7 Foods Good for Gut Health

The best way to promote gut health is through your diet. The healthiest humans have low levels of intestinal bacteria, as well as a greater variety of bacteria—each type having its own niche and creating a healthier balance in the gut. So skip the probiotics and prebiotics. Instead, eat foods that will help you achieve a healthy balance naturally. Here’s a list of foods that are good for gut health.

1. Ripe fruits

Fruits are rich in nutrients and easy to digest. Because most ripe fruits contain very little matter which cannot be broken down before reaching the lower intestine, they do not contribute to the overgrowth of intestinal bacteria. Very ripe, juicy fruits and tropical fruits are especially good for gut health.

2. Well-cooked veggies

When cooked until soft, vegetables are also easily digested in the upper portion of the intestine. Well-cooked root vegetables, in particular, are excellent energy sources to add to your gut-healthy diet.

3. Healthy milk products

People with bacterial overgrowth may experience intestinal discomfort when consuming some dairy products. But for those who can comfortably consume dairy, there are important benefits related to intestinal bacteria. Dairy products are good because they contain beneficial byproducts of fermentation in the gut of the ruminant animal. Cows, goats, and sheep produce milk that is rich in these beneficial chemicals. To ensure you’re choosing healthy milk products, look for the following info on the labels:

  • Grass fed
  • Pasture raised
  • Organic certification
  • No growth hormones (organic covers this)
  • No chemical feed or pharmaceutical agents (100% grass fed is best)
  • No additives (e.g. carrageenan, gellan, and gums)
  • Low-heat pasteurization (or raw, if available in your state)
  • No homogenization
  • Glass or BPA-free plastic containers


4. Raw carrots

Generally it’s best to eat vegetables that are cooked vs. raw. However, carrots are an example of a raw food (straight from the earth) containing antimicrobial substances that oppose harmful bacteria, yeasts, and other microorganisms in the gut. Plus, raw carrots contain fiber that tends to absorb toxins produced by gut bacteria.

5. Bamboo shoots

Well-cooked bamboo shoots have a similar effect to raw carrots.

6. Fresh fruit juice

Juice is a low-fiber source of carbohydrates that is easy to digest and rich in the vitamins and minerals important for supporting a healthy metabolism and cardiovascular system—two things fundamental to gut health. Orange juice, for example, has been shown to protect against diseases correlated with gut bacteria imbalances and has been scientifically shown to protect the body from toxins produced by gut bacteria.

7. Mushrooms

Mushrooms are a great antimicrobial food to add to your diet. They are naturally rich in beta glucans,which have prebiotic properties. Other antimicrobial foods good for gut health include coconut oil, olive oil, and garlic.

A healthy balance of gut bacteria is tremendously important when it comes to your health. Check out our sister blog at LiamSpringer.com for in-depth info on intestinal bacteria and how they affect your health.

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