The Best Foods To Support Gut Health

Any time I scroll through TikTok or Instagram it seems like I’m bombarded with posts about gut health and ads for de-bloating supplements. While we’ve all said something out loud only to then see an online ad about it, I’ve never really talked about gut health or bloating for that matter, which leads me to think this isn’t just happening to me. Are we collectively having a gut health moment, or is the supplement industry persuading us to think our stomachs are always too puffy?

“Over the past few years, we have learned so much about how our gut health can impact many other aspects of our health,” said Registered Dietician Lauren Manaker. She noted that 70 percent of the immune system resides in the gut, making it a crucial part of our overall health. “More people are also realizing that they can impact their gut health with a few simple steps, which is very empowering.”

Empowered users (some claiming to have health credentials) have taken to #GutTok, the gut-health section of TikTok. They post stories of life-changing supplements and long lists of every food to avoid for optimal gut health. But can you trust them?

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“It is true that certain foods can impact gut health,” said Manaker. She added that “Some claims on #guttok have absolutely no scientific evidence to back them up.”

She told me that too much alcohol and added sugar, the overuse of antibiotics, stress, and a diet that’s not very diverse can all negatively affect gut health. And while some ingredients might be “bad” for people with certain health conditions, he said that those same foods can also be fine for others.

“Different people have different nutritional needs,” said Manaker. “So, while it is great that people want to take control of their health, getting general advice from social media can become dangerous, especially if they don’t get their information from a credentialed health care provider.”

So what are some things you can do to support your gut? These are some of the best eating practices for a healthy gut.

A Diverse Diet

“A diverse diet can fuel your body with a variety of prebiotic fiber, probiotic bacteria, and other compounds that can impact gut health,” he said. A variety of greens, fruit, and protein is the way to go.

Fermented Foods

Fermented foods such as kefir, sauerkraut and miso contain live bacteria that have health benefits.

Prebiotic Foods and Drinks

“Prebiotics are indigestible fibers that act as ‘fuel’ for probiotics,” said Manaker, who recommends drinks such as Olipop soda and fruits and veggies. One of her go-to snacks is a sliced ​​Envy apple with walnut butter, which contains postbiotics—these may decrease gut inflammation.

She also suggested Zespri SunGold kiwifruit: “With its smooth hairless skin, a sweet and refreshing taste, and juicy yellow flesh, each serving provides 20 vitamins and minerals and 100 percent of your daily vitamin C in the tastiest way possible.” These fruits are rich in soluble and insoluble fiber, which are great for gut health.

Prunes are another snack you can add to your daily diet. In addition to fiber, they have a lower glycemic index and naturally occurring sugar compared to other dried fruits.

Swapping Grains

Manaker also recommends swapping refined grains with sorghum, a gluten-free ancient grain that contains prebiotic fibers.

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Allison Arnold is the Associate SEO Editor at Delish, where she writes about kitchen gadgets and food and culture. She likes exercising almost as much as eating, and has a thorough Google Maps ranking system for her favorite restaurants and bars. You can find her spewing hot takes on the food world and planning her next trip, all with multiple cans of seltzer open at a time.