The gut – or the digestive tract – is an essential part of the body that plays a critical role in digestion, absorption, and elimination of food.

It is also home to around 100 trillion bacteria that make up the gut microbiome, which influences many aspects of our health, including immune function, metabolism, and mood. Therefore, taking care of your gut is crucial for your overall well-being. In this article, we’ve rounded up ten gut-friendly foods that you should incorporate into your diet to support a healthy gut.

1. Yogurt

Yogurt is a rich source of probiotics, which are live bacteria and yeasts that are good for the digestive system. Probiotics help balance the gut microbiome by increasing the number of beneficial bacteria.

Additionally, the lactic acid produced during the fermentation process of yogurt can help reduce inflammation in the gut and improve digestion. When selecting yogurt, look for plain, unsweetened varieties, as added sugars can have a negative impact on gut health.

2. Kefir

Like yogurt, kefir is another fermented dairy product that is abundant in probiotics. However, kefir contains a broader range of bacterial strains than yogurt, making it a more potent probiotic source.

Kefir can also help reduce inflammation in the gut and may be beneficial for people with irritable bowel syndrome (IBS), a condition that affects the large intestine’s functionality. Kefir is available in various flavors, but plain, unsweetened kefir is the best option for gut health.

3. Sauerkraut

Sauerkraut is a fermented cabbage dish that has been enjoyed for centuries and has a range of health benefits. It contains live bacteria that help promote a healthy gut microbiome, which is essential for digestive health.

Additionally, sauerkraut is rich in fiber, which can enhance digestive motility, prevent constipation, and support intestinal bacteria. However, if you’re looking for store-bought sauerkraut, be sure to choose unpasteurized and refrigerated options to ensure the live bacteria’s presence.

4. Kimchi

Kimchi is another popular fermented dish from Korea that is made from cabbage and other vegetables. It is also abundant in beneficial bacteria that can help improve gut health.

Kimchi is also high in fiber, antioxidants, and anti-inflammatory compounds that can enhance digestive health, boost immunity, and reduce inflammation. You can find kimchi in most grocery stores, but it is best to choose fresh, unpasteurized options for optimal health benefits.

5. Kombucha

Kombucha is a fermented tea that is gaining popularity as a healthy beverage. It is made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast (SCOBY), creating a fizzy, tangy drink.

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Kombucha is a rich source of probiotics, organic acids, and antioxidants that can support digestive health, immune function, and detoxification. It is available in most health food stores and online, but it’s essential to choose low-sugar, unpasteurized kombucha options.

6. Bananas

Bananas are a nutritious fruit that contains a high amount of fiber, which is essential for gut health. The two types of fiber in bananas – pectin and resistant starch – are prebiotics that can fuel the growth of beneficial gut bacteria.

Moreover, bananas contain potassium, antioxidants, and anti-inflammatory compounds that can help reduce gut inflammation and support digestive health. Just remember to choose ripe bananas, as unripe ones can cause constipation and bloating.

7. Ginger

Ginger is a versatile spice that has long been used for its medicinal properties. It contains compounds called gingerols and shogaols that have anti-inflammatory and antioxidant effects, which can benefit digestive health.

Ginger can help reduce nausea, bloating, and gas by promoting the movement of food through the digestive system. It is also a potent antimicrobial agent that can fight off harmful gut bacteria and viruses.

8. Bone Broth

Bone broth is a nutritious liquid made by simmering animal bones, such as beef or chicken, with vegetables, herbs, and spices.

It contains collagen, gelatin, and amino acids that can help heal and seal the gut lining, which is critical for inflammatory bowel disease (IBD), leaky gut, and other gut-related issues. Additionally, bone broth is rich in electrolytes and minerals such as calcium, magnesium, and phosphorus that are beneficial for gut health.

9. Oats

Oats are a nutritious whole grain that contains a type of fiber called beta-glucan, which can improve gut health. Beta-glucan is a prebiotic fiber that can stimulate the growth of beneficial gut bacteria, enhance digestive function, and boost immunity.

Moreover, oats are rich in antioxidants, vitamins, and minerals that can reduce inflammation in the gut and support overall health. Just be sure to choose whole oat groats or steel-cut oats, as they are less processed and contain more fiber.

10. Apples

Apples are a delicious fruit that can benefit gut health in several ways. They are rich in fiber, particularly a prebiotic fiber called pectin, which can feed beneficial gut bacteria.

Additionally, apples contain flavonoids, polyphenols, and other antioxidants that can reduce inflammation in the gut, protect against gut-related cancers, and support overall health. However, be sure to eat apples with the skin on, as most of the fiber and nutrients are in the skin.