What Is The Best Diet For Your Gut Health?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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What is the best diet for your gut health? Fruits and vegetables are the best foods to promote a healthy gut. There are about 40 trillion bacteria in your body and most of this is found in your gut. Some of the high fiber foods that are helpful for your gut are:

  • Broccoli
  • Bananas
  • Apples
  • Beans
  • Lentils
  • Whole Grains
  • Spinach
  • Artichokes
  • Raspberries

Fiber foods promote the growth of good bacteria such as Bifidobacteria. Bifidobacteria is classified as good bacteria that can help prevent inflammation of the intestines and enhance gut health.

What is the best diet for your gut health? Photo credit: iStock- Rasi Bhadramani

Eating fermented foods are also good for promoting gut health. Those fermented foods are:

  • Tempeh
  • Yogurt
  • Sauerkraut
  • Kimchi
  • Kombucha

A lot of these foods have a bacteria called lactobacilli that is great for gut health. There are number of studies that have shown that yogurt consumption can improve intestinal bacteria and decrease symptoms of being lactose intolerance.

Eating prebiotic foods can help promote the growth of good bacteria in the gut microbiome.  A lot of fruits, vegetables and whole grains contain prebiotics. And studies have shown that prebiotics can reduce insulin, cholesterol levels in obese people and reduce other related chronic diseases.

Whole grains can promote the growth of good bacteria such as lactobacilli, bifidobacterial and bacteroidetes. It is important to know that gluten containing whole grains can negatively impact your gut and increase inflammation in individuals that have celiac disease.

Eating a plant-based diet can help with promoting positive gut health. There was a 2013 study that found that a vegetarian diet can reduced the levels of disease-causing bacteria in people with obesity. As well as a reduction in body weight, inflammation, and cholesterol levels.

2019 research shows plant-based foods can increase the levels of good bacteria in your gut. And it showed it decreases harmful strain levels of bacteria when it comes to gut health.

“Fruits and vegetables are the best foods to promote a healthy gut. There are about 40 trillion bacteria in your body and most of this is found in your gut.” Celebrity Fitness & Nutrition Expert Obi Obadike

Eating foods that are rich in polyphenols is helpful to promoting positive gut health. Polyphenols has also been shown to reduce blood pressure, cholesterol levels, reduce inflammation, and oxidative stress.  Some examples of foods for gut health that are rich in polyphenols are:

  • Onions
  • Green Tea
  • Almonds
  • Cocoa and dark chocolate
  • Red Wine
  • Grape Skins

The Bottom Line is the best diet for gut health is eating fruits and vegetables. The fiber in it creates so many beneficial bacteria that your gut needs for positive gut health.

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