Top Gut Healthy Foods: Prebiotics, Probiotics, and More

December 15, 2023

Welcome to the fascinating world of gut health, a journey that takes us deep into the inner workings of our own bodies. Did you know that our gut is actually an extraordinary universe teeming with microbes, and an essential pillar of our overall health and immune system?

A healthy microbiome, the community of microorganisms living in our digestive tract, plays a crucial role in maintaining our overall health - from supporting regular bowel movements to influencing mental health. However, when harmful bacteria overpopulate and disrupt this intricate balance, it can cause serious repercussions. Particularly in the gastrointestinal tract, an overgrowth of bad bacteria can trigger chronic inflammation. This ongoing inflammation can lead to a cascade of issues, including inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS), conditions characterized by persistent discomfort, altered bowel habits, and other digestive issues. Furthermore, research has found a bidirectional relationship between gut health and mental health, indicating that gastrointestinal distress caused by harmful bacteria can also exacerbate mental health issues. Maintaining a healthy balance of bacteria in our gut is essential, not just for optimal digestion and regular bowel movements, but also for our overall well-being. Dietary choices can profoundly impact our gut health, influencing the balance and diversity of our gut microbes.

Enter the world of prebiotics and probiotics - the dynamic duo of gut health. Probiotics are beneficial bacteria that contribute to our health when consumed in adequate amounts. They help maintain a healthy balance of gut flora, improve digestion, boost immunity, and even enhance mood. Prebiotics, on the other hand, are the fuel for these beneficial bacteria. They're types of dietary fiber that feed the friendly bacteria in the gut, helping them proliferate and carry out their beneficial roles.

Science has consistently backed the importance of a balanced diet filled with prebiotics and probiotics in shaping gut health. In a 2021 study published in the journal Cell, a fermented-food diet was found to be key in maintaining a diverse gut microbiome, which is associated with an improved immune system. Meanwhile, a 2020 Nature publication connected interactions between balanced gut microbiota and immunity in health and disease highlighting an improved immune response.

So, yes, you are what you eat, at least in terms of your gut health! The foods we consume significantly impact the biodiversity and functioning of our gut microbiome, influencing our immune system and overall health.

In this guide, we’ll walk you through gut-friendly foods to incorporate into your day-to-day diet for better health.

Do you find yourself constantly on the go, but still want to indulge in gut-healthy foods? The expert chefs at Hungryroot have crafted a wide variety of delicious recipes and healthy snacks delivered straight to your doorstep. Whether you’re juggling work, family, or other commitments, Hungryroot makes sure you can enjoy mouthwatering foods without compromising your health goals. Get started today by taking our personalized quiz and start your health journey right from day one!

Best Gut Healthy Foods

Prebiotic Foods

Prebiotic foods are packed with specific types of dietary fiber that are indigestible by the human body yet form the prime nourishment for our gut-friendly bacteria. These fibers, namely insoluble and soluble fiber, pass through the small intestine without being digested, reaching the large intestine where they serve as a feast for our beneficial gut microbes. Insoluble fiber helps add bulk to the stool and promotes regular bowel movements, while soluble fiber absorbs water and forms a gel-like substance, aiding digestion. According to experts at Harvard, a diet rich in these high-fiber foods has been shown to boost the diversity and abundance of our gut microbiota, ensuring a healthy gut ecosystem. Here are a few of our favorite, prebiotic-friendly foods. You can find a full list here.

Beans and Legumes

Beans and legumes, including varieties like black beans, lentils, chickpeas, and kidney beans, are packed with dietary fiber, especially resistant starch, and soluble fibers like pectin.

They're also nutrient-dense foods, packed with plant-based protein, vitamins, and minerals. The high levels of B vitamins found in many beans and legumes, including folate and thiamine, support cell health and energy metabolism, while minerals like iron, magnesium, and potassium contribute to a range of bodily functions, from oxygen transport to nerve signaling. These nutrients, in concert with the beneficial fibers, promote a healthy gut environment and support overall health.

Incorporating beans and legumes into your diet is a flavorful and nutrient-dense way to support your gut health!

