Gut health is crucial for overall well-being as it plays a vital role in digestion, nutrient absorption and immune function.

The word gut refers to your entire gastrointestinal system and includes your stomach, intestines and colon. And the term gut microbiome refers to the ecosystem, such as microbes and bacteria, that lives in your intestines.

A balanced gut microbiome helps prevent chronic conditions and diseases, like inflammatory bowel disease, obesity and colon cancer. Maintaining a healthy gut with a balanced diet and lifestyle choices can help ensure better digestion and an effective immune system, as well as avoid gut illnesses.

To foster a healthy gut microbiome, it’s essential to incorporate foods rich in prebiotics (fiber) and probiotics (fermented foods). A meal plan high in fiber and prebiotics supports the growth of beneficial gut bacteria, while probiotic-rich foods help maintain a balanced microbiome. Conversely, fast food, sugar, processed foods and excessive alcohol can harm gut health and disrupt this delicate balance. When you prioritize nutrient-dense, whole foods, you can significantly enhance your gut wellness. 

Prebiotics and Probiotics

For good gut health, it’s important to eat a high-fiber diet rich in prebiotics. Low-fiber diets can diminish beneficial microbiota, promote the growth of harmful bacteria that thrive in less acidic environments and negatively impact your overall health. To incorporate more fiber into your eating plan, be sure to gradually increase fiber to help your digestive system adapt and support a thriving, more diverse microbiome. To increase probiotics, look to the many fermented foods available in your grocery store or from local markets and producers.

Best Prebiotic/Fiber Foods

Prebiotics are naturally present in many plant-based foods and help to feed healthy gut bacteria. 

Vegetables: artichokes, asparagus, broccoli, garlic, leafy greens and onions

Fruits: apples, bananas and berries

Legumes: beans

Grains: barley, flax, oatmeal, rye, wheat 

Best Probiotics/Fermented Foods

Probiotics are bacteria that aid digestion and improve nutrient absorption.

Buttermilk

Fermented vegetables, such as kimchi and sauerkraut

Kefir

Kombucha

Miso

Sourdough

Tempeh

Yogurt with live cultures