Foods To Improve Gut Health


You’ve heard about it everywhere. We’re talking gut health. While we could do a very deep dive into your gut, your microbiome, and exactly what your gut does for you, we’re going to only scratch the surface here and talk about plant based foods to help improve your gut health.


An imbalanced gut can lead to a whole host of problems including acne, hormonal imbalance, blaoting, IBS, anxiety, depression, and inflammation in the body. Basically, not good stuff. So how what foods can help us balance and improve our gut?



I’m sure you’ve heard of the term probiotic and all this means is the good bacteria that’s in your gut that we consume in supplement or food/drink form. You want to get in a good amount of probiotics if your gut is out of balance to level out the amount of good and bad bacteria within your gut. There will always be bad bacteria but it’s important to have an even amount of both or even a little more of the good. Some fermented foods to add to your diet include coconut/soy/almond yogurt, kimchi, kombucha, miso, tempeh, sauerkraut, coconut keifer, and sourdough bread.


Prebiotic are the cheerleaders to probiotics. They help probiotics work and create even more good bacteria in your gut. So they’re basically a probiotic’s BFF. It’s ideal to pair them together in a meal or eat prebiotic foods before you get probiotic ones. Some different prebiotic foods include onion, garlic, banana, asparagus, jicama (amazing with chili powder on top), apples, oats, legumes, artichokes, cocoa bean, and seaweed.


You gotta stay regular. Fiber helps you do that. It also helps food pass through your colon, ease digestion, and keep everything balanced. However, there are two kinds of fiber: soluble and insoluble. Soluble means it turns to gel in digestion while insoluble doesn’t. It’s important to have mix of both but if you struggle with bloating and feeling like food gets stuck in your stomach, you may want to up the soluble fiber intake. Some soluble fiber foods include oats, split peas, beans, legumes, artichokes, peas, brush sprouts, apples, banana, and pineapple.  


When our gut is out of balance or we consume foods that irritate our gut, our body actually has an auto-immune response which causes inflammation in the body. This can show up like headaches, joint pain, back pain, acne, bloating, you get the idea. So it’s important to balance this out with anti-inflammation foods that fight off that inflammation in the body. Some amazing inflammation busting foods include flax seeds/oil, chia seeds, turmeric, pineapple, nuts, green tea, beets, chili powder, berries, avocado, and spinach.


We’re not saying you can ONLY eat these foods, that’d be crazy! But it’s important that if you feel your gut is out of balance to try and add balancing foods into your diet. Try these out for a week and see how you feel. Incorporating these foods is an amazing step but the first real step is starting to pay attention to your body and give it what it needs/wants. This takes practice and time learning how to tune into your body but once you do, you’re able to eat for your body’s needs in a way that promote a healthy gut and happy body.

Share with us your favorite gut healthy foods in the comments!