Have you got a happy gut? If the answer is no, perhaps you should change your diet. Digestive health is one of the top 2021 trends highlighted from Forbes Food Trends Forecast 2021: Being Healthy In A Post Covid-19 World report. This aspect of your lifestyle can affect everything from how you feel physically to your mental wellness and mood.
So, where should you start your journey? From fermented foods to those rich in dietary fibre, there’s a wealth of ingredients from which to choose. With that in mind, let’s take a look at 50 foods you should include as part of your healthily balanced diet.
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Olive oil
Looking for some gut-friendly food to add to your current diet? Drizzling a little olive oil on some bruschetta or a salad might not be such a bad idea. Research published in the Nutrients journal suggests that including this ingredient in your daily recipes could help the ‘intestinal immune function,’ i.e. how well your gut works.
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Chili peppers
Believe it or not, spicing up your meals could be a smart way to take care of your overall wellness. Chili peppers are a gut-friendly food that you can easily add to your diet. One report from the University of California suggests that capsaicin, which is found in chilies, could lower a person’s risk of getting gut tumors.
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Blueberries
Whether you sprinkle them on your cereal or eat them straight from the pack, blueberries could be a great addition to your diet. Consuming blueberry supplements could alter gut microbiota and reduce inflammation, according to animal research from the University of Georgia. “When it comes to gut-friendly food, natural fruits are often rich in the nutrients we need the most,” says Bohan.
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Chicory root
Thanks to the prebiotic effects of chicory root, it could be one of the most gut-friendly food types. Animal-based research published in the U.S. National Library of Medicine suggests that this ingredient could help with gut hormone regulation. While you can eat the root raw, cooking it will allow you to get rid of the bitter flavour.
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Lentils
High in protein and versatile too, there’s so much to love about the humble lentil. Here’s another reason to add it to your diet. An animal-based study published in the U.S. National Library of Medicine suggests that this ingredient positively affects the gut microbiome as well as helping to tackle the onset of obesity.
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Almonds
Feeling peckish? When you’re in the mood for a snack, reaching for a bowl of almonds will satisfy your hunger pangs. Research from the U.S. Department of Agriculture and the University of Florida found that eating these nuts could modify gut microbiota composition in a positive way. Keep a few in your bag for extra energy.
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Pistachios
Fancy a different type of nut? The previously mentioned study from the U.S. Department of Agriculture and the University of Florida also found that pistachios have a similar effect on your gut microbiota. “Including nuts in your daily diet can boost your protein intake while also helping to improve your gut health and wellness,” says Bohan.
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Broccoli
It might be time to start eating your greens! Animal-based research from the Journal of Functional Foods suggests that consuming broccoli could reduce inflammation of the gastrointestinal tract. That means that people who eat this gut-friendly food could have fewer issues when it comes to their intestines.
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Tempeh
Tempeh is a fermented food, which you can use as a substitute for meat products. Regardless of whether you’re vegetarian or otherwise, you may want to give it a whirl. Research published in the Research Journal of Microbiology suggests that including tempeh in your diet could help change the composition of gut microbiota positively.
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Kale
Are you a kale-loving fiend? You should be. Walter and Eliza Hall Institute suggests that a sugar molecule found in leafy greens, such as kale, makes ideal food for the ‘good bacteria’ in your gut. The experts believe that in supporting healthy bacteria, this gut-friendly food could prevent negative bacteria from taking over.
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Spinach
Alternately, you could find that including spinach in your everyday meals helps to give your gut health that extra boost. This ingredient is another example of leafy green vegetables that boasts the all-important sugar molecule. Based on the results of the study from the Walter and Eliza Hall Institute, you may want to make like Popeye and eat more of it.
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Seaweed
Have you ever tried seaweed? Animal-based research from Stanford Medicine suggests that dietary seaweed could actually be an extremely gut-friendly food. The results of the study show that we are able to determine how much bacteria grows in the intestine by what we eat. Choosing to eat seaweed could help us have the right type of gut bacteria.
