variety of health benefits. 

Probiotic-rich foods include kefir, yogurt, sauerkraut, and kimchi. Fermented drinks like kombucha are also a source of probiotics in the diet. 

Probiotics from foods have researched health benefits, including supporting gut health.

4. Kefir

Kefir is a fermented milk that is made using different types of yeasts and bacteria. It’s a probiotic-rich drink that is high in protein and calcium. 

Scientists are currently looking into kefir for its gut health benefits.  According to Cleveland Clinic, kefir may promote gut health because it helps support the microbiome.

5. Kimchi

Kimchi is a traditional Korean side dish made from fermented vegetables. Napa cabbage or Korean radish are the most common vegetables fermented to make kimchi, , but others may also be used. The probiotic-rich vegetables are then mixed with seasonings, spices, and other ingredients for flavor.

6. Kombucha

Kombucha is tea that is fermented using bacteria and yeast. The final product contains probiotics and B vitamins. 

Despite its beneficial effects on gut health, kombucha can be high in added sugar. When purchasing kombucha, double check the added sugar content. Opt for brands that contain 5 grams or less of added sugar. 

It is possible to make kombucha at home. If you choose to go this route, make sure you’re doing it safely. 

People who are pregnant should limit or avoid kombucha, as some alcohol is produced during the fermentation process. 

7. Sauerkraut

Sauerkraut is fermented raw cabbage.  Its distinct sour flavor comes from a by-product of bacterial fermentation (lactic acid). It’s a good source of probiotics and can be eaten as a side dish or on a sandwich or salad.

8. Yogurt 

Some of the probiotic-rich foods we’ve highlighted so far may be new to you, but you likely know this one— yogurt.

Yogurt is made from the fermentation of milk and packs a probiotic punch. One study found that eating yogurt led to better bowel movements and a positive shift in the microbiota.

Anti-inflammatory foods:

What are anti-inflammatory foods? 

There is no single definition of anti-inflammatory food. However, certain components of food provide anti-inflammatory benefits. Omega-3 fatty acids, antioxidants, and polyphenols are three categories of food considered anti-inflammatory. 

Omega-3 fatty acids are a type of fat associated with reducing inflammation and heart and brain health. Antioxidants are substances in foods that protect cells from damage. Lastly, polyphenols are plant compounds with a variety of health benefits. These three specific nutrients aid in gut health.  

Emerging research has given us early insights into the connection between inflammation and gut health. A review of the data on the connection between the gut microbiota and inflammation found some key differences between individual microbiomes. Some people have bacteria associated with pro-inflammatory effects, while others have bacteria associated with anti-inflammatory effects. This tells us that the makeup of your microbiome may either reduce or drive inflammation. Therefore, anti-inflammatory foods should likely be part of an overall gut supporting eating plan.

9. Walnuts

Walnuts are a source of an omega-3 fatty acid called alpha-linolenic acid (ALA). Research has shown that walnuts can improve markers of inflammation.

Walnuts make a great snack on their own, in a trail mix, or roasted and tossed on top of a salad.

10. Flaxseeds 

Flaxseeds are also a source of ALA. Ground flaxseeds are also a great source of fiber. 

Add ground flaxseeds to smoothies or sprinkle on top of oatmeal, chia pudding, yogurt, or breakfast cereal. Ground flaxseeds can also be used as an egg substitute in vegan recipes.

11. Fatty fish

Fatty fish contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), marine sources of omega-3s. A diet with regular consumption of fatty fish may improve inflammation.

Fatty fish rich in omega-3s includes the following: 

• Salmon

• Mackerel

• Anchovies

• Sardines

• Herring

12. Fruits and vegetables

Fruits and vegetables contain a variety of antioxidants and polyphenols that may help reduce inflammation. It’s important to eat produce from all the colors of the rainbow to get a diverse blend of helpful compounds.

Make half of your plate fruits and vegetables to ensure you get enough antioxidants, polyphenols, and other beneficial nutrients. 

A Season dietitian can help you create an individualized nutrition plan packed with foods to support gut health and reduce inflammation.

How else can you improve your gut health? 

Other ways to improve gut health include regular exercise, sleep, and stress management. Stress and poor sleep can exacerbate gut health issues. Additionally, insufficient sleep or poor sleep quality affects contributes to cravings for more highly palatable, ultra-processed foods. A diet high in ultra processed food can negatively impact gut health.

Taking a holistic approach that focuses on nutrition, movement, sleep, and stress management supports gut health. 

What about the worst foods for gut health? 

Eating for gut health includes prioritizing gut supporting foods. Opfor fiber-rich foods instead of highly-refined foods to get more prebiotics Choose whole foods over ultra processed foods  to get more gut supporting nutrients.

Alcohol can negatively impact the gut microbiome and can be a stomach irritant. If you choose to drink, do so in moderation, and adjust your consumption based on gut symptoms., 

How can Season help you improve your gut health? 

Season dietitians can help create a personalized diet and lifestyle plan to support your gut health. If you’re struggling with a digestive condition, our team of experts can help! Our dietitians work with individuals living with irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), acid reflux, and other gut conditions to help manage symptoms through nutrition. Click here to learn more!