16 Superfoods for a Healthy Gut: How do foods help in making the gut healthy

gut health

Did you know gut health is very important for a healthy body? A lot of people usually wonder why it’s important to look after their gut health. Well, here are facts you never knew. The gut is controlled by a whole host of microbes that affect not only your physiology but also keep your body & brain functioning as they should be. These gut microbes affect the way you store fat in your body, how you balance the levels of glucose in your blood, and how you respond to hormones that make you feel hungry or satiated. Now, you’re probably interested in knowing more. Aren’t you?gut health

A diet for a healthy gut – 16 superfoods for gut health

Gut bacteria produce neurotransmitters that regulate your mood including serotonin, dopamine, and GABA. A nervous system in your gut (also recognized as the “second brain”) also communicates with the brain in your head. This is how gut bacteria play a role in controlling or a lack of it causes certain diseases and affects mental health. In short, gut health affects both the body and the brain which is why you need to take good care of it. You know there’s only one way you can do that… Eat gut health diet foods.

Must Read: The impotance of mental health and fitness

16 superfoods for gut health – The perfect diet for a healthy gut

Take a look at the top 16 gut health diet foods to improve your gut health and keep your body and mind in good shape:


Research for Broccoli’s health benefits for a leaky gut found that broccoli can positively influence the gut health. A leaky gut occurs if the intestinal barrier is compromised, leaving an opening to the gut to be attacked by toxins and microorganisms. This makes it less able to absorb nutrients and causes inflammation, leading to other conditions, like arthritis and heart disease.

This is where eating broccoli can really help in improving gut health. Several pieces of research concluded that cruciferous vegetables, which include broccoli, cabbage, and brussels sprouts, among others contain indole glucosinolates which break down into indolocarbazole compounds which activates AHR. This helps in bolstering the immune system and maintaining a balance in the gut flora.


Asparagus contains prebiotic fiber which is better known as the food source for healthy gut bacteria. This gut-friendly superfood also supports the well-functioning of the digestive system, causing your bloating to reduce.


With a high in fiber content, flaxseeds are often prebiotics. This means that it is healthy for gut health because prebiotic foods get broken down in the gut and end up providing good bacteria to the gut’s microbiome. This links to digestion, immunity, mood, and weight loss.


The trick for getting superlative benefits out of your prebiotics is to eat a banana when the peel is still green. Yes, it sounds firm, not that sweet, and tastes weird but that’s what you’ve got to move on from.

Eating an unripe banana is ideal for creating good gut bacteria for weight loss. That’s because banana is low in sugar. So, the carbs from the unripe banana won’t add to adipose (fat) tissue buildup. They’ll just provide fuel for your probiotics.

Also Read: Health Benefits of Banana

The ‘It’ diet for a healthy gut – Healthy gut diet plan


You heard it right. ‘An apple a day keeps the doctor away.’ Eating apples is good for gut health as it contains 100 million bacteria. These bacteria play a significant role in vastly improving your gut health. Try eating an apple with its peel.


Well, Garlic is naturally high in insulin. Insulin is a type of non-digestible carbohydrate, also known as ‘functional fiber’. It’s good because it feeds the good bacteria in your digestive system, thus fueling the good bacteria to do their job better.


Onions are good for gut health because a plant-based diet that is rich in fiber and some fermented foods helps in nourishing beneficial bacteria and rebalances our microbiome.


Miso, just like any other food for gut health, is rich in prebiotics. It is a fermented food. This makes it healthy for reduced inflammation, improved digestion, and improved immune system functioning. Miso is truly a superfood, not only for good gut health but for your overall health.

Do Read: Healthy Indian Salad Recipes

Superfoods for the healthiest gut – A diet for a healthy gut


The probiotic-rich food, Kimchi not only helps in improving gut health but also aids weight loss, prevents yeast infections support a healthy heart, slows aging, reduces inflammation, strengthens the immune system and most importantly contains probiotics.


Yogurt is an excellent source of friendly bacteria, called probiotics. You must choose a sugar-free, full-fat version of yogurt. To make it more interesting, you can add your own fruit for the taste. Yogurt drinks also contain high numbers of bacteria that are good for the gut. All you need to avoid is a high sugar content yogurt.


The fact is that water is crucial for gut health, but what else can you drink to promote a healthy gut? Kombucha is a fermented tea drink full of probiotic good bacteria. It has a sharp and vinegary taste, so you can use it as a refreshing drink, mixed with fruit and spices. It also makes the base for great cocktails.


Almonds have good probiotic properties. This means they are a treat for your gut bacteria. High in fiber, and full of fatty acids and polyphenols, a handful of almonds can make an excellent snack when you’re feeling hungry during the day.

Must Read: Why add dry fruits to your diet?

Some gut health diet foods – The best diet for a healthy gut


Gut bacteria need fiber to flourish, so the more fruit and vegetables you consume, the better. Peas are full of both soluble and insoluble fiber which helps in keeping your system in balance.

Brussels sproutsbrussels sprouts

Brussels sprouts contain different kinds of fiber that good bacteria like. It also produces sulphur compounds which help in combating unhealthy bacteria such as H pylori. 

Garlicgarlic photo

Garlic, with the help of its antibacterial and antifungal properties, helps in keeping the “bad” gut bacteria under control. It also helps in balancing yeast in the gut.


Fresh ginger helps in the production of stomach acid. This stimulates the digestive system to keep food moving through the gut, keeping the gut healthy.

Recommended Reading: How to boost immunity with the help of Ayurveda?

For more articles like, ‘diet for a healthy gut’, do follow us on FacebookTwitter, and Instagram.

Disclaimer: This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article.

Leave a Reply

Your email address will not be published.