Key Takeaways
Prioritize five key food categories: A thriving gut microbiome relies on a diet composed of fermented foods, prebiotics, high-fiber whole foods, polyphenol-rich sources, and high-quality proteins. Consuming a diverse range of these items creates a balanced environment for beneficial flora while helping to promote a balanced immune response and support the immune system.
Choose active cultures and prebiotics: When purchasing fermented foods like kefir or kimchi, it is essential to look for "live and active cultures" on the label because pasteurization kills the beneficial probiotics. You should also include prebiotic foods, such as garlic, onions, and whole grains, which serve as the necessary fuel source to help these good bacteria survive and flourish.
Aim for variety and synergy: Experts suggest following the "30 Plants Per Week" rule to ensure you are consuming a wide enough variety of fibers to fuel your microbiome. The most effective approach is a synbiotic diet that combines probiotics with prebiotics to maximize bacterial diversity and overall metabolic health.
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.
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:
Let’s dive into why these foods are important and rank the top gut-healthy foods in each one.
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:
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:
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:
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:
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.
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.