What Foods Can I Eat to Improve Gut Health
Keto Diet

What Foods Can I Eat to Improve Gut Health?

Our daily diet has an important impact on our health, and gut flora plays a big role in this. Eating more foods that improve gut health can improve digestion and absorption, and reduce inflammation in the body.

An unhealthy diet or regular use of antibiotics can make the harmful bacteria living in your gut increasingly powerful, which can disrupt the gut micro-ecological balance and fail to help you maintain normal metabolism, a healthy immune system, and a sharp mind.

Chronic inflammation in the body can in turn lead to many diseases including obesity, heart disease, and cancer. Studies have shown that eating more probiotic foods can help nourish gut microbes and promote gut health.

What Are Probiotics and What Are Their Health Benefits

Probiotics are active microorganisms that live in the digestive tract and promote health by improving or restoring the balance of gut flora. Research has shown that gut microbes play an important role in regulating our physical health, mental health, and weight. The benefits of probiotics include:

  • Help restore the natural balance of gut bacteria
  • Helps prevent and treat diarrhea
  • Helps improve mental health, such as depression and anxiety
  • Promotes heart and brain health
  • Relieves certain skin irritations
  • Helps reduce symptoms of gut disorders such as ulcerative colitis, IBS, and necrotizing small bowel colitis
  • Helps strengthen the immune system
  • Helps reduce weight and eliminate belly fat

15 Foods That Promote Gut Health

The following foods can increase the beneficial bacteria in the gut tract and protect gut health.

1、Sour cabbage and kimchi

Sauerkraut is fermented cabbage, which can provide the body with a large number of beneficial bacteria. The high fiber content of cabbage can reduce bloating and indigestion. In the process of making kimchi, the vegetables are fermented to not only increase the flavor but also to promote the growth of probiotics in the gut tract. Korean kimchi, like the one we know so well, contains high amounts of fiber and strong antioxidants that can detoxify the body.


Asparagus works similarly to a prebiotic in that it contains high levels of indigestible fiber inulin, which feeds healthy bacteria such as bifidobacteria and lactobacilli. Asparagus is also rich in B vitamins and anti-inflammatory and antioxidant agents, which are key ingredients in fighting inflammation in the body.


Pineapple contains pineapple protease, which acts as a digestive agent that helps break down proteins from large molecules into smaller peptides. Bromelain slows pain and inflammation throughout the body (especially sinus tissue) and reduces the secretion of pro-inflammatory cytokines, which can damage the lining of the intestines.


Raw onions contain the strong antioxidant quercetin, which is a great source of prebiotics that fight harmful free radicals in the body. Onions also contain chromium (which promotes insulin production) and vitamin C (which enhances the immune system). Eating more onions is very beneficial in improving the body’s resistance and protecting cardiovascular health.


Garlic is also a quality source of prebiotics, rich in inulin content, which increases beneficial bacteria in the gut tract and fights harmful bacteria. Garlic contains a large number of nutrients including manganese, vitamin B-6, vitamin C, selenium, and many active compounds, such as allicin.

Allicin is an anti-inflammatory substance and is especially highest when garlic is crushed.
Therefore, to better utilize the health benefits of garlic, it is best to consume it raw and chopped.

6、Bone broth

We all know that bone broth is a calcium supplement, but it has a more important role to play: it protects the lining of the intestines, strengthens the immune system, and fights inflammation.

Bone broth contains high levels of collagen, gelatin, amino acids, proline, glutamate, and arginine, as well as many other minerals. These help prevent chronic inflammation and improve immunity.

7、Apple cider vinegar

Apple cider vinegar helps us digest and break down food by stimulating the secretion of digestive juices and increasing stomach acid. Its antibacterial and antiviral effects can reduce harmful bacteria in the gastrointestinal tract and maintain micro-ecological balance. There are many other benefits of apple cider vinegar, such as regulating blood sugar balance and helping to lose weight.


Ginger can relieve stomach discomfort, such as nausea, stomach chill, stomach cramps, etc. It is a natural source of vitamin C, magnesium, potassium, copper, and manganese and can help digestion, prevent bloating, and prevent gut infections.


Every spring, large patches of dandelion can be seen everywhere in the fields. It can be said that it is the most readily available green natural food. Dandelion is rich in vitamin A, vitamin K, calcium, iron, fiber, antioxidants, and prebiotics, making it one of the most powerful foods for detoxification and helping us to maintain a strong and healthy body.


When we mention probiotics, the first thing that comes to our mind is yogurt. Yogurt contains very high levels of probiotics, especially in grass-fed, full-fat, and unsweetened yogurt. Drinking more yogurt helps to destroy harmful bacteria in the gut tract, increase the number of beneficial bacteria, and help digestion.

11、Coconut oil

Coconut oil is a medium-chain fatty acid that has antibacterial and antiviral properties. It contains lauric and caprylic acids that can restore and balance stomach acid levels while eliminating harmful yeast and bacteria.

Coconut oil’s anti-inflammatory properties protect gut health. At the same time, it is an important member of ketogenic and low-carb diets, and adding such healthy fats to your daily diet will improve weight loss efficiency.

12、Foods rich in high fiber

Many foods contain a lot of fiber, such as apples, bananas, celery, beans, etc. The dietary fiber in these foods helps prevent constipation, hemorrhoids, and digestive disorders. In addition, more high-fiber food can also prevent diabetes, heart disease, and obesity.


In fact, not only blueberries, a variety of brightly colored fruits or vegetables, such as pomegranates, strawberries, cranberries, carrots, etc., are the main source of anthocyanins. Anthocyanins are a strong antioxidant with many health benefits, especially in protecting cardiovascular health. However, it is not easily absorbed completely in the digestive tract, and the beneficial bacteria in the gut tract love anthocyanins, and the remainder is used to nourish and multiply the beneficial bacteria for a healthier digestive tract.


Avocados are a quality source of healthy fats, and in addition to that, they increase butyrate in the digestive system. Butyrate has anti-inflammatory and immunomodulatory properties that are very beneficial to the gastrointestinal tract and human health.

15、Chia seeds

Chia seeds are an excellent source of dietary fiber, which enters the stomach and forms a gelatin-like substance that plays a protective role for the gastric mucosa. At the same time, its role and prebiotics can help the growth and reproduction of beneficial bacteria in the gut tract, and the right amount of chia seeds can prevent constipation.

Dietary Principles to Protect Gut Health

Dietary Principles to Protect Gut Health

1. Drink plenty of water

Getting enough water not only promotes metabolism and helps the body detoxify. It can also shorten the time that stool stays in the intestines and reduce the absorption of toxins, which in turn can prevent and relieve constipation.

2. Healthy diet

Eat more food that can improve gut health, and less high sugar and deep processed foods, which tend to lead to gut flora imbalance, causing inflammation in the body.

A low-carbohydrate diet with natural fruits and vegetables and high-quality lipid prevention can ensure the body’s supply of essential dietary fiber, protein, and fat. Many anti-inflammatory foods are included in low-carb recipes.

3. Eat slowly and chew well

Eating too fast is not conducive to the breakdown and digestion and absorption of food, and can also increase the burden on the digestive system. Chewing slowly can increase the secretion of saliva and digestive enzymes, so that the nutrients in food are more easily absorbed, and can protect and promote the health of the gastrointestinal tract.