Gut Check: The Best 10 Foods to Promote Healthy Digestive Functions

Overall health is dependent on gut health. The digestive tract, sometimes known as the "gut," is an important organ for food digestion, nutrient absorption, and immune system support. Trillions of good bacteria reside in a healthy gut, aiding in food digestion and providing defense against pathogenic microbes. Certain meals encourage the growth of these beneficial bacteria, which can enhance gut health. The following ten foods are the best for promoting intestinal health:

1. Yogurt

One of the most well-known foods containing probiotics—live bacteria that support intestinal health—is yogurt. Probiotics improve digestive health by balancing the gut microbiota, which lowers dangerous microorganisms. "Regular consumption of probiotic yogurt can enhance gut microbiota composition, reduce gastrointestinal discomfort, and improve immune function," according to a study published in the Journal of Dairy Science.

2. Kefir

Similar to yogurt, kefir is a fermented milk beverage that is packed with microorganisms. But kefir has a greater diversity of microbes, which makes it even better for your gut. Kefir can increase the amount of good bacteria in the stomach, which will improve digestion and strengthen the body's defenses against harmful infections, according to research published in the Brazilian Journal of Microbiology (Leite et al., 2013).

3. Pickles

Fermented cabbage, or sauerkraut, is high in fiber and probiotics. Beneficial bacteria produced during the fermentation process can enhance intestinal health. A study published in the World Journal of Microbiology and Biotechnology claims that sauerkraut helps lower inflammation and maintain gut flora, both of which are connected to better digestion and gut health (Martín et al., 2014).

4. Kimchi

Korean fermented vegetable dish kimchi is often made with radishes and cabbage. Kimchi is a fantastic source of probiotics, just like sauerkraut. Kimchi has positive effects on gut microbiota and may help stop the growth of dangerous bacteria, according to research published in Frontiers in Microbiology (Jang et al., 2014).

5. Complete Grains

Fiber is essential for gut health and can be found in abundance in whole grains like barley, quinoa, and oats. Short-chain fatty acids are produced by the beneficial bacteria in your gut, which are then fed by fiber and maintain the health of your digestive system. According to a study in the Journal of Nutrition, whole grains improve the synthesis of healthy chemicals and diversify the composition of gut flora (Vuholm et al., 2017).

6. Garlic

Garlic includes prebiotics, which are a form of fiber that helps feed good bacteria in the gut. Prebiotics are essential for preserving a balanced microbiome in the gut. Garlic can increase the growth of beneficial bacteria while decreasing the growth of harmful bacteria, per a study published in the Journal of Functional Foods (Ríos-Covián et al., 2016).

7. Onions

Similar to garlic, onions are high in prebiotics, which nourish the beneficial bacteria in your stomach. Additionally, they have antioxidants, which lessen gastrointestinal irritation. Onions offer prebiotic properties that support a balanced gut flora, according to a review published in the Critical Reviews in Food Science and Nutrition (Shin et al., 2021).

8. Fruits

Bananas are high in fiber, particularly inulin, a form that functions as a prebiotic. As was previously noted, prebiotics aid in the development of advantageous gut flora. Eating bananas might boost the quantity of good bacteria and enhance gut health, according to a study published in the Nutrition Bulletin (Slavin, 2013).

9. Almonds

Almonds are excellent for gut health since they are a rich source of prebiotics and fiber. Almonds boost the number of good bacteria in the stomach and support a balanced microbiome, according to research published in the Journal of Nutritional Science (Liu et al., 2014).

10. Tea with green tea

Antioxidants called polyphenols, found in green tea, are believed to improve gut health by nourishing and stimulating the growth of beneficial microorganisms. According to a research published in the Journal of Nutritional Biochemistry, green tea's polyphenols may change the gut microbiota's makeup, promoting better immune function and digestion (Zhao et al., 2017).

For general health, gut health must be maintained. You can encourage improved digestion, lower inflammation, and foster beneficial bacteria by including these ten foods that are best for your stomach. Regularly ingesting probiotic-rich foods like yogurt, kefir, and kimchi, combined with prebiotic-rich foods like garlic, onions, and bananas, will go a long way in boosting your gut health.