Foods for a Healthy Gut: What to Eat and Avoid

It is important when trying to improve your gut health that you focus on consuming certain foods while avoiding ones that will damage your gut. Researchers over the years have found links to our gut health and how it contributes to our overall health. They have found connections between our gut health and the following diseases:

Years of research has proven that having the correct variety of bacteria in your gut can help reduce the risk of the following health conditions:

  • diabetes

  • inflammatory bowel disease (IBD)

  • psoriatic arthritis 

Also, a higher level of diversity in your gut bacteria can lead to and be associated with improving your mental and physical health. Signs of poor gut health are typically shown through fatigue, upset stomach, skin conditions and challenges with your immune system. 


Foods to Avoid

  • processed foods, 

  • artificial sweeteners

  • excessive alcohol 

  • refined sugar

  • factory-farmed meat

  • refined grains

  •  fried foods

  •  greasy foods

Probiotics, fermented foods, hydration and stress management which can increase your gut health in a positive way. Here are foods to focus on to help you maintain a happy, health gut by simply making lifestyle and diet changes. 

Foods to focus on 

  • fiber-rich foods: leafy greens, beans, whole grains, fruits, and vegetables

  • fermented foods: yogurt, kefir, sauerkraut, kimchi, and miso

  • prebiotic foods: garlic, onions, asparagus, seaweed, and bananas

  • nuts: almonds, walnuts, and pistachios are good sources of fiber, healthy fats, and antioxidants

  • eggs: a good source of protein, fat, and vitamins and minerals

  • omega-3 fatty acids: found in seafood

  • polyphenols: found in some foods

Also, it is helpful if you try eating from the six different plant groups: vegetables, fruits, whole grains, legumes, nuts and seeds and herbs and spices. Staying hydrated with healthy liquids, such as water is also beneficial to your gut health. 

As proven with research, a majority of our body's microorganisms are extremely beneficial to us and necessarily important in order for our bodies to be healthy. If you feel like you are experiencing poor gut health, it is probably time to focus on lifestyle changes including what you consume. If you have no idea on how to get started on this journey and want to  seek the professional care of a gastroenterologist, contact our offices at GastroMed to make an appointment. 



Andres Moreno