10 Foods That Help Boost Your Gut Health

Around 100 trillion bacteria, both good and bad, live in your gut. These bacteria can affect your health in a number of different ways. The good bacteria in your gut keeps you healthy by producing vitamins and boosting your immune system. On the other hand, the harmful bacteria in your digestive tract puts you at risk of a disease.

Several factors, such as antibiotic use, exercise, and food choices, can affect the type of bacteria in your gut. A 2019 study found that your diet is crucial for gut health as it influences the bacterial makeup in your intestine. The article discusses 10 superfoods that can improve your gut health.


Eating bananas is a budget-friendly way to improve your gut health. Bananas contain inulin, a type of soluble fiber that serves as a prebiotic. Prebiotics are a source of food for your gut's healthy bacteria.

Bananas are great for digestion. They can help relieve uncomfortable gastrointestinal symptoms like diarrhea and constipation. Studies have also found that adding more bananas to your diet improves stool consistency and overall bowel function.

Swiss Chard

Greens have various health benefits, and they can all improve your gut health. Vegetables like swiss chard are simple to prepare and high in nutrients such as vitamins A, K, and magnesium.

Swiss chard contains fiber, which feeds the beneficial bacteria in your digestive tract. Chard, like other leafy greens, is high in antioxidants, which help to fight inflammation and disease. Incorporate chard into your diet by adding it to salads, soups, and stews.


Various publications have talked about the numerous health benefits of ginger. However, not a lot of people know that this root is also beneficial for your gut. Ginger contains gingerol, a natural substance that stimulates the digestive tract thanks to its anti-inflammatory and antioxidant properties. 

There are numerous ways to consume ginger, but one of the most common is to make ginger tea by boiling the root. You can also use ginger as a spice by slicing it and adding it to various dishes.

Black Beans

Beans are one of the best gut foods due to their high protein and fiber content. One cup of cooked black beans contains about 15 grams of fiber. Black beans are high in resistant starch, which acts as a prebiotic, feeding good bacteria during digestion.

Not everyone is capable of digesting beans easily. If your body can’t tolerate them, try soaking the beans overnight to get rid of their complex sugar to make digestion easier.


Berries are among the healthiest fruits due to their high antioxidant content. Another thing they have in common is their beneficial effect on the gut. The antioxidants in berries reduce inflammation in the gut, according to a 2020 review.

Berries are also packed with prebiotics and vitamin C, which improve the gut barrier. This improves nutrient absorption and protects you from certain toxins.


Pear is another nutrient-dense fruit that can support your gut health. It is rich in vitamin C and K, which increase immunity and aid digestion. Pears are high in both soluble and insoluble fiber, both of which are essential for digestion.

The fiber in pears also adds bulk to your stool and makes bowel movements much easier. Add them to your diet by eating them between meals.


Lentils are versatile legumes that are high in nutrients like folate, iron, and B vitamins. They also contain gut-boosting resistant starches, which ferment in the large intestine and act as a prebiotic to feed the beneficial gut bacteria.

Lentils also keep you full for a long time and improve bowel regularity while supporting heart health. Try making lentil soup or enjoy the legume with rice.


Yogurt is one of the best foods for gut health due to its high probiotic content. Probiotics are live microorganisms that prevent the bacteria in your gut from getting out of control. They also provide relief from symptoms like bloating and diarrhea.

Because not all yogurts contain live probiotics, make sure to read the labels and choose one with active probiotics to reap the full benefits. 


Garlic is another plant with beneficial properties for your gut. It has antibacterial and antifungal properties that can keep bad gut bacteria at bay. 

Studies have shown that allicin in garlic can prevent the growth of Candida albicans, a fungus that causes a yeast infection in the gut. Use garlic as a flavoring for savory dishes or eat it raw.

Olive Oil

Good gut bacteria and microbes benefit from the introduction of fatty acids and polyphenols, both of which you can get from olive oil. Studies have shown that adding olive oil to your diet can help reduce gut inflammation.

Olive oil can also help ease indigestion problems and benefit your pancreas. Use it as a dressing for salads or drizzle some on your cooked vegetables

Bottom Line

Filling your diet with a range of healthy foods, such as the ones listed here, is key to great gut health. Also, don’t forget to drink plenty of water and exercise regularly.