Why Gut Health Matters More Than You Think
Depending who you talk to, the gut can be named the ‘second brain’, the home to our immune system, the root cause of many ailments, or the place to focus to reduce inflammation and optimize metabolism. All of these claims do have evidence to support them, showing just how important and versatile the gut really is. There are so many options on the market claiming to be “healthy foods for gut health”, from probiotic supplements, to fiber added into drinks and bars. There’s also so much information on optimizing gut health, it’s hard to know how much fiber a person actually needs, if they should prioritize protein or fiber, or which foods for gut health will actually make a difference.
Why Food Is the Foundation of a Healthy Gut
As a Registered Dietitian at Synergy Integrative Health and Wellness in Oak Park that specializes in both metabolic health and gastrointestinal health, I see this play out on a weekly basis. Patients try to be informed and take action to include foods for gut health, and they’re left confused at best, or painfully bloated at worst.
This is why I put together a list of the Top 10 Dietitian-Approved Foods For Gut Health. These foods are in no particular order, and as I created the list, I kept wanting to increase the number, because there are many other foods that could have made the list, as well. That’s because the best diet for gut health is one that is diverse, not a set 10 foods.
With that said, if you begin to incorporate the foods for gut health on this list into your diet on a consistent basis, I am confident you will notice a difference in your digestion, your cravings, your energy, your skin, your mood, and even your weight. Let’s dive in:
Top 10 Dietitian-Approved Foods for Gut Health
High-Fiber Foods that Support Gut Health
1. Raspberries
We’ve all heard that fiber is important, and raspberries top the list of high fiber foods for gut health. Just 1 cup of this berry will give you 8 grams of fiber, almost ⅓ of some people’s daily needs (I recommend 25-35 g of fiber per day).
Fiber is not digested by humans, it’s digested by the probiotic (or good bugs) in your colon. These bacteria consume fiber and create short-chain fatty acids which go back into the rest of your body to do all of those beneficial tasks discussed earlier, such as signal fullness, reduce inflammation, and improve immunity.
A big question I get often is “how can I reach those fiber goals without overeating on calories?” and raspberries are one way to do just that.
2. Lentils
Legumes (beans, peas, and lentils) are another on the list of high fiber foods for gut health, this one particularly important for two reasons. One, it always gets forgotten, and two, it can be mixed into ground meat almost without noticing. This can reduce your red meat intake (and grocery budget) and increase your legume intake in a simple and delicious way.
Legumes carry both protein and fiber, making them a nutrient powerhouse. They also contain beta glucans, a specific type of soluble fiber that has been shown to reduce cholesterol. Win-win-win!
3. Chickpeas
Chickpeas are also in the legume family, giving them all of the same benefits as lentils above. While chickpeas can’t hide within ground meat as easily, it is often enjoyed in salads (soft or crunchy, as in roasted chickpeas), or blended (as in hummus).
When people tell me they dislike beans, I can usually find a way for them to enjoy chickpeas in their diet. One cup of chickpeas also boasts about 20% of your daily needs for magnesium, supporting digestion by stimulating motility and calming the nervous system.
4. Kiwis
Kiwis are another plant food that are wonderful for gut health, and I often recommend them as one of the high fiber foods for gut health for my patients that struggle with constipation. One serving of kiwis (2 fruits) has 5 grams of fiber and has a unique natural digestive enzyme called actinidin, which breaks down dietary protein and helps empty the stomach faster. Digestive enzymes help support digestion, which includes eliminating waste and also absorbing nutrients, making them an optimal choice for overall nutrition.
5. Cooked greens
Patients are usually disappointed when I tell them that greens are not that high in fiber. One cup of raw greens (spinach, kale, lettuce, etc) can range from 0.2 grams – 2.6 grams fiber… the same amount you can get in ONE spoonful of legumes. All that roughage can also make digestive symptoms such as diarrhea and constipation worse, as well, if that’s something you tend to struggle with.
So how can we get all those micronutrients and polyphenols (another group of the amazing foods for gut health!) in greens without upsetting our stomach and optimizing fiber intake? Cook them! Cooked greens not only allow you to eat more at once (1 cup of cooked greens ranges from 3-6 grams), but they’re also partially broken down, making for easier digestion as it moves through.
6. Cooked & cooled potatoes
So far, we’ve learned that when it comes to foods for gut health, an important goal is to feed our good bacteria in the colon. Their favorite foods are fiber and polyphenols, and a specific fiber they LOVE is called resistant starch. When starches are cooked and then allowed to cool, resistant starches are formed.
Instead of being digested in the small intestine like other carbohydrates, resistant starch travels intact to the colon to feed the gut bacteria, leading to better control of blood sugar. This optimizes metabolism and enhances satiety, all without giving up carbs!
