What is Gut Health and Why is it Important?

Gut health refers to the well-being of the digestive system, which is responsible for breaking down food, absorbing nutrients, and eliminating waste from the body.  Gut health is central to proper digestion, immunity, mental health, metabolism, etc.   The gut microbiome is the population of bugs (bacteria, viruses, and fungi) that live in harmony with our bodies and help in vital organ functions.  A healthy gut microbiome is essential for overall health and well-being.  Poor gut health has been linked to various health conditions, such as irritable bowel syndrome, allergies, and mental health disorders.

Foods for a Healthy Gut

There is no one-size-fits-all when it comes to diet, and all people have individual challenges and needs.  The following important dietary concepts apply to most people.  The most important aspect of food is quality and cleanliness.  Additives, preservatives, and pesticides can be inflammatory.  Processed foods, especially ultra-processed foods, have been implicated in many chronic diseases, including allergies, autoimmune diseases, and cancer.   

High-Fiber Foods

Fiber is a carbohydrate found in plant-based foods, categorized as soluble or insoluble.  Soluble fiber absorbs water and forms a gel, while insoluble fiber passes through the digestive tract, adds bulk to stool, and helps with bowel movements.  Both types of fiber are important for gut health.  Soluble feeds the good bacteria in our gut.  Insoluble adds bulk to your stool and promotes regular bowel movements. Most plant based foods such as fruits, vegetables, and whole grains contain both kinds of fiber. A diet high in fiber has been shown to decrease the risk of colon cancer and other large intestine diseases.

Probiotic Foods

Probiotic foods contain living microorganisms that can help boost the body’s population of beneficial bacteria.  Common bacteria groups found in probiotic foods include Lactobacillus and Bifidobacterium. These live bacteria provide numerous benefits to the gut by enhancing the diversity and function of the gut microbiome. Consuming probiotics regularly can help balance your gut flora, improve digestion, and reduce inflammation.  Look for live, active cultures on food labels to ensure the bacteria are still living.

Fermented foods are naturally rich probiotic foods.  They typically have a sour taste attributed to the growth of these bugs.  When purchasing fermented foods, it is important to look at labels.  Some foods, such as pickles, can have a fermented taste by marinating in vinegar.  This does not have the same value as fermentation.  Fermented foods are typically in water and salt in a glass jar. Some probiotic rich foods include

• Yogurt: Yogurt is full of probiotics like Lactobacillus and Bifidobacterium, and it is one of the best sources of live cultures.  It is important to choose high quality dairy.  Genetically healthy (such A2) grass fed cows are best.  Alternatively, goat and sheep milk are often lower in lactose with a different fat content and have improved tolerance in many dairy sensitive people.  
• Kefir: A tangy, fermented milk drink, kefir contains more probiotics than yogurt and can promote a healthy gut lining.  Kefir should also be made from high quality dairy to have a health benefit value.
• Sauerkraut and Kimchi: These fermented vegetables contain lactic acid bacteria that aid digestion and support gut health.  Commercially available sauerkraut kimchi may have other vegetables added, including carrots, garlic, peppers, and more.  Many vegetables can be fermented.   One of my favorite vegetables to ferment are beets.  

Other examples of fermented soups are miso which I love to add to soups, kombucha a refreshing and revitalizing drink, tempeh, and pickles (choose non-pasteurized varieties for live bacteria).   Any soy products should be organic as most of American soy is genetically modified.

Fermenting foods can be simple and fun.  Just add water and sea salt to your vegetable of choice and leave on the counter until ready.  I make all my fermented foods.  I love a garlicky and spicy taste, so I add garlic and jalapenos to my fermented beets.  After one week, I have a delicious, fermented vegetable full of probiotics, prebiotics, and polyphenols (see below).

Prebiotic Foods

Prebiotics are fibers that stimulate the growth and activity of beneficial bacteria in the gut. They serve as “food” for probiotics and promote a balanced gut microbiome.   They act as fuel for specific bacteria in the gut, promoting the creation of more good bacteria.   Prebiotic foods include asparagus, bananas, garlic, and other high-fiber ingredients. Prebiotics help keep the gut microbiome balanced and healthy.   Examples of prebiotic foods are:

Onions and Garlic: These aromatic vegetables contain prebiotic fibers that help nourish gut bacteria.

Bananas: Rich in inulin, a type of prebiotic fiber, bananas are great for promoting gut health.

Asparagus and Leeks: Both are high in prebiotics, especially when eaten raw or lightly cooked.

Other Examples: Artichokes, dandelion greens, chicory root, and jicama.

Anti-Inflammatory – healthy fats

Anti-inflammatory foods contain nutrients that help cool down inflammation and promote gut health.  Healthy fats support gut integrity by reducing inflammation and nourishing the gut lining. They also help the body absorb fat-soluble vitamins, which play a role in maintaining gut health. Examples of healthy fats with anti-inflammatory properties include fatty fish, flax seeds, walnuts, and other omega-3 rich foods.  These foods can help reduce inflammation and alleviate symptoms of gastrointestinal conditions. 

Lifestyle Changes for a Healthy Gut

The Gut-Immune Connection

A varied diet with various foods is essential for boosting the gut microbiome and overall health.  Aim to include a variety of fruits, vegetables, whole grains, and lean proteins in your diet. Eating a rainbow of foods can help support a diverse gut microbiome.

Around 70% of your immune system resides in your gut, specifically within the gut-associated lymphoid tissue (GALT). The interaction between gut bacteria and the immune system is vital for training immune cells to differentiate between harmful invaders and harmless substances like food. A diverse microbiome, supported by a diverse diet, enhances the immune system’s ability to respond effectively to pathogens while reducing the risk of chronic inflammation. Eating a wide array of plant-based foods rich in fiber can increase the production of short-chain fatty acids (SCFAs) like butyrate. SCFAs are essential for maintaining the integrity of the gut lining, which prevents harmful bacteria and toxins from leaