Foods for gut health

The gut health is a trend topic, which is favourable for us, because nowadays we have more knowledge about our gut. It contains a biodiverse ecosystem of micro-organisms that process the food we eat. These micro-organisms play a very important role influencing our metabolism, health, energy, emotions and body-weight. Below we will find a useful list of the foods for gut health.

In this order of ideas, our goal is to enrich and balance the micro-organisms that live in our digestive tract. One way to take care of them, is to feed them well, whilst we enjoy eating.

Photo by Polina Tankilevitch on

But, how can we do that? Well, there are foods that help us to take care of our gut and make it happy. All kind of fermented vegetables are so good for you. Some of the people’s favourites are kimchi and sauerkraut. We can buy them in the market, or even better, we can make it at home. They are so easy to make, and so yummy. If someone ask me, I would say kimchi has an amazing texture and flavours. Also, it is versatile and we can eat it with pasta, rice, noodles, roasted potatoes, or plain.


Other options are tempeh from indonesian cuisine, and miso, which we can find in the famous japanesse miso soup. Kombucha is also good and refreshing drink for our gut health.

As we can see, our gut is an alive system, and the micro-organisms that live there enjoy vegetable fibre. If you want to give a delicious dish to your gut, think about vegable fibre. Eating food rich in fibre, is easy if we adopt some ingredients into our diets, such as oats (oats with soy milk and blueberries for breakfast), legumes (black eyed peas, beans, lentils, chickpeas), vegetables such as broccoli, brussels sprouts, carrots, and kale. Also, fruits rich in fibre, such as berries, kiwis, citrus, pears, and apples are good choices.

Photo by Geraud pfeiffer on

There are still more foods to add to the list, such as wholemeal breads, wholegrain cereals, wholewheat pasta, brown rice, corn, polenta, and more fruits and vegetables. Moreover, if is organic is better, as we don’t want to put strange substances into our bodies. It is always a good idea to double check if the products you are buying are non GMO labelled.

This is a list of some food good for gut health:

1. Fermented Food.

  • Kimchi.
  • Sauerkraut.
  • Pickles.
  • Tempeh.
  • Kombucha.
  • Miso.
  • Natto.
  • Coconut milk Yogurt.
Photo by Kristina Snowasp on

2. Vegetable Fiber.

  • Carrots.
  • Beets.
  • Broccoli.
  • Artichokes.
  • Asparagus.
  • Butternut Squash.
  • Kale.
  • Parsnips.
  • Spinach.
  • Brussels Sprouts.
  • Green beans.
  • Sweet Potatoes.
  • Baked Potatoes.
  • White mushrooms.
  • Cauliflower.

3. Legumes.

  • Green peas.
  • Navy beans.
  • Black beans.
  • Kidney beans.
  • Lentils.
  • Broad beans.
  • Chickpeas.

If you want to have some legume recipes, I recommend you follow this hummus recipe, in which the main ingredient is chickpeas.   

4. Fruits.

  • Raspberries.
  • Pear.
  • Avocados.
  • Apple, with skin.
  • Strawberries.
  • Banana.
  • Oranges.

5. Nuts and Seeds.

  • Almonds
  • Peanuts.
  • Peanuts.
  • Walnuts.
  • Chia seeds.
  • Flaxseeds.
  • Sunflower seed.
Photo by hermaion on

6. Whole Grains.

  • Whole grain pasta.
  • Quinoa.
  • Oatmeal.
  • Porcorn.
  • Bulgur cracked wheat.
  • Buckwheat.
  • Whole wheat bread.
  • Brown rice.
  • Wild rice.
  • Couscous.

Let’s take care of our micro-guests, and enjoy the benefits!

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