Best foods for gut health
Here we explore the best foods to eat for gut health.
Creating a healthy gut microbiome is a long journey of consistently eating the right foods and minimising your intake of foods which are bad for the gut.
Eating good foods for your gut is the number thing you can do to develop a healthy gut. It’s more important than taking probiotics, drinking kombucha, having tests or doing anything else!
The importance of fibre
Most of the foods below make this list because they contain fibre or digestion-resistant starch. This means that the fibre or starch makes it undigested to our large intestine or colon where most of our gut microbiome resides.
These fibres and starches help us in a number of ways. They:
promote the growth of good gut bacteria
provide food which our bacteria eat and then release healthy postbiotics such as short chain fatty acids like acetate, propionate and butyrate
provide roughage to help our stool move through our guts at a healthy pace
slow the absorption of sugars in the small intestine
All fibres aren’t equal though, and some will excel at some of the points above while other fibres will be better at others. So don’t stick to only one type of fibre source, but eat various types of fibre.
Soluble vs insoluble fibre
Soluble fibre
Soluble fibre dissolves in water and is found in foods such as oats, beans, lentils, apples, citrus fruits, carrots, barley and psyllium.
Soluble fibre is beneficial for the following reasons:
Digestive health: Helps to slow down digestion and can aid in regulating blood sugar levels
Heart health: Can help lower cholesterol levels by binding to bile acids in the intestine and removing them from the body
Gut health: Acts as a prebiotic which feeds the beneficial bacteria in the gut
Satiety: Helps you feel full longer which can help in weight management
Insoluble fibre
Insoluble fibre does not dissolve in water and remains largely intact as it moves through the digestive system. It is found in found in foods such as whole grains, nuts, seeds, green beans, cauliflower, potatoes, and the skins of some fruits and vegetables.
Insoluble fibre is beneficial for the following reason:
Digestive health: Adds bulk to the stool which helps maintain regular bowel movements and prevent constipation
Gut health: Promotes a healthy digestive system by ensuring waste moves through the colon efficiently
Satiety: Adds bulk to your diet which helps you feel full and satisfied
So now that we know how important fibre is, let’s look at the best foods for your gut!
Prebiotic vegetables
These are the vegetables you want to focus on!
These vegetables contain prebiotic fibre, a soluble fibre, which promotes the growth of beneficial bacteria in our gut. Basically they are food for the good bacteria in our guts which helps them multiply and create a healthy microbiome in our guts.
Vegetables high in prebiotic fibres include:
Chicory root: Contains inulin
Jerusalem artichoke: Inulin
Garlic: Inulin, fructooligosaccharides (FOS)
Onions: Inulin, fructooligosaccharides
Leeks: Inulin, fructooligosaccharides
Asparagus: Inulin, fructooligosaccharides
Beetroot: Fructans, pectin
Fennel bulb: Inulin
Green peas: Galactooligosaccharides (GOS)
Snow peas: Galactooligosaccharides
Savoy cabbage: Fructans
Shallots: Inulin, fructooligosaccharides
Spring onions (scallions): Inulin, fructooligosaccharides
Artichokes: Inulin
Radicchio: Inulin
If you do one thing to help your gut, eat more of these vegetables a few times per week.
Personally, I steam asparagus in the microwave (along with kale and broccoli which also have a good amount of fibre), then toss with olive oil, salt and pepper for super quick and easy way to get some prebiotic vegetable intake.
Also, adding artichoke hearts and beetroot to salad is another easy way to get more fibre in your diet without drastic changes.
Unripe bananas
Slightly unripe bananas are excellent for gut health because they're rich in digestion-resistant starch. This starch reaches the colon undigested and serves as prebiotic food for good bacteria. They also have less sugar than fully ripe bananas.
You want to look for bananas which are still a bit green. But don’t go for bananas which are still fully green and seriously unripe as they will be unpleasant to eat and likely give you a stomach ache!
I recommend slicing up half a slightly unripe banana and putting it in a smoothie or on cereal, yoghurt or toast in the morning as a way of consistently getting a dose of these healthy starches.
Whole grains
Whole grains are a great source of both soluble and insoluble fibre. Try to eat variety of the grains below.
Brown rice
Oats
Quinoa
Barley
Whole wheat
Millet
Sorghum
Rye
Bulgur
Spelt
You could try to make a granola which includes a few of the grains above as a simple way to increase your fibre intake. You could then have this granola on yoghurt with mixed berries for a super gut healthy breakfast!
Nuts
Nuts (and, yes, some of the below are technically legumes!) are great for us in a number of ways.
Nuts and fibre
Nuts are rich in insoluble fibre (and may also contain some soluble fibre) and those below provide the greatest amount of it, particularly the first two.
Almonds
Pistachios
Hazelnuts
Pecans
Walnuts
Peanuts
Brazil nuts
Macadamia nuts
Cashews
Pine nuts
Nuts and healthy fats
Nuts are also high in healthy fats such as omega-3 fatty acids. As well as being great for your heart, these healthy fats are also very good for your gut in the following ways:
Anti-inflammatory properties: Nuts are rich in unsaturated fats, particularly omega-3 fatty acids, which have anti-inflammatory properties
Beneficial for gut microbiota: The healthy fats in nuts can promote the growth of beneficial bacteria
Nutrient absorption: Healthy fats help the body absorb fat-soluble vitamins (A, D, E, and K) and other nutrients
Energy and satiety: Healthy fats provide a concentrated source of energy and help you feel full, which can regulate food intake and promote a healthy weight
Nuts which are high in healthy fats include:
Walnuts: Rich in omega-3 fatty acids
Almonds: High in monounsaturated fats, specifically oleic acid
Pecans: High in monounsaturated fats
Macadamia nuts: Very high in monounsaturated fats
Pistachios: Contain a good amount of monounsaturated and polyunsaturated fats
Brazil nuts: High in monounsaturated fats
Hazelnuts: Rich in monounsaturated fats
Cashews: Contain a good amount of monounsaturated fats
Pine nuts: High in monounsaturated fats
Peanuts: High in monounsaturated fats
Try adding nuts to yoghurt, blending in smoothies or gobbling a handful each day at a particular time to increase your intake. Personally, I love them as an afternoon snack as they keep me full until dinner.
