Gut healthy diet: best foods for gut health

Gut healthy diet refers to the foods that are essential to take for improving gut health. Gut healthy diet increase the number of good bacteria in our gut and remove the harmful bacteria. Beneficial bacteria of our gut improve gut health. A higher number of good bacteria in the gut means better gut health. Better gut health causes an improvement of mental health, reduce the digestive problem (gas, bloating, chronic diarrhea and constipation), reduce the risk of colon cancer and improve the immune system.

Best foods for gut health to maintain a healthy diet:

Jerusalem artichoke:

Jerusalem artichoke is known as earth apple or sunroot or sunchoke too. It contains 2% protein and 8-13% inulin. Inulin is a polymer of monosaccharide fructose and a strong prebiotic fiber. Inulin remains undigested until it reaches the lower gut. The byproduct of the inulin fermentation inhibits the growth of cancerous tumor cell in the colon.
The prebiotic inulin feeds the probiotic bacteria (good bacteria). These probiotic bacteria protect our intestinal tract from harmful bacteria. The higher number of probiotic bacteria provoke a strong immune system. Probiotics also degrade food particle and remove the toxic particle from the body. These probiotic bacteria improve overall gut health by reducing gas, bloating, and constipation.

Dandelion green:

Dandelion green contains a higher amount of inulin. Inulin is a prebiotic fiber that increases good bacteria like bifidobacteria.
David Perlmutter MD said- “bifidobacteria causes the reduction of harmful bacteria in the gut, improve bowel movement, and increase immune response”.

See also –  Gut health problem with 12 signs and 12 tips to heal your gut

Collagen filled food:

Collagen is a protein that removes gut health problem. It removes inflammation from the gut.
Leaky gut refers to the permeable gut or gut having damaged cells that allows the toxic substance, food particle or bacteria to enter the bloodstream. This result in various gut health problem such as gas, bloating, headache, excessive cravings for sugar, fatigue arthritis, joint pain, etc.
These damaged cells of gut can’t release particular enzymes to break down or digest food particles and thereby reduces the ability to absorb nutrients.
Collagen, a protein that contains several amino acids. These amino acids help repair gut barrier, close gaps in the pore, and thus prevent the food particles from entering the bloodstream.
For example, glycine enhances nutrient absorption by stimulating the production of acid in the stomach. Glutamine takes part in repairing gut lining and heal leaky gut. It also prevents inflammation. Proline prevents inflammation and enhances digestive function.


Miso contains protein, fiber, prebiotics, Vitamin B, Vitamin E, Vitamin K, Folic acid, Copper, Manganese and Zinc.
The nutrient helps the gut to increase the number of probiotic bacteria. Thus miso improves gut health and keeps the balance of gut bacteria. A healthy gut is directly linked to mental health and physical wellness.
Miso pasta comes from soybeans and grains. This pasta contains millions of good bacteria of probiotic bacteria. These probiotic bacteria help heal crohn’s disease and IBS.


Coconut prevents IBS and gut inflammation. It enables the gut to digest food particle properly and improves absorption of nutrients. Coconut flour contains fiber to feed prebiotic bacteria. Coconut also prevents the growth of tumor cells in the colon.
Coconut oil increases immunity. And lauric acid and capric acid found in coconut prevent bacterial and yeast infection.
This oil heals stomach ulcer and ulcerative colitis.

Sprouted grain:

Sprouted grains are the grains that are on a germination process. The grain when starts germinating, the nutrients of the grains become available to the body for absorption. Sprouted grain contains a higher amount of Vitamin B, Vitamin C, Vitamin E, antioxidant, beta- carotene than the whole grain. Products having sprouted grain contains an increased amount of protein and fiber.
Digestion of sprouted grain is much easier than non-sprouted grain. These nutrients and fibers assist the gut to get an increased number of good bacteria. These good bacteria are probiotic bacteria that help improve overall gut health.


Kefir is made from milk. Kefir contains a higher amount of probiotic bacteria –like lactobacillus. Probiotics are beneficial bacteria that improve gut health and remove irritable bowel syndromes (IBS) such as gas bloating constipation and chronic diarrhea. Kefir contains more than 30 strains of probiotic bacteria. These probiotic bacteria contribute to restore the balance of gut bacteria and improve metabolic function. You know that abnormal gut health causes several health problems due to an imbalance of gut bacteria. However probiotic bacteria that restore the balance of the gut bacteria can fix several gut health problems.

See also – 10 Best Probiotics for Men in 2019


Mangoes contain a higher amount of polyphenols and fiber that prevents inflammation and constipation by restoring the balance of gut bacteria. The increased amount of antioxidant, beta- carotene and phenolic compound in mango protect the body from inflammation. Vitamin B and C in mango enhance immune function. Mangoes also contain pectin that stimulates the digestive system to function properly.


Sauerkraut is a fermented food that kills harmful bacteria. It treats several intestinal problems such as gas, bloating, constipation and diarrhea.
Being fermented it is rich in probiotic bacteria that enhance metabolism, improve gut health, and removes gut problems.

Dairy products:

First dairy products of life – breast milk – stimulate the production of probiotic bacteria that prevent pathogenic infection and improve immune function. The dairy product contains an essential protein that has a large amount of branched-chain amino acid (BCAA). BCAA help our gut to get more probiotic bacteria like Bifidobacteria and lactic acid bacteria (LAB). Fermented dairy product stimulates the production of butyrate in the gut that improves gut health.


