Gut Health Diet: What You Should Eat For A Healthy Gut

Your gut microbiome influences your digestion, metabolism, and immune function (among other things), and when bad bacteria are given the opportunity to thrive, it can contribute to everything from gastrointestinal upset to obesity to mood disorders. A gut healthy diet can help restore or maintain microbial balance, which can have a major impact on how you feel.

If your gut is out of whack—meaning the ratio of good bacteria to bad is off—you'll feel it. Gut microbial abundance and diversity is critical for whole-body health.

Gut issues can be obvious (think gas, bloating, and/or constipation), but that's not always the case. Sometimes you'll experience sneakier signs, like difficulty concentrating, mood swings, and skin issues. Here are some signs that your gut microbial balance might be off:

Bad bacteria and yeast thrive on sugar and processed foods (a foundation of the standard American diet), while good gut bacteria prefer fiber and prebiotic fiber especially, which most people don't eat nearly enough of. National surveys show4 that only about 5% of the population meets their daily fiber needs.

On an individual level, some other things that can negatively affect your gut include:

Pasquariello says when trying to improve your gut health, focus on the things you can control. And one of those things is your diet.

Prioritizing gut-healthy foods can have a massive impact on gut microbiota, helping bring things back into balance. Here are a few key factors to consider:

Focus on getting plenty of fiber and complex carbohydrates, which feed good bacteria. Prebiotic foods, like asparagus, flaxseeds, artichoke, and jicama are especially helpful. "These prebiotic foods aren't easily digested or absorbed. Instead, they bypass your small intestine and beeline into your colon, where, among their many benefits, they feed the good gut bacteria to create healthy, energy-producing short-chain fatty acids5," board-certified internist Vincent M. Pedre, M.D., previously told mbg.

"There is also good research to suggest that probiotic-containing and fermented foods, like yogurt, sauerkraut, kimchi, kefir, tempeh, kombucha, and miso, in conjunction with an overall healthy diet and lifestyle, can promote good gut health," says Pasquariello. You may also consider a targeted supplement to help support the good bacteria in your gut, too (here are our top probiotic supplement picks.)

Polyphenol-rich foods6, like berries, cherries, plums, beans, nuts, artichoke, and spinach, can increase the amount of helpful Bifidobacterium and Lactobacillus bacteria in your gut.

Gut health expert and registered dietitian Heather Finley, M.S., R.D., also emphasizes the importance of eating a wider variety of plant foods. "Aim to eat 30 different plants per week (from fruits, vegetables, nuts, seeds, legumes, and herbs)—or as many varieties as you possibly can," she previously told mbg.

Of course, it can also be beneficial to limit certain triggers. Pedre says sugar can be the worst offender since it can feed bad bugs and create an imbalance in the gut microbiome. He also recommends limiting processed foods, artificial sweeteners, gluten-containing grains (if you're sensitive), and dairy products (with the exception of yogurt and kefir). But like with all things, moderation is the key to a healthy and balanced lifestyle.

A gut health diet doesn't have to be complicated. You can use this grocery list to plan your own easy meals or try some of the mbg-approved recipes below.

Want to learn more? Check out our complete guide to gut health and the best and worst foods for your gut. If you're feeling a little sluggish and unsure where to start, a gut reset is a good transition to a gut health diet. It's also recommended that you work with a gastroenterologist and registered dietitian if you have specific gut health concerns.