Do you trust your gut?

You should. Your gut’s been known to help steer your decisions—you know, instincts. It’s also helping to keep you healthy and happy.

The relationship between your gut microbiome (these are the trillions of good bacteria that call your gut home) and your health is awesome. The bacteria that make up your microbiome help to properly digest food, regulate your immune system, maintain a healthy weight, and regulate your mood.^1,2 So it’s super important to keep your gut healthy.

Easiest way to do that? Eat a gut-healthy diet—one featuring foods high in fiber and offering prebiotics and probiotics (like fermented foods). We’ve put together a list of our 20 favorite foods for a healthy gut.

1. Dark Chocolate

One of life’s most delicious treats also improves gut health. Reports indicate that the beneficial—heart healthy—bacteria near the end of the digestive tract use dark chocolate’s antioxidants and fiber.⁴

2. Yogurt

You’ve probably heard that yogurt is rich with probiotics. But, did you know that yogurts that labeled “live active cultures” have the best source of probiotics for our gut? These yogurts should also be made from grass-fed goat or sheep milk, organic, and low in sugar.⁵

3. Miso

This ancient Japanese spice runs through much of the country’s cuisine—Miso soup, for example. It’s made by fermenting barley, soybean, and the fungus Koji. Fermented foods add beneficial probiotic bacteria and enzymes to your intestinal flora. These probiotics and enzymes increase the health of your gut microbiome and digestive system—enhancing your immune system.^6,7 Besides soup, it can be eaten as a paste on crackers or infused into a variety of dishes.

4. Natto

This widely enjoyed Japanese soybean dish increases levels of Bacillus and Bifidobacterium and decreased levels of Enterobacteriaceae and Clostridium.⁸ Many people rank Natto as a “superfood” in terms of gut health.

5. Raw Cheese

If your goal is to improve gut health, then try raw, unpasteurized cheese. It’s high in probiotics that include Thermophilus, Bulgaricus, and Acidophilus among others.⁹

Pst! If you’ve got a bun in the oven, you’ll want to hold off on this option.

6. Pickles

The fermentation process makes these tangy delights rich in enzymes, vitamins, and Omega-3 acids. For the best gut-health bacteria, try salt brine, rather than vinegar-based pickles. Look for “live cultures” listed on the label.

7. Kefir

This yogurt-like food source brings milk and grains together in a fermenting process that provides 10-34 varieties of probiotics.¹⁰ Kefir originated 3,000 years ago in Russia and Turkey and it literally means “feeling good.” Kefir outpaces yogurt in terms of beneficial bacteria.

8. Coconut Kefir

As a dairy-free option, enjoy coconut juice. It may not be quite as rich in gut health bacteria as some types of milk, but it boosts tremendous flavor.

9. Tempeh

Originally from Indonesia, many cooks will substitute this fermented, cake-like soybean product for meat in stir fry dishes. It can be most beneficial when eaten raw in sandwiches or boiled.

10. Kombucha Tea, Probiotic Waters, and Drinking Vinegars

Bacteria, yeast, and “cult following” might not seem like they belong in the same sentence. However, these three drinks are totally the next lemon water. Tasty, tangy Kombucha Tea derives its fizziness from fermentation rather than carbonation and delivers excellent live, active bacteria. And, yeah, a “vinegar drink” might sound a little out of the ordinary—we kid you not though, it’s an amazing detox. To make at home all you have to do is—muddle some fruit and alternative sweetener together, allow them to mix and sit for a bit, then add the vinegar and watch it ferment! You can add a little h₂o if you’d like as well.

11. Sauerkraut

Well-known for topping hot dogs, people started fermenting cabbage into Sauerkraut to preserve this food. Sauerkraut is naturally fermented and contains Lactobacillus bacteria, known for crowding out bad bacteria and allowing good bacteria to thrive.

12. Sourdough Bread

Made with lactic acid, Sourdough Bread enjoys Lactobacillus strains and ranks among the best gut-health bakery items.

13. Cultured Soymilk

If you’re vegan or lactose intolerant, this non-dairy product is rich in live active cultures, calcium, and vitamin D.

14. Almond Milk

Another great drink for people who choose vegan health or are lactose intolerant, almond milk provides beneficial bacteria. Additionally, it tends to be high in the powerful antioxidant vitamin E.

15. Kvass

Made from fermented beet juice, the traditional Russian beverage boosts oxygen delivery throughout the body. As a rich nitrate source, Kvass aids both gut and muscle performance. At under 10 calories per ounce, it also makes an excellent diet drink.

16. Lassi

Many Indian eateries serve Lassi to help patrons manage the fiery spices in their dishes. It’s basically a smoothie made with fruit, yogurt, honey, milk, and cardamom.

17. Wild Salmon

Omega-3 fatty acids help to support the immune system. Wild, not necessarily farmed, salmon enjoys an abundance of these essential elements.

18. Garlic

Garlic brings helps fuel the healthy bacteria already in our guts. While a tasty cooking additive, garlic delivers maximum benefits when eaten raw.

19. Onions

Like garlic, onions are considered “prebiotics” because they promote the growth of existing, healthy bacteria in our guts.

20. Baking Mix

Oh yeah, we saved the best for last. I mean, come on—who would have ever thought baking mix would be great for your gut, and filled with probiotics?! Believe it or not—many companies package mixes for brownies, pizza crusts, pancakes, you name it! They use Frutalose PRO—a unique prebiotic and probiotic blend. It’s in syrup form so it can easily be incorporated into most baked goods, and it even replaces a portion of the sugar!¹¹ Now that definitely takes the cake.

 

References

1 https://www.ncbi.nlm.nih.gov/pubmed/23426535

2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3709439/

3 https://www.ncbi.nlm.nih.gov/pubmed/24251697

4 https://www.scientificamerican.com/article/why-is-dark-chocolate-good-for-you-thank-your-microbes/

5 http://ajcn.nutrition.org/content/80/2/245.full

6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4034294/

7 https://www.bbcgoodfood.com/howto/guide/health-benefits-miso

8 http://www.tandfonline.com/doi/abs/10.1080/08910600600931942

9 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1828836/

10 www.mdpi.com/2311-5637/3/1/1/pdf

11 http://www.foodbusinessnews.net/articles/news_home/Supplier-Innovations/2015/09/Baking_with_probiotics.aspx?ID=%7B31B15A03-ACC5-4CC8-B934-D1E80A25E7C7%7D&cck=1