Kombucha contains a higher number of probiotic bacteria that help improve digestive power by enhancing the absorption of nutrients. It treats inflammation of the gut and leaky gut syndrome.
It also contains a higher amount of antioxidant that prevents stomach ulcer. It also contains several antimicrobial substances that prevent gut infection.

Apple Cider Vinegar:

Foods containing apple cider vinegar relieve you from the inflammation of the gut. It also helps digest properly and prevent stomach ulcer. It contains prebiotic fiber that feeds probiotic bacteria of the gut and thereby improve overall gut health. It also increases the ability of the digestive tract to absorbs nutrients properly that help gut function properly.


Beans are beneficial for gut due to their fiber particle. It contains protein fiber folate and vitamin B. These nutrients help improve gut health by keeping a balance of gut bacteria. Beans support beneficial bacteria to grow and inhibit the growth of harmful bacteria.


Broccoli offers several benefits of gut health. It reduces gut inflammation and risk of colon cancer.
Aryl hydrocarbon receptor (AHR) help the gut respond to the environmental condition.
In stomach, indole glucosinolate break down into indolocarbazole (ICZ).
Activation of AHR by the interaction of AHR with ICZ cause an improvement in immune response and help in keeping the balance of gut bacteria. This interaction between indolocarbazole and aryl hydrocarbon receptor prevent intestinal inflammation and colon cancer. It also helps in regulating gut barrier function.


Asparagus also contains a higher amount of prebiotic fiber such as inulin. Asparagus is delicious too.
This fiber feeds the probiotic bacteria that improve gut health by reducing gut health associated problem such as gas, bloating, headache, excessive cravings for sugar, fatigue arthritis, joint pain, etc.
Asparagus has a higher amount of chlorophyll that helps in reducing inflammation. It also contains anti-inflammatory substances, antioxidant, vitamins, beta- carotenes and minerals.
It also contains glutathione that detoxifies toxic substances and prevents colon cancer.


There are several types of seaweed such as lettuce, sea grapes, Kombu, arame, wakame, dulse laver, nori, spirullina, and chlorella.

Lettuce and sea grapes are known as green algae.
Kombu, kelp, arame, and wakame are known as Brown algae.
Dulse, laver, and nori are known as Red green algae.
Spirulina and chlorella are known as Brown-green algae.
Seaweed contains several nutrients such as protein, carbohydrates, fiber, minerals, unsaturated fatty acids and vitamins (A, B, C, and E). It also provides antioxidant to reduce oxidative stress and gut inflammation. It also contains an increased amount of prebiotic fiber. Gut bacteria digest prebiotic fiber and improve gut health and immune function.


Jicama contains a large amount of prebiotic fiber and vitamin C. It allows you to control weight and sugar level in blood.
Its prebiotic fiber (oligofructose inulin) feed the probiotic bacteria that prevent constipation. The higher amount of vitamin C in Jicama increases immune function. Fiber and antioxidants play a role in reducing colon cancer.


Flaxseed is often called as linseeds.
It causes benefits to gut health. It contains an omega-3 fatty acid that prevents inflammation. It also contains prebiotic fiber that feeds the probiotic bacteria. It also contains antioxidants such as lignan that provides antimicrobial activities and allows the probiotic bacteria to proliferate.
Omega-3 fatty acid also suppresses the growth of the tumor cell in the colon.
Flaxseed also contains manganese, magnesium, and thiamine that provides nutrients for the gut.


Lactic acid-producing bacteria (LAB) are used in Yogurt production. These bacteria include Lactobacillus and Streptococcus species. These bacteria prevent constipation, chronic diarrhea, colon cancer, inflammation, irritable bowel syndrome, ulcerative colitis, lactose intolerance, and allergies.

Bone Broth:

Bone broth is made up of cow bone or chicken bone or bone marrow. It contains a lot of minerals and amino acids that can repair your leaky gut. Amino acid like glutamine repair leaky gut by healing gut barrier.
It also helps treat your inflammatory bowel syndrome and osteoarthritis.


Kvass comes from rye bread. Kvass can improve gut health by preventing infectious bacteria. It also supports the proliferation of good bacteria.
Kvass contains an increased amount of antioxidants. These antioxidants repair our gut cells and protect from cell damage caused by toxin and inflammation.
It provides several health benefits such as:
• Restore the balance of gut bacteria
• Prevent infections
• Increase nutrient absorption
• Break down toxins
• Reduce inflammation


Chocolate supports your gut health by increasing good bacteria in the gut and protect you from yeast infection.
Research from the University of Reading that 4-week consumption of high-cocoa chocolate benefits our gut by increasing Lactobacillus and Bifidobacterium in the intestine. These bacteria provide an anti-inflammatory function.


Onion supports the beneficial bacteria to proliferate in the gut. You can take onion as a salad or as cooked food. Onions are rich in prebiotic fiber that feed good bacteria in the gut. Therefore it helps in reducing many gut problem by increasing the number of good bacteria or by restoring the balance of gut bacteria.


Kimchi is a fermented food that improves gut health by reducing bowel pain, inflammation, and leaky gut syndrome. It also improves bowel movement. It is also a probiotic food. This food contains several probiotic bacteria such as Lactobacillus, Leuconostoc, and Weissella.

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