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Top 10 Foods for Gut Health Based on Science

Gut health is very important for every individual. Hence, gut health food should be an important part of our regular diet. Also, food has been a basic part of our existence. Through the centuries we have acquired a wealth of information about the various uses of food.

As my last article spoke about what actually a gut is! The gut is the entire gastrointestinal tract starting from the food pipe and ending at rectum.

Read more: http://localhost/bebo/unhealthy-gut/

The gastrointestinal tract is involved in transforming food eaten into the energy to meet the various needs of our body. Anything or any food that affects its function disturbs this process and leads to various problems and diseases.

A specific gut health diet is by far not the best way to heal your gut. Adding gut health food to your diet is the best way out!

Here are my top 10 picks for gut health food.

Top 10 foods for Gut health

Fermented Foods

Fermented foods are rich are good bacteria. They the best natural source of Probiotics. It produces and populates your gut with good bacteria that act as best healers for your gut.

Fermented food includes:

  • Yogurt/ Curd
  • Pickles
  • Kimchi (South Korean dish made with fermented cabbage and spices.)
  • Idli (A south Indian food made with fermented rice.)
  • Kefir (fermented drink tastes like a thin yogurt.)

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Fiber is the most crucial ingredient for gut health. Unfortunately, only 3% of the population consumes the 40% daily recommended intake of fiber. Fiber is a potent prebiotic, feeding the good bacteria that keep your gut healthy.

Fiber is also a warrior in the battle against diverticulitis, the inflammation of the intestine. According to a medical study, eating insoluble fiber-rich foods has been found to reduce the risk of diverticulitis by 40%.

Hence, consume food rich in fiber to maintain a healthy gut.

Some food rich in fiber are:

  • Green vegetables
  • Fruits with their skin intact e.g., apples, pears, etc.
  • Whole grains
  • Flaxseed

Flaxseed fuels your good gut flora contains soluble fiber which improves digestion. Eat grounded flaxseeds so that they get digested well. Add flaxseeds to your smoothies, oats, granolas, salad, etc. Store flaxseed in a refrigerator.


Most fruits are gut health food. But the 3 most powerful and useful of them all are:

  • Apples

Not only are apples available nearly everywhere, but they are also an excellent addition to the gut health diet. They are high in fiber, and a recent study found that green apples boost good gut bacteria. They have been found to be good for your microbiome, and they may also help to heal your gut. An apple a day really keeps the doctor away!

  • Blueberries

Blueberries are packed with healthy goodness. A well-known superfood, blueberries are full of antioxidants, vitamin K, Fiber. If that isn’t enough of goodness, studies have also found that they repopulate good gut bacteria

  • Bananas

Bananas have long been a standard prescription to treat constipation. That’s because compounds in bananas work to maintain harmony in your gut microbiome. Bananas may reduce inflammation due to high levels of potassium and magnesium. So slice some of them every day in your breakfast bowl or at least eat one banana daily in an empty stomach.


Coconut products of all kinds, including oil, cream, and yogurt are antimicrobial, antifungal and antiviral, which makes them extremely helpful with any kind of infection. Hence these can not only curb infections but also heal your gut.

Medium-chain triglycerides in coconut aid in nutrient absorption and have been shown to be particularly beneficial for managing gastrointestinal disorders. Coconut yogurt comes with the added benefit of probiotics to encourage the growth of good bacteria in your gut.


Mint or pudina( as called in India) has been used medicinally for thousands of years, since the time of ancient Greek and Romans. It’s usefulness and importance has also been mentioned in ancient Ayurveda.

The cooling menthol in mint is ideal for relieving irritable bowel syndrome and other gastrointestinal issues. It relaxes intestinal tracts, reduces pain, gas, and constipation. It is an antispasmodic property.

Use mint in smoothies and tea for a bright, refreshing, and nutritional burst of flavor.


Fiber is essential for digestive health. Getting enough fiber in your diet helps prevent gut-related issues. Recent studies have also shown the power of dietary fiber to reduce systemic inflammation and support a healthy immune response.

Raspberries are undoubtedly one of the most beneficial gut health food. A single cup provides 8g of required fiber. Raspberries increase the sensitivity and amount of good gut bacteria.

They make a great addition to smoothies and desserts. You can also try them as a snack.


The Omega 3s in salmon reduces inflammation of the gut and increase healthy gut bacteria. Researches have revealed that Omega 3s in salmon plays an important role in reversing chronic gut-related illnesses, including metabolic disorder, obesity, and colorectal cancer.

The high levels of vitamin D in salmon promotes the activity of friendly bacteria in your gut. This helps in defending against infection such as Salmonella.


Lemon is high in Vitamin C, an antioxidant that suppresses inflammation and boosts the immune system. It also has antimicrobial properties that support a healthy bacterial balance in our microbiome. Vitamin C plays a role in the formation of collagen, which is necessary for optimal gut barrier function.

Lemons are naturally detoxifying and help stimulate the aid to better digestion. Lemons also contain pectin, a type of prebiotic fiber that feeds your good bacteria in your gut.

To get the most benefits from lemon, rather than just squeezing out the juice, try blending the whole peeled lemons and stir the puree into your water or throw lemon slices in your detox water! This ensures that the fiber is intact.

Apple Cider Vinegar

Apple Cider Vinegar is a natural antimicrobial. It can inhibit the growth of a certain type of bacteria that is high in lipopolysaccharides (LPS). These increase intestinal permeability and cause leaky gut.

Most of the symptoms of an unhealthy gut like acid reflux, stubborn weight, constipation, etc. can be eliminated with a regular intake of apple cider vinegar.

It can be used in a variety of recipes as well. The best way to consume it is in an empty stomach with lukewarm water. It can also be used in salad dressings.

Repairing your gut with gut health food is the first essential step towards a better and healthy living. If you already have a healthy gut, then make sure you keep it as it is by ensuring gut health.

Here are some of the products I recommend.

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Srishti Singh
Hello, I’m Srishti Singh, a Microbiologist and Nutritionist and the founder of BEBO LIVELY. As a Health and Wellness Blogger, my sole motive is to provide direction to my readers on achieving not only a healthy body but also a healthy mind.

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