Best 150 List of Gut Health Foods to Eat in 2024
According to Statista, in 2020, the prevalence of Inflammatory Bowel Syndrome in the USA was 2,489,362, and in 2030, 3,544,480 cases are expected. In 2021, 79 Million prescriptions were dispensed for Gastrointestinal products in the United States. Gut health is the state and functionality of the digestive system. Let us dive in and check the 150 Best 150 List of Gut Health Foods to eat in 2022 and improvise your gut health.
So, Your question is, what should I eat to improve gut health? got a perfect answer here. We have prepared these important foods for gut health list by adding all the foods that come under Prebiotic, Probiotic, High in fiber, Anti-Inflammatory and Synbiotic. These are the recommended food categories by experts for your gut health.
Gut health depends on eating a varied diet that supports a balanced gut microbiome.
How to Improve Your Gut Health?
- Eat a Balanced diet (We covered you with this list).
- Drink plenty of water to detox.
- Limit eating red meat.
- Limit the consumption of Sugary Foods and Sugary soft Drinks.
- Limit the consumption of Processed Foods.
- Avoid Artificial sweeteners.
- Go Gluten Free.
- Quit Smoking.
- Limit Alcohol consumption (Drink In Moderation).
- Monitor your Antibiotic intake – Using Antibiotics harms the gut microbiota.
- Watch your portions – Do not go Heavy Meals, Be sure to chew your food thoroughly.
- Doing exercise regularly changes the Gut Microbiota and Has a Beneficial Impact on Health.
- Sleep Well for good digestion.
- Maintain Oral hygiene (Bacteria in your mouth may affect your gut health).
Best 150 List of Gut Health Foods to Eat in 2024
What Vegetables are Good for your Digestive system?
Plant-based diets are essential for human health that including gut health too, cruciferous vegetables have a positive impact on gut health.
- Jerusalem Artichokes
- Broccoli
- Onions
- Winter squash
- Asparagus –
- Chicory
- Garlic
- Leeks
- Dandelion Greens
- Seaweed
- Brussel Sprouts
- Spinach
- Cauliflower
- Cabbage
- Purple Cabbage
- Kale
- Jicama
- Red Peppers
- Fennel
- Swiss Chard
- Parsnips
- Beets
- Beet Greens
- Mushrooms
- Radishes
- Carrots
- Shallots
- Sweet Potatoes
- White Potatoes
Best Fruits for Digestive System
Try to eat the fruits with Peels (Wherever Possible). Peels are a good source of fiber, antioxidants, Vitamins, and minerals.
- Apples
- Bananas
- Pears
- Grapes
- Raspberries
- Blueberries
- Blackberries
- Oranges
- Papaya
- Pineapple
- Pomegranate
- Mangoes
- Watermelon
- Avocados
- Grapefruit
- Plums
- Kiwi
- Nectarines
- Sea buckthorn
- Figs
- Prunes
- Raisins
- Dates
Fermented Foods list and Gut health
Fermented foods have an important role in your gut health, most of them are probiotics.
- Kefir
- Tempeh
- Kimchi
- Sauerkraut
- Kombucha
- Fermented Coffee
- Miso
- Natto
- Kvass
- Pickled Garlic
- Pickled Cucumbers
- Pickled Radish
- Salted Gherkin Pickles
- Brine-Cured Olives
Legumes for Gut Health
- Soybeans
- Chickpeas
- Lentils
- Green peas
- Lima Beans
- Black Beans
- Red Kidney Beans
- Pinto Beans
- Peanuts
Special foods for Gut Health
- Dark Chocolate ( I hope you love to read it again)
- Cocoa
- Green Tea
- Black Tea
- Peppermint Tea
- Oolong Tea
- Pue-erh Tea
- Fuzhuan Tea
- Ginger Tea
- Redwine
- Apple cider Vinegar
- Bone broth
- Coconut Yogurt
- Peanut Butter
- Honey
- Manuka Honey
- Polenta
Nuts and Seeds for Gut Health
- Almonds
- Pistachio Nuts
- Cashew nuts
- Walnuts
- Pecans
- Flax Seeds
- Sunflower Seeds
- Chia Seeds
- Sesame Seeds
- Hemp Seeds
Herbs & Spices for Gut Health
- Ginger
- Turmeric
- Aloe Vera
- Slippery elm bark
- Cloves
- Oregano
- Cinnamon
- Cardamom
- Bay Leaves
Whole Grains for Gut Health
- Barley
- Oats
- Quinoa
- Brown Rice
- Wheat Bran
- Oat Bran
- Whole Grain Bread
- Whole Grain Pasta
- Pop Corn (Air popped)
- Millets
- Amaranth
- Fonio
- Rye
- Sourdough bread
Fatty Fish for Gut Health
- Salmon
- Sardines
- Anchovies
- Halibut
- Mackerel
- Cod
- Mussels
Best Oils for Gut Health
Dairy & Eggs for Gut Health
- Yogurt
- Cottage Cheese
- Blue cheese
- Mozzarella
- Brie
- Parmesan
- Gouda
- Artisanal cheeses
- Ghee
- Buttermilk
- Cultured Sourmilk
- Lassi
- Egg White
Food supplements for gut health
Gut health is a core to improving the overall health of your body. Have a Healthy gut in 2022 and in the coming years by eating the listed foods.
