24 Best Foods You Should Have For A Healthy Gut (And The 5 Foods You Shouldn’t)

Medically reviewed by Sarah Spann, Adv Dip (Nut Med), mATMS Sarah Spann Sarah SpannAdv Dip (Nut Med), mATMS facebook_iconinsta_icon
Written by , BSc, Professional Certificate in Food, Nutrition and Health Ravi Teja Tadimalla BSc, Professional Certificate in Food, Nutrition and Health Experience: 8 years

Let us tell you one secret to gut health – it is taking care of the healthy gut bacteria. These not only keep Candida albicans (yeast) under control), but they also help break down the foods you eat, aid optimal nutrition absorption, and eliminate toxins. The medical profession is even admitting that when your gut flora is in trouble, you are in trouble. So, how do you avert it? Instead of jumping into pills and supplements, and since you are what you eat, we have prepared a list of foods to eat (and not eat) to ensure your gut functions at its best. Read on.

What Are The Foods That Restore Gut Health?

1. Apple Cider Vinegar

Studies have shown how vinegar can help reduce the growth of Staphylococcus aureus, which are unhealthy bacteria that cause inflammatory conditions like leaky gut (1).

Apple cider vinegar also has antiviral, anti-yeast, and antifungal properties – all of which support the gut microbiome and improve the overall gut health. ACV is also known to treat heartburn and indigestion by helping to stimulate gastric juices.

2. Bone Broth

Gelatin is a critical constituent of bone broth, which plays a role in improving the strength of the gut lining. This protects against inflammation and leaky gut. Studies show how gelatin supports the health and integrity of the intestines (2). When you make your own bone broth, add a few tablespoons of apple cider vinegar to help break down the bones.

3. Kombucha

Kombucha undergoes fermentation, and this means the beverage is rich in probiotics to help populate the gut microbiome (3). The tea is also rich in antioxidants, which fight free radicals and protect the digestive system. And some research also shows how it can heal stomach ulcers (4).

4. Yogurt

Yogurt (and most yogurt products) contains live strains of the healthy bacteria found in the digestive system (5). This helps boost your overall digestive health. Just a quick tip – look for the phrase “live active cultures” on the label before you buy yogurt. Use plain yogurt, not sugared, flavored, or with fruit added.

Did you know that your gut contains about 100 trillion bacteria? That is about 10 times the number of cells in your body. This only stresses the importance of improving the quality of your gut bacteria (6).

5. Jerusalem Artichokes

These artichokes are some of the finest sources of indigestible fibers – which feed the good bacteria in the gut. They are called prebiotics. One of the important fibers in Jerusalem artichokes is inulin, which ferments into healthy bacteria in the colon.

But ensure you start taking these artichokes gradually as people with sensitive digestive systems might experience issues as more bacteria get fed and start living it up!

6. Kimchi

This Korean food contains tons of gut-friendly bacteria. Also, the longer kimchi ferments, the more probiotics grow. Studies show how repopulating the gastrointestinal tract with good bacteria can prevent gut-related issues (7).

7. Potato Starch

This is the resistant starch that is also often termed ‘gut superfood.’ Resistant starch works like soluble and fermentable prebiotic fiber. It travels through the stomach and small intestine undigested, and as it reaches the colon, it feeds the friendly bacteria and boosts gut health (8).

8. Coconut Oil

8. Coconut Oil
Image: Shutterstock

Coconut oil destroys bad bacteria and candida, thereby improving gut health. In fact, candida overgrowth has also been found to decrease stomach acid, leading to inflammation and indigestion.

9. Sauerkraut

Sauerkraut is nothing but chopped up fermented cabbage leaves. The bacteria on the surface of the leaves ferment the veggie’s natural sugars, and the result is sauerkraut. It contains live probiotics that improve digestive health.

By helping to create a healthy gut microbiome, sauerkraut can be beneficial for leaky gut syndrome, ulcerative colitis, and IBS.

10. Honey

Though not a probiotic, honey can serve as a prebiotic. Studies have found that consuming prebiotics can help increase the levels of healthy bacteria in the gut.

Studies also show how replacing sugars in our food with honey can improve the health of gut microflora (9).

11. Bananas

This is especially true with green bananas. They are rich in resistant starch, which is a prebiotic. They also contain a combination of soluble and insoluble fibers. And as we saw, resistant starch feeds the beneficial gut bacteria.

12. Red Wine

Research has shown that taking red wine (in moderation, of course) can help improve the health of the intestinal lining (10).

13. Beans

Beans, or any legume for that matter, help release short-chain fatty acids that strengthen intestinal cells. They also enhance nutrient absorption. Beans also contain high amounts of fiber that nourishes the gut bacteria.

Research shows how beans also improve gut health by enhancing intestinal barrier function (11).

14. Turmeric

14. Turmeric
Image: Shutterstock

Turmeric helps prevent the overproduction of bile acid, and this assists in the production of beneficial gut bacteria. The other antioxidants and anti-inflammatory properties of this spice help digestion and ease stomach cramps.

15. Kefir

Kefir is rich in probiotics, and we know how these help boost gut health. Probiotics can also relieve an upset stomach (12).

16. Broccoli

Broccoli has shown to improve the symptoms of leaky gut, which happens when the intestinal barrier is compromised. Broccoli contains fiber, which is another reason it can be good for your gut.

