The best foods for gut health and microbiome balance (ranked)

You’ve probably heard about the importance of gut health for metabolism, immune function, and even mood. But with so much advice out there, it can be confusing to know how to best support your gut microbiome. Should you start drinking kombucha? Do probiotic supplements work? In this guide, we break down the best foods for gut health so you can enjoy the benefits of a balanced microbiome.

Understanding gut health

A healthy gut microbiome relies on maintaining a suitable environment for bacteria, fungi, viruses, and other microorganisms to coexist in balance. A flourishing, diverse microbiome enables the superorganism that is the human body to function at its best. That means eating foods that fuel the microbiome, while avoiding things like alcohol¹ and processed foods². A healthy diet for gut balance includes a variety of whole foods from these main categories³:

• Fermented (probiotic) foods
• Prebiotic-rich foods
• High-fiber whole foods
• Polyphenol-rich foods
• High-quality proteins

Let’s dive into why these foods are important and rank the top gut-healthy foods in each one.

Top fermented foods for gut health

The connection between gut health and fermented foods is well known, but when it comes to the microbiome, not all fermented foods are created equal. Most shelf-stable fermented foods, like sauerkraut and pickles, are pasteurized, killing the probiotics that are beneficial for digestive health and microbiome balance. Be sure to check labels for terms like "live & active cultures," "raw," "unpasteurized," or "naturally fermented." These foods will usually be refrigerated.

According to scientific studies, the best fermented foods for your gut include:

1. Kefir is the most studied. It increases microbiota diversity and supports the gut barrier⁴.
2. Yogurt increases Bifidobacteria and Lactobacilli, improves lactose digestion, and supports immune health⁴.
3. Kimchi helps regulate metabolism and increases beneficial bacteria⁵.
4. Sauerkraut is shown by some evidence to have GI benefits and increase lactic acid bacteria⁵.
5. Kombucha: Helps regulate microorganisms, improves metabolic markers (mostly preclinical evidence)⁶.

Prebiotic-rich foods that feed gut flora

While probiotics actively introduce live bacteria into your microbiome, prebiotics are the food source that allows your gut flora to thrive. These foods contain fibers like inulin and resistant starch that the human body is unable to digest on its own. Instead, these foods travel to the large intestine, where microorganisms feed on them via fermentation. This creates helpful compounds like short-chain fatty acids (SCFAs) that nourish the gut lining and support overall health, making the prebiotic category one of the most gut-healthy foods.

Top prebiotic foods include:

1. Inulin (chicory root, Jerusalem artichoke) has the strongest prebiotic effect and increases Bifidobacteria and SCFA production⁷.
2. Allium vegetables (garlic, onions, leeks) are high in fructans, selectively feed beneficial bacteria, and are immune-supporting⁷.
3. Asparagus and unripe bananas are a good source of prebiotic fibers, supporting Bifidobacteria and Lactobacilli⁷.
4. Whole grains (oats, barley, wheat bran) increase microbial diversity and SCFA production, and support Bifidobacteria and Blautia⁸.

High-fiber foods for gut health

As a key part of a prebiotic-rich diet, foods that are high in fiber are great sources of fuel for gut flora. Focus on these high-fiber whole foods⁸:

1. Legumes are high in fermentable fiber and increase SCFA producers.
2. Whole grains boost microbial diversity, increase Bifidobacteria, and support metabolic health.
3. Nuts and seeds provide diverse fibers, support beneficial bacteria, and have antioxidant effects.
4. Fruits and vegetables offer diverse fibers and polyphenols, increasing SCFA production and diversity.

Top polyphenol-rich foods

Polyphenols function as prebiotic-like agents by nourishing beneficial gut bacteria. They’re non-traditional prebiotics found in fruits, vegetables, seeds, and other (sometimes surprising) sources. Polyphenols are known for their powerful antioxidant effects, and they’re grouped into classes like flavonoids and lignans. The top sources include⁸:

1. Berries increase Bifidobacteria and Lactobacilli, with strong antioxidant effects.
2. Green tea catechins increase beneficial bacteria and antioxidants.
3. Cocoa may increase beneficial bacteria and support the gut barrier.
4. Red wine polyphenols support beneficial bacteria, but alcohol may offset some benefits.

High-quality proteins that support gut health

If you’re looking to add high-quality proteins to your gut-healthy diet, try to eat a variety of these top protein sources, as each kind benefits the gut microbiome in different ways.

In general, plant-based proteins are the most helpful, but animal proteins in moderation can also play an important role.

1. Fermented Soy (unboiled miso) increases beneficial bacteria (Bifidobacterium, Lactobacillus) and enhances diversity.³
2. Fish contain balanced amino acids and omega-3s that support beneficial bacteria, and may improve the gut barrier⁹.
3. Legumes (beans, lentils, chickpeas) increase Bifidobacterium, Faecalibacterium, and SCFA production. They enhance diversity and metabolic health¹⁰.
4. Nuts (almonds, walnuts, pistachios) modestly increase beneficial bacteria (Roseburia, helpful Clostridium), support SCFA production, and have antioxidant effects¹¹.
5. Chicken provides amino acids for gut lining repair without high saturated fat content. It’s less likely than red meat to promote immune-disrupting gut bacteria¹².

How to incorporate gut-healthy foods into your diet

Variety is central to a healthy diet for gut balance. A popular rule of thumb is the "30 Plants Per Week" rule. Shooting for this number ensures that you eat a wide variety of plant fibers that really fuel gut flora. Eating a synbiotic diet—combining prebiotics with probiotics—is the best way to promote the maximum diversity and a thriving microbiome.

Of course, eating 30 different plant foods every week can be tricky—which is why many people turn to dietary supplements for digestive health. While AG1 cannot replace fruits and vegetables, it can complement your diet to further support your gut health. With over 75 ingredients, it contains live probiotics and prebiotics, which you need for a solid foundation for gut health.* Try AG1 to see how easy it is to take care of your gut health.

References:

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