7. Oats
Along with legumes, oats have soluble fiber and beta glucans. They support constipation, lower cholesterol, feed the gut microbiome, and so much more… and they are very well tolerated, which makes them many of my patients’ favorite foods for gut health. Certain fibers (such as legumes and alliums, as below), are what is called ‘fermentable.”
That means once they get into the colon, they ferment and create gas. This process is healthy and natural, but it can create a lot of gas and bloating for the human trying to eat healthier. Oats, however, are NON-fermentable, meaning they are much less likely to create this side effect and a great option for those who are just getting started with incorporating high fiber foods for gut health, until your body gets used to the process.
8. Alliums
Alliums are those delicious plants used in cooking such as garlic, onions, chives, leeks, and shallots. They are another favorite food of your gut bacteria, called prebiotics. Prebiotics are in the category of foods for gut health because they help your gut microbiome grow, thrive, and stay healthy over time.
I also love encouraging patients to incorporate these more often, since they make healthy food taste even better! Keep in mind, though, that these are also fermentable fibers. If you notice gas or bloating with these, try using only the green parts (think chives or the green part of leeks), or sauteeing them in olive oil and removing the actual plant before consuming.
Fermented Foods that Nourish Your Gut Microbiome
Fiber feeds your existing gut bacteria, but fermented foods help introduce beneficial microbes to your digestive system.
9. Kefir
Now that we’ve made sure you have plenty of options to feed your beautiful microbiome, we need to add more actual bacteria to the mix! While you do already have bacteria in your gut, many things in our lifestyles deplete it, such as antibiotics, alcohol, chronic stress, lack of sleep, and oversanitizing.
That’s where including fermented foods for gut health comes in… and kefir tops the list! Kefir is fermented dairy, and it contains a rich mix of microbes, compared to other fermented foods with just a few strains or not as many live organisms. It can be added to smoothies, oatmeal, or sipped on as a beverage.
I typically recommend it daily, but it can also be used when you know your body is particularly stressed out such as during sickness or a course of antibiotics.
10. Tempeh
Another one of the fermented foods for gut health that tops the list is tempeh, which is the best of both worlds. Tempeh is fermented soy and it has both live microbes AND a healthy dose of fiber. Three ounces of tempeh contains about 7 grams of fiber (and 17 grams of protein, too!). Tempeh crumbles nicely, making it a great option for tacos, stuffed peppers, or ‘bolognese’ sauce.
Why Variety Matters for a Healthy Gut
That completes my Top 10 Dietitian-Approved Foods for Gut Health. As mentioned above, this list could go on. When it comes to a diverse microbiome and all the benefits that it can produce, variety is key.
Fill your diet with both high fiber foods for gut health and fermented foods for gut health to get the most benefits. I recommend aiming for 30 different plants weekly based on the American Gut Project findings that “Participants who ate 30 or more different plants per week were more likely to have certain “good” gut bugs than those who ate just 10.” Incorporating all of these options will have you well on your way to that goal!
About the Author
Amy Carson (she/her) is a Registered Dietitian Nutritionist and an Integrative and Functional Nutrition Certified Practitioner with nearly a decade of experience counseling clients on their health and nutrition.
She specializes in gastrointestinal health, metabolic health, insulin resistance, and sustainable nutrition strategies for men and women looking to improve their health through evidence-based nutrition.
She believes strongly that living a healthy lifestyle should expand your life, not constrict it, and that food can be the most powerful medicine there is.
Ready to Improve Your Gut Health?
Gut health is highly individualized. While these foods are an excellent place to start, digestive symptoms, food sensitivities, and nutritional needs vary from person to person. Working with a Registered Dietitian can help you identify the foods and habits that best support your digestion, metabolism, energy, and long-term health.
At Synergy Integrative Health & Wellness in Oak Park, our Registered Dietitian provides personalized nutrition counseling to help you reduce bloating, improve digestion, balance blood sugar, support a healthy gut microbiome, and build sustainable eating habits. We proudly serve patients throughout Oak Park, River Forest, Forest Park, Elmwood Park, Berwyn, and the greater Chicago area through both in-person and virtual appointments.
Coming this October: We’re excited to launch our Gut Reset Challenge—the perfect opportunity to reset your digestion and establish healthy habits before the busy holiday season. Throughout this guided challenge, you’ll learn practical strategies to nourish your gut, incorporate more gut-friendly foods, reduce common digestive symptoms, and feel your best heading into the holidays. Whether you’re struggling with bloating, constipation, low energy, or simply want to improve your overall health, this challenge is designed to help you build a stronger foundation for lasting wellness.
Keep an eye on our Events Calendar and follow us on social media for registration details, dates, and more information coming soon.
Ready to get started now? Schedule a nutrition consultation with our Registered Dietitian and begin creating a personalized plan to support your gut health and overall well-being.