Onions

Onions, encompassing varieties from the robust red onion, the sweet Vidalia, to the versatile yellow onion, are potent allies for a healthy gut due to their impressive prebiotic properties. They have a rich source of soluble fiber called inulin, and another type of fiber known as fructooligosaccharides (FOS). These fibers bypass digestion in the small intestine and make their way to the large intestine, where they help build up beneficial gut flora like Bifidobacterium and Lactobacillus. Additionally, onions come packed with essential nutrients like vitamin C and flavonoids, which have potent antioxidant and anti-inflammatory properties. So, by incorporating onions into your diet, you're doing your gut a flavor-filled favor!

Asparagus

Let's raise a toast to Asparagus, a champion in the prebiotic foods arena! Asparagus is also teeming with a soluble fiber known as inulin, which remains undigested as it travels through the small intestine, making its way to the large intestine. In addition to its fiber-rich properties, asparagus also boasts a high nutrient profile, including vitamins A, C, E, K, and B6, as well as folate, iron, copper, and protein. If you’re focused on getting more prebiotics, asparagus is a wonderful vegetable to incorporate into your meals paired with protein or as a delicious seasoned side.

Hungryroot Fresh Asparagus

Garlic

Garlic is enriched with fructans: inulin and fructooligosaccharides (FOS). Just like in onions, these fibers navigate through the small intestine undigested and, upon reaching the large intestine, serve as nourishment for the gut's beneficial microbiota. Moreover, garlic is renowned for its health-promoting properties, including antibacterial, antiviral, and antifungal effects, thanks to compounds like allicin. Garlic can be easily incorporated into your diet by adding minced or chopped cloves to dishes like stir-fries, pastas, and salads, or by roasting whole bulbs to spread on bread or mix into dips. By adding garlic to your diet, you're not just spicing up your meals, but also nurturing your gut health!

Hungryroot Fresh Garlic

Leeks

Leeks are a fantastic source of dietary fiber, particularly a type of soluble fiber known as inulin. This fiber sails smoothly through the small intestine, reaching the large intestine where it becomes a banquet for the beneficial gut bacteria. As they feast on inulin, these microbes produce short-chain fatty acids, which have numerous health benefits, including enhancing gut health, reducing inflammation, and assisting in weight management.

Moreover, leeks are also packed with essential nutrients like vitamin K and manganese, amplifying their health benefits. So, when it comes to supporting your gut health, incorporating leeks into your diet can be a flavorful and beneficial choice!

Raspberries

Raspberries are a powerhouse of antioxidants like polyphenols and dietary fiber, including both insoluble and soluble fiber. The soluble fiber in raspberries, including pectin, plays a crucial role in nourishing beneficial gut bacteria. This fiber passes undigested through the small intestine, reaching the large intestine where it serves as a nutrient-rich feast for beneficial gut bacteria.

These vibrant berries also pack a punch with their high content of polyphenols, antioxidant compounds that further support gut health. Polyphenols may act as prebiotics too, encouraging the growth of beneficial bacteria while inhibiting the growth of harmful ones. Moreover, raspberries are also filled with essential nutrients, including vitamin C, manganese, and powerful antioxidants. With their sweet taste and gut-nourishing benefits, raspberries are truly a winning choice for promoting gut health!

Other high-fiber foods heavy in probiotics include bananas, oats, Jerusalem artichokes, soybeans, and chicory.

Probiotic Foods

Probiotics are beneficial bacteria that contribute to our health when consumed in adequate amounts. Often found in fermented foods, these microorganisms have shown impressive abilities to naturally enrich our gut with good bacteria. Fermentation is a process where microorganisms like bacteria and yeast convert organic compounds - such as sugars and starch - into other compounds like alcohol or acids, giving the food a unique flavor and texture while enhancing its shelf life.

The most common types of probiotics are Lactobacillus and Bifidobacterium, which are known to promote digestion, boost immunity, and support overall health. Consuming probiotic foods is like inviting friendly guests into your home, who leave it better than they found it. So, let's delve into the delicious and healthful universe of probiotic foods!

