These 10 Foods Are the Best for Your Gut (You Should Eat Them More Often)

A healthy diet plays a major role in gut health and overall well-being. While there’s no such thing as a miracle food, some foods contain powerful compounds that help protect the digestive tract and nourish the gut microbiome.

In her book Gut Health for Dummies, Kristina Campbell, a digestive health and nutrition specialist, highlights the 10 best foods for supporting your intestines. Their secret? They’re rich in prebiotics (which feed good gut bacteria) or probiotics (beneficial live microorganisms).

Why Gut Health Matters?

Your gut is home to trillions of bacteria and microorganisms that make up the intestinal microbiota. This ecosystem influences digestion, immunity, inflammation, metabolism, and even mental health.

A balanced and varied diet helps maintain microbial diversity and harmony. On the other hand, poor eating habits—such as diets high in sugar, unhealthy fats, salt, or lacking essential nutrients—can disrupt this fragile balance and harm intestinal health.

That’s why choosing the right foods matters. Alongside a healthy overall diet, regularly including certain gut-friendly foods can truly make a difference.

Eating One or Two of These Foods Daily Supports Your Gut

These foods aren’t meant to be eaten in excess, but in moderate amounts and on a regular basis.

If some of them are new to you, Kristina Campbell recommends introducing them gradually, starting with small portions to give your digestive system time to adapt. The goal is simple: eat at least one or two of these foods every day.

Let’s take a look at the 10 best foods for your gut health.

1. Onions

Simmered, stuffed, in soups, or sautéed in olive oil, onions are incredibly versatile. They’re rich in prebiotic fibers, especially fructo-oligosaccharides (FOS), which help nourish beneficial gut bacteria and support a healthy microbiome.

2. Garlic

Whether sliced, crushed, or chopped, garlic—white, pink, or purple—is another excellent source of prebiotics (FOS). It’s traditionally used to relieve digestive discomfort and has long been considered a natural remedy for intestinal parasites.
For maximum benefits, choose fresh whole garlic bulbs rather than pre-chopped versions.

3. Leeks

Delicious both raw and cooked, leeks belong to the same family as onions and garlic. They’re rich in fiber (about 2.3 g per 100 g) and contain abundant prebiotics. Leeks help improve digestion, support microbiome diversity, relieve constipation, and may even protect against colon cancer.

4. Jerusalem Artichokes

Available from October to February, this root vegetable is packed with inulin, a powerful prebiotic fiber that supports digestive health. Also known as sunchokes, Jerusalem artichokes can be eaten boiled, roasted, or raw.

👉 Tip: If you’re not used to them, start small. Eating too much too quickly can cause gas and bloating.

5. Dandelion Greens

Dandelion leaves, which taste similar to arugula, are another great source of inulin. They support digestion and intestinal transit. You can eat them raw or cooked, mixed with spinach or kale.
To reduce bitterness, blanch them in boiling water for 1–2 minutes before cooking.

6. Yogurt

Yogurt is one of the most accessible fermented foods. It’s made by fermenting milk with Streptococcus thermophilus and Lactobacillus bulgaricus.
Only certain yogurts contain added live probiotic strains—these are listed on the label. For daily consumption, choose plain, unsweetened yogurt to avoid blood sugar spikes.

7. Kefir

More liquid and tangy than yogurt, kefir has earned its reputation as a gut-friendly fermented food. It’s made by fermenting milk with kefir grains, which contain bacteria and yeast.
Studies show that regular kefir consumption helps improve gut microbiota diversity and balance.

8. Kimchi

This traditional Korean fermented cabbage dish dates back nearly 3,000 years. Kimchi is rich in natural probiotics that support immune function. Research (mainly animal studies) suggests it may also have anti-inflammatory and anti-obesity effects.

9. Sauerkraut

Raw sauerkraut is a well-known fermented food rich in probiotics. When cooked, it no longer contains live bacteria, but it still provides fiber and valuable nutrients such as vitamin C, iron, magnesium, and calcium.

10. Lacto-Fermented Pickles

These are very different from conventional store-bought pickles. Lacto-fermented pickles are made from cucumbers and salted brine. Because they contain more salt than sauerkraut, their microbial diversity is slightly lower—but they still contribute beneficial bacteria to the gut.

Conclusion 

Small Daily Choices, Big Gut Benefits

Supporting your gut doesn’t require extreme diets or expensive supplements. By eating a balanced diet and regularly including prebiotic- and probiotic-rich foods, you can naturally improve digestion, strengthen your immune system, and support long-term health.

The key is consistency. Even one or two of these foods per day, introduced gradually and eaten mindfully, can help your gut microbiome thrive—one bite at a time.

📚 Medical & Scientific References

• World Health Organization (WHO) – Healthy diet and gut health guidelines

• National Institutes of Health (NIH) – Digestive health, probiotics, and microbiome research

• National Library of Medicine (PubMed) – Peer-reviewed studies on prebiotics, probiotics, and gut microbiota

• Harvard T.H. Chan School of Public Health – Gut microbiome, fiber, fermented foods, and digestive health

• INSERM (French National Institute of Health and Medical Research) – Nutrition, gut microbiota, and chronic disease prevention

• FAO / WHO Joint Reports – Role of diet and fermented foods in digestive health

⚠️ Medical Disclaimer:
This article is for informational purposes only and does not replace professional medical advice. Consult a healthcare provider before making significant dietary changes, especially if you have digestive disorders or chronic conditions.