5 foods to eat to improve your gut health, according to a dietitian

There’s been a lot of buzz about improving your gut health lately and how it plays a role not just in digestion but also in disease prevention, mood and the immune system. But what exactly does it mean to have a healthy gut? And how do you improve your gut health?

First, some background: Everyone has a gut microbiome — a unique set of microorganisms, or microbes, that live mainly in our small and large intestines, and support our metabolism and immune system. From the moment we’re born, we start building up our gut microbiota, picking up new microbes through diet and environmental exposure as we age. Ultimately, we end up with trillions of microbes, including bacteria, fungi, parasites and viruses — all of which can be either helpful or harmful to our bodies.

The goal is to have a diverse mix of microorganisms in the gut because a varied microbiome is more resilient, with different microbes helping each other out. Without much variety in your microbiome, you’re more likely to experience chronic health issues like inflammatory bowel disease, diabetes, cardiovascular disease, depression and skin problems.

The best way to support a healthy gut is to aim for a balanced diet full of fiber — meaning plant-based foods like fruits, vegetables and whole grains — while also sticking to foods that are minimally processed.

Here are five recommended foods to boost your gut health:

Yogurt

Yogurt is loaded with live and active cultures, which add good bacteria to your gut. These probiotics, which are live microorganisms such as bacteria and yeast, can significantly improve your health by aiding in digestion, increasing the absorption of nutrients, enhancing your immune system and promoting an anti-inflammatory environment, especially in people who already have inflammatory bowel disease. If you’re lactose intolerant, the probiotics in yogurt can help digest lactose — the sugar found in dairy products — making dairy products easier to tolerate.

Regularly consuming probiotics can also help reduce bloating and support regular bowel movements. If you’re not a fan of yogurt, you can always try other fermented foods, such as kefir, sauerkraut, kimchi and tempeh.

Garlic

Before you can benefit from probiotics, you need prebiotics. Prebiotics are dietary fibers that, essentially, serve as food for the good bacteria in your gut. They help with digestion, improve nutrient absorption and boost immune function. Garlic is a great source of prebiotics. Research shows that eating garlic can improve mineral absorption and the diversity of “good” bacteria in your gut, as well as alleviate constipation. Plus, it has anti-inflammatory and antimicrobial properties, which help protect against harmful bacteria.

What’s great about garlic is that it’s easy to include in a variety of dishes, helping you get the recommended 5 grams of prebiotics daily. Don’t like garlic? Other prebiotic-rich foods include onions, asparagus, bananas, black-eyed peas and bran cereal.

Jerusalem artichokes

Not only are Jerusalem artichokes high in inulin, a prebiotic fiber that stimulates the growth of health-promoting gut bacteria, research also shows they are rich in polyphenols — a group of compounds found in plant foods that act as antioxidants, which protect cells against damage.

Jerusalem artichokes can also help reduce gut inflammation and improve overall digestion. Other good sources of polyphenols include apples, pears, berries, broccoli, onions and coffee.

Pulses

Among the most nutritious foods, pulses — think beans, lentils and chickpeas — seem to have it all: They’re packed with prebiotic fiber, protein, antioxidants and polyphenols. The soluble fiber in pulses is good for health-promoting gut bacteria, aids digestion and promotes regular bowel movements, even helping to prevent constipation.

Pulses contain a starch that doesn’t get fully digested, which research shows can help boost the growth of beneficial gut bacteria and increase the production of anti-inflammatory short-chain fatty acids. These fatty acids are the main source of nutrition for the cells lining the colon and help maintain the health of your intestine. Try adding chickpeas to your salad, lentils to your soups and beans to your tacos.

Oats

Oats are incredible for gut health. They’re packed with beta-glucan, another type of soluble fiber that acts as a prebiotic and helps make short-chain fatty acids. Research links beta-glucan with reducing inflammation, increasing good bacteria and promoting a healthy mix of microbes in the gut. Plus, oats have antioxidant and anti-inflammatory properties. They are also high in insoluble fiber, which is great for digestion and keeping bowel movements regular. Having oatmeal for breakfast or oat-based bars for snacks can help support your overall gut health.

Maxine Yeung is a dietitian and board-certified health and wellness coach.