Yogurt

Whether it's traditional dairy-based or its plant-based counterparts, yogurt is renowned for its high probiotic content. During the yogurt-making process, milk is fermented by friendly bacteria, primarily Lactobacillus and Bifidobacterium strains. These beneficial bacteria turn lactose, the sugar in milk, into lactic acid, giving yogurt its characteristic tart flavor. Consuming yogurt can help populate your gut with these friendly bacteria, support digestion, and boost your immune system. Furthermore, yogurt is also a rich source of protein and calcium, contributing to overall health. So, whether you prefer the creamy tang of traditional yogurt or the diverse flavors of plant-based alternatives, you're choosing a delicious way to enhance your gut health!

Kombucha

Let's take a bow to kombucha, an effervescent star in the world of probiotic foods! Kombucha is a fermented tea, typically sweetened, and known for its fizzy kick and unique tangy-sweet taste. The fermentation process involves a symbiotic culture of bacteria and yeast (SCOBY), which consumes the sugars in the tea and produces a range of organic acids, gasses, and probiotic microorganisms. Among these are several beneficial bacteria we’ve already covered, including strains of Lactobacillus and Bifidobacterium.

Consuming kombucha can help increase the diversity of your gut microbiota, improve digestion, and even boost your immune system. Plus, the tea base means you'll also benefit from the antioxidants inherent in the tea leaves. In essence, sipping on kombucha is not just a refreshing experience, it's also a fantastic way to toast to better gut health!

Tempeh

Tempeh is a fermented soy product originating from Indonesia, well-loved for its nutty flavor and meaty texture. During the fermentation process, soybeans are inoculated with a mold, typically Rhizopus oligosporus, which breaks down the beans and binds them together into a firm, cake-like form. This process also enriches tempeh with beneficial bacteria, particularly strains of Lactobacillus.

Consuming tempeh can help populate your gut with these friendly bacteria, improving digestion and boosting your immune system. Additionally, tempeh is a fantastic source of plant-based protein, dietary fiber, and essential nutrients like iron and calcium. So, when it comes to nurturing your gut health, tempeh proves to be a tasty and nutritious choice!

Ultimately, the world of probiotic foods extends beyond our everyday favorites, reaching into a global pantry full of fermented goodness. From the umami-rich miso of Japan, the stringy and potent natto, to the tart and creamy kefir of Eastern Europe, these foods offer delightful ways to explore new flavors while nourishing your gut health.

Lightlife Organic Smoky Bacon Tempeh Strips

Sauerkraut

Let's take a moment to appreciate sauerkraut, a true probiotic powerhouse! Sauerkraut, with its origins in Eastern Europe, is fermented cabbage teeming with beneficial bacteria, most notably strains of Lactobacillus. The fermentation process not only gives sauerkraut its distinct sour flavor but also turns it into a rich source of probiotics.

Consuming sauerkraut can help increase the diversity of your gut flora, promote regular bowel movements, and enhance your immune system. Plus, it's a great source of vitamins C and K, iron, and other essential nutrients. When it comes to fortifying your gut health, a handful of sauerkraut on top of your meal can go a long way!

Polyphenols & Anti-Inflammatory Foods

Polyphenols are plant compounds with potent antioxidant and anti-inflammatory properties, and emerging research suggests they may also act as prebiotics, promoting the growth of beneficial gut bacteria. Among these, berries stand out for their high polyphenol content—blueberries, strawberries, and raspberries, all are a treasure trove of these beneficial compounds. Dark chocolate and green tea, with their high flavonoid content, are also rich in polyphenols.

Other great sources include nuts, especially almonds and hazelnuts, and spices like clove and star anise. Whole grains and some types of beans, including black beans and pinto beans, are also polyphenol powerhouses.

Naturipe Fresh Blueberries

Keeping Your Gut Healthy

Nourishing your gut with a diverse array of prebiotics and probiotics can have profound impacts on your overall health. These beneficial fibers and microbes work in tandem to support a robust gut microbiome, which is increasingly recognized as a cornerstone of well-being. They aid digestion, boost your immune system, reduce inflammation, and even play a role in mood regulation and cognitive function.

Consuming a diet rich in both prebiotic and probiotic foods, from leeks to yogurt, from beans to kombucha, is a delicious and practical way to support this vital ecosystem within us. Remember, when you nourish your gut, you nourish your entire self. So, here's to a healthier, happier you—through the power of food!

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