Seeds
Like nuts, seeds are a good source of fibre and healthy fats. The often contain a mix of soluble and insoluble fibre, but are generally higher in insoluble fibre.
Chia seeds
Fibre: High in both soluble and insoluble fibre
Healthy fats: Rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA)
Flaxseeds
Fibre: High in both soluble and insoluble fibre
Healthy fats: Rich in omega-3 fatty acids (ALA)
Pumpkin seeds
Fibre: Contains both soluble and insoluble fibre
Healthy fats: Contains omega-6 fatty acids and monounsaturated fats
Sunflower seeds
Fibre: Contains both soluble and insoluble fibre
Healthy fats: Rich in polyunsaturated fats, including omega-6 fatty acids, and monounsaturated fats
Hemp seeds
Fibre: Contains both soluble and insoluble fibre
Healthy fats: Rich in omega-3 and omega-6 fatty acids
Sesame seeds
Fibre: Contains both soluble and insoluble fibre
Healthy fats: High in monounsaturated and polyunsaturated fats
Poppy seeds
Fibre: Contains both soluble and insoluble fibre
Healthy fats: Contains omega-6 fatty acids and monounsaturated fats
Psyllium seeds
Fibre: Extremely high in soluble fibre
Healthy fats: Lower in fats compared to other seeds
Try adding seeds to yoghurt, cereal or smoothies to easily increase your intake. Or you can also buy bread which already contains seeds.
Avocado
Avocados are special in that they contain both soluble and insoluble fibre in a relatively balanced proportion. This means they are a great choice for all-round gut health.
Try adding them to salads and smoothies, or having them on wholegrain toast.
Lentils
Lentils are a great source of prebiotic fibre which fuels the growth of healthy bacteria. Like avocados, they contain a good amount of both soluble and insoluble fibre.
They also provide a great plant-based way of increasing your protein intake.
Many supermarkets sell quick microwavable packets of lentils or tins of lentils which help make them far simpler to prepare than soaking them yourself beforehand.
Beans
Beans are another fantastic source of fibre and protein. They generally have a mix of both soluble and insoluble fibre.
Here are some common types of beans and their fibre content:
Black beans: High in both soluble and insoluble fibre.
Kidney beans: High in both soluble and insoluble fibre.
Pinto beans: High in both soluble and insoluble fibre.
Navy beans: High in both soluble and insoluble fibre.
Adzuki beans: High in both soluble and insoluble fibre.
Mung beans: High in both soluble and insoluble fibre.
Soybeans: Moderate in soluble fibre, high in insoluble fibre.
Try adding beans to spaghetti, soups and salads to increase your intake.
Chickpeas
Chickpeas are another great source of soluble and insoluble fibre.
Try using houmous and carrot sticks as a snack in the afternoons.
Cooked and cooled potatoes
The process of cooking and cooling potatoes alters their starch composition and creates a lot of prebiotic digestion-resistant starch. This starch is not digested in the small intestine and instead serves as a nutrient source for the beneficial bacteria in the large intestine.
This is a great trick for turning an averagely healthy vegetable into a great one!
Try making a potato salad to unlock the potential of potatoes.
Cooked and cooled pasta
Much like potatoes, pasta that has been cooked and then cooled provides a source of prebiotic starch.
Pasta salads are a great way to consume pasta in this way, or just eat a lazy leftover pasta from the night before ¯\_(ツ)_/¯
Fermented foods
Fermented foods are great for gut health as they introduce beneficial bacteria, known as probiotics, into our guts. These foods undergo a process of fermentation where bacteria feed on the sugar and starch in the food, multiply and create lactic acid. This process not only preserves the foods but also creates beneficial postbiotics, enzymes, b-vitamins and omega-3 fatty acids. So when we eat fermented foods we not only get the good bacteria, but also their beneficial by-products.
Here are some common fermented foods which are great for gut health:
Kimchi: a great source of fibre as well as probiotics
Sauerkraut: a great source of fibre as well as probiotics
Kombucha (and other fermented drinks like tepache, homemade ginger beer and kvass)
Yoghurt: Unsweetened is best
Kefir: A fermented dairy product similar to yoghurt (but better for gut health!)
Miso: A traditional Japanese seasoning produced by fermenting soybeans with salt and the fungus Aspergillus oryzae
Tempeh: A traditional Indonesian product made from fermented soybeans
Natto: A curious and sticky Japanese side dish made from fermented soybeans
Certain cheeses (like provolone, Gouda, cheddar, Edam, Gruyère, Emmental, feta, parmesan and cottage cheese)
Olives which are naturally fermented and unpasteurised. Unfortunately many commercial olives not probiotic
A final thought: Eat the rainbow!
‘Eat the rainbow’ is a great principle to follow each day for gut health - and also to keep in mind when you are food shopping!
It means you should try to eat many types of natural, whole foods (such as vegetables, fruits, grains, nuts, seeds, legumes etc) of many different colours. This will help you get a wide range of healthy food, vitamins, minerals and fibres in your gut to support a thriving and diverse microbiome.
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