17. Blueberries

Some studies show that the anthocyanins in blueberries can diversify gut bacteria and improve gut health.

A cup of blueberries also contains 3.6 grams of fiber, which promotes regularity and supports digestion.

18. Garlic

Garlic can act as a prebiotic, and this helps boost the health of gut bacteria where it also acts as an antifungal. But it is also high in fructans, which is why we recommend people with IBS avoid it – as they might have difficulty in digesting garlic.

Being a prebiotic also makes garlic an important food for gut probiotics to thrive. Prebiotics in garlic are indigestible and hence remain in the intestine, and the existing probiotics can use these as food. A symbiotic relationship!

More interestingly, raw garlic contains inulin and fructooligosaccharides (don’t bother about the pronunciation) that also boost gut microflora (13).

19. Dark Chocolate

19. Dark Chocolate
Image: Shutterstock

Studies show that intake of cocoa (which is what dark chocolate is made of) can improve the health of the friendly bacteria in the gut. Though more research is needed, this sure is a step in the right direction.

What is even more interesting is the fact the gut microbes, in turn, unlock dark chocolate’s anti-inflammatory properties (14). which may be due to its high magnesium content.

20. Coffee

An interesting study reveals that the gut microbes ferment fiber from coffee, thereby producing beneficial compounds that, in turn, boost gut health (15).

21. Mangoes

Compared to other tropical fruits, mangoes offer the highest amount of dietary fiber. As we saw, fiber can cut the risk of gastrointestinal issues and promote gut health.

22. Salmon

Research shows that omega-3 fatty acids boost the diversity of the gut bacteria, and this improves the overall digestive health.

The omega-3s in salmon also fight gut inflammation and heal any inflammatory disorders.

23. Kvass

This is another fermented beverage known for its impressive probiotic content. This helps improve the health of the digestive tract, in addition to preventing gut issues.

24. Pickles

24. Pickles
Image: Shutterstock

Fermented pickles are rich in probiotics, and these can boost gut health. And not just that – some studies show that healthy gut microflora can even cut the risk of colorectal cancer (16).

Well, these are the foods that you can regularly take to ensure your gut is functioning at its absolute best. But there is something else you need to know – and that is the list of foods that can harm your gut.

What To Avoid For A Healthy Gut

1. Gluten

The wheat that we consume today is not the same as what our parents had. Today’s wheat is hybridized – it contains specific artificial proteins that cause inflammatory responses and often leads to gluten intolerance. This is why you need to avoid gluten to protect your gut, especially if you are intolerant to it.

2. Sugars

This includes white and brown sugars, high fructose corn syrup, artificial sweeteners, and processed foods(like fried foods) as they contain trans fats that can change the functioning of gut bacteria. All of these disrupt the microbial balance inside your gut. Sugar also feeds fungus like Candida albicans, which perforates the gut and attacks the intestinal walls.

3. Antibiotics

Regular antibiotic use kills the gut bacterial microbiota. This is because most antibiotics can’t differentiate between healthy and unhealthy bacteria, but the drugs leave Candida albicans intact. They attack all the bacteria that come in in their line of sight, and some of the collateral damage happens to the strains of the beneficial gut bacteria.

4. Red Meat

Red meat is derived from animals in factory farms that are treated with antibiotics, hormones, and a poor diet. It also activates inflammatory metabolic pathways in the body. Consuming red meat is associated with an increased risk for inflammatory bowel conditions, including diverticulitis.

5. Soda

Soda is a big no. Soda, especially the one that is sweetened with sugar, contains loads of simple carbohydrates that reduce the diversity of gut bacteria and encourage yeast overgrowth.  This can create problems in the long run.


Taking care of your gut can be simple with a few changes in your diet. If your gut is functioning well, it simply means your entire system is functioning well.

Tell us how this post has helped you. Just leave a comment in the box below.


  1. Vinegar: Medicinal uses and...”. US National Library of Medicine.
  2. Gelatin tannate reduces the proinflammatory...”. US National Library of Medicine.
  3. Sequence-based analysis of the…”. US National Library of Medicine.
  4. Comparative healing property of…”. US National Library of Medicine.
  5. The benefits of yogurt”. WebMD.
  6. New report will reveal…”. Dr. Mercola.
  7. Use of probiotics in…”. US National Library of Medicine.
  8. Measurement of resistant starch in...”. US National Library of Medicine.
  9. Effect of dietary honey on intestinal…”. US National Library of Medicine.
  10. Drinking red wine is good for…”. WebMD.
  11. Navy and black bean supplementation...”. US National Library of Medicine.
  12. Why is kefir good for me?” WebMD.
  13. How gut health impacts body weight...”. Fox News.
  14. Surprising finding: gut microbes…”. Dr. Mercola.
  15. A gut feeling about coffee”. ScienceNews.
  16. Potential of probiotics...”. US National Library of Medicine.
Was this article helpful?
Sarah Spann

Sarah SpannAdv Dip (Nut Med), mATMS

Sarah Spann has 4 years of experience as a clinical nutritionist. She specializes in gut health and is based in Brisbane, Australia. She is dedicated to changing the paradigm of gut health and works with clients all over the world to help them get back the freedom, energy and confidence that their gut issues have taken away. Sarah is passionate...read full bio