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Oats
Not only do they make a delicious breakfast treat, but oats could also support your health. Research published in the Nutrients journal suggests that prebiotics occur naturally in oats. Prebiotics are compounds that help the growth of beneficial micro-organisms in the gut. Starting the day with some warming oats—or overnight oats—is always a winner.
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Onions
This next gut-friendly food may make your eyes water. The previously mentioned study published in the Nutrients journal also suggests that onions are rich in prebiotics. That means that including them in your diet could help to keep your gut as healthy as possible. You can add white or red onions to a whole range of existing recipes for ideal results.
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Edamame beans
Edamame beans, or soybeans, can be enjoyed as a savoury snack or added to recipes. If you’re a fan of these small green beans, we have some great news for you. The study in the Nutrients journal also identified these beans as a source of prebiotics. Start experimenting with this exotic new ingredient and see what you can make.
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Garlic
Aside from warding off mythical vampires, garlic may have another interesting benefit. One report given at the annual Experimental Biology meeting found that consuming garlic can reverse age-related changes within a person’s gut bacteria. The experts believe that stopping the bacteria from being altered could have positive effects on your memory too.
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Fish liver oil
While the idea of taking fish liver oil may turn your stomach, it could actually be good for it. Research published in Frontiers in Physiology suggests that boosting your vitamin D intake could help restore good bacteria in the gut. Since research shows that fish liver is high in this vitamin, you might want to give the supplement a try.
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Eggs
How do you like your eggs in the morning? It really doesn’t matter so long as you’re eating them. Another gut-friendly ingredient that is high in vitamin D is egg yolks according to a study in the U.S. National Library of Medicine. Based on this study, that means that eating more of this stuff could support your gut health.
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Salmon
Did you know that salmon could support your gut? In fact, 100 grams of raw salmon contains around 563 IU of vitamin D, according to the USDA research. The fish is a rich source of the vitamin which has been associated with gut health. The next time you fancy a temptingly tasty filet of fish, why not pick this one?
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Canned tuna
If you’re not a huge fan of salmon, there’s another fish that you may want to include in your diet. Canned tuna also has a high level of vitamin D; 269 IU to 100 grams, according to the USDA. Since you need this vitamin in your diet to ensure good health, adding this particular gut-healthy food to the menu is the only way to go.
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Mushrooms
Love them or hate them, mushrooms are a seriously healthy food. One study published in the U.S. National Library of Medicine suggests that a variety of edible mushrooms promote beneficial activities for your gut microbiota. Put simply, that means that eating mushrooms could improve the quality of bacteria in your intestines.
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Chickpeas
Chickpeas are both cheap and nutritious, but their benefits don’t end there. Animal-based research published in the Journal of Functional Foods suggests that consuming chickpeas can help to strengthen the ‘gut barrier integrity.’ That prevents toxins from being able to leak through your intestine walls and into the body.
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Strawberries
When summer comes around, there’s nothing quite like tucking into a sweet pint of strawberries. Research presented at the 256th National Meeting and Exposition of the American Chemical Society (ACS) suggests that eating strawberries can decrease inflammation in the gut. That is great news for people who tend to suffer from Irritable Bowel Disease (IBD) and related digestive issues.
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Grapes
Whether you enjoy them as part of a cheese board or merely a fruity snack, grapes are an excellent food. One report published in the U.S. National Library of Medicine found that grapes could modulate gut microbiota and, therefore, support a healthy gut. “Improving your overall health could be as easy as adding more fruit to your diet,” says Gian Bohan.
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Red wine
Do you adore a rich, intense glass of red wine? If the thought whets your appetite, you’re sure to welcome this next piece of news. The previously mentioned report from the U.S. National Library of Medicine also found that red wine could help modulate gut bacteria. Of course, you should always make sure you drink alcohol in moderation.
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Sourdough bread
The rise of delectable artisan bread may be a positive thing for your health. Sourdough is a type of fermented food, which means that it contains living micro-organisms. Research from Current Opinion in Biotechnology suggests that this type of food can have a wide range of gut benefits. Treat yourself to a healthy loaf today.
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Yogurt
Fancy a fro-yo? The American Journal of Clinical Nutrition reports that yogurt may have a beneficial effect on your gastrointestinal health. However, the researchers note that more studies are needed to pinpoint what the exact advantages are. Regardless, adding some extra yogurt to your diet is a clever way to support your bodily functions.
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Kimchi
In case you haven’t heard, kimchi is the name given to Korean fermented vegetables. This popular side dish is also a highly gut-friendly food. Research published in the U.S. National Library of Medicine suggests that kimchi promotes colorectal health, i.e. it improves the health of your gut. If you’ve never tried it, it could be worth a shot.
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Sauerkraut
Similar to kimchi, sauerkraut is a form of fermented raw cabbage. One study from the University of Copenhagen suggests that this gut-friendly food could be used as a holistic treatment for Irritable Bowel Syndrome (IBS). “Fermented foods—like sauerkraut and kimchi—are great for your gut and have a uniquely interesting taste,” explains Bohan.
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Kefir water
It’s one of the latest foodie trends and there’s good reason that kefir water is soaring in popularity. The fermented drink could change your gut microbiota composition for the better, according to animal-based research from the Nutrients journal. The good news is that you can pick up this trendy beverage at many health stores and online.
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Olives
If you’re not quite ready to embrace the world of fermented food, how about some pickled alternatives? Research from Frontiers in Microbiology identified that pickled foods, i.e. those in salty brines, may contain low levels of live organisms that support gut health. Why not add an olive to your next martini—shaken or stirred?
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Pickles
Pickled vegetables, or pickles, make a tangy accompaniment to main meals. What’s more, these added extras could also help improve how your gut functions. The previously mentioned study in Frontiers in Microbiology also identified commercial pickles as a product containing live organisms that can help keep your gut working healthily.
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Soy sauce
If you have a penchant for Asian-style cuisine, you’ll be no stranger to soy sauce. This sauce is used in many East Asian dishes and has a strong, salty taste. It is also a source of prebiotics and, as such, could help support your gut health, according to research published in the Nutrients journal. Why not try a splash?
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Miso
A traditional part of the Japanese diet, miso is a fermented soy bean paste which is often served as a soup. Aside from having other health-promoting benefits, miso helps the gut function correctly, according to research from the Journal of Toxicologic Pathology. The study also suggests that this gut-friendly food can lower the risk of cancer in the intestines.
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Orange peel
What do you do with your orange peel? Most people simply throw it out, but perhaps we shouldn’t. Research published in the Journal of the Saudi Society of Agricultural Sciences suggests that consuming citrus peel could help support gut functions. The reason is that this ingredient is rich in dietary fibre, which is essential for a healthy intestine.
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Wheat cereals
While we’re on the topic of dietary fibre, we shouldn’t overlook the role that cereals play. Research published in the Frontiers in Nutrition journal suggests that wheat cereals could increase microbiota diversity in the gut. The researchers noted that these positive changes could help improve a person’s immune system, brain functions, and mood.
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Whole-wheat bread
There’s nothing more satisfying than a slice of whole-wheat bread. Research from the Healthcare Journal suggests that eating whole grains could help the microbiomes in the gut. The report also suggests that wheat makes up nearly 70% of all whole-grain consumption in the USA. However, the researchers noted that more evidence is needed to conclude the exact effect that grains have on a person’s health.
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Prunes
Feeling a little constipated? It might help to eat a few prunes. Research published in the Alimentary Pharmacology and Therapeutics journal suggests that this gut-friendly food can help combat constipation. The next time you’re feeling uncomfortable, you may find that having this sweet snack is the answer to the problem.
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Sweet potatoes
It could be time to switch your regular potatoes for a sweet alternative. One study published in the Functional Foods in Health and Disease journal found that sweet potatoes could help promote the growth of beneficial bacteria in the gut. The reason for this finding is that this particular gut-friendly food is also a source of prebiotics.
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Sun-dried raisins
Dried fruit is a nutritious, energy-filled snack. Plus, one study published in the FASEB Journal found that consuming raisins led to microbiota changes in the gut, including a decrease in inflammation. That could mean that eating these dried fruit could help you lower your risk of suffering from some of the most common digestive issues.
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Leeks
Rich in nutrients, leeks are a common vegetable that you can use in many recipes. Whether you’re making a homemade stew or delicious soup, you may want to consider including this gut-friendly food. Research in the Nutrients journal suggests that these vegetables are a great source of prebiotics and can help your intestinal health.
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Asparagus
Would you like a side of asparagus with that? The previously mentioned research in the Nutrients journal also stated that asparagus was another source of prebiotics. With that in mind, these vegetables should not be overlooked. “Eating grilled greens such as asparagus on a regular basis is one small way you can enhance your diet,” says Bohan.
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Peas
Green peas are a staple of the Western diet but there’s another reason that you should include these on your plate. Pea fibre could help improve your glycemic levels as well as changing the composition of gut bacteria, according to a report from the Nutrients journal. Regardless of whether you like them mushy or fresh, you should be eating them regularly.
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Crickets
Chomping down on some freshly grilled crickets might not sound all that appetizing, but it could be beneficial to your wellness. One clinical trial from the University of Wisconsin-Madison suggests that eating crickets could be good for your guts. The study suggested that high doses of the ingredient could reduce inflammation in the body. Why not try a cake baked from cricket flour?
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Walnuts
The king of all nuts, walnuts are a source of healthy fats and nutrients. Snacking on this gut-healthy food is a must. Research from the University of Illinois found that consuming walnuts could lower the risk of colorectal cancer in healthy adults. These crunchy nuts make an excellent salad topping or can be included in cake recipes.
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Flaxseed
Have you tried this superfood yet? An animal-based study from the American Physiological Society found that flaxseed could help boost metabolic gut health while also warding off diet-induced obesity. You might say it’s a win-win. One of the easiest ways to include flaxseed in your diet is to add some to your morning smoothie.
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Green tea
Green tea is well known for its numerous health benefits. One such advantage could be that it increases the amount of beneficial bacteria in the gut, according to a study in the Journal of Nutritional Biochemistry. The research suggests that this change could help to strengthen the intestinal wall, which prevents the leakage of toxins.
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Cranberries
Bake them in a pie or eat them for dessert—cranberries are one of the tastiest gut-friendly food ingredients. Food scientists have discovered that cranberries aid gut microbiomes, according to research from the University of Massachusetts at Amherst. The small red berries are one of the greatest sources of prebiotics as well.
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Jerusalem artichoke
Jerusalem artichokes are rich in probiotic properties, which is great news for your intestinal and digestive health. This ingredient could improve intestine defences and strengthen the microbial contents of your gut, according to an animal-based study published in the U.S. National Library of Medicine. These root vegetables taste delicious when roasted.
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Kombucha tea
The fermented tea drink, known as kombucha, has become a sweeping food trend. It’s clear to see why. Aside from having a slightly fizzy and sweet taste, the drink also boasts a whole array of benefits. An animal-based study published in the U.S. National Library of Medicine suggests that the health drink can alter the bacteria in your gut and decrease the risk of non-alcoholic fatty liver disease. Drink up!
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Share on PinterestTwo new studies investigate the cardiovascular benefits of a plant-based diet. Anna Blazhuk/Getty Images Two recent observational studies looked at the cardiovascular health of people who incorporated more plant-based foods into their diets. One study followed participants for 32 years and found that people with more plant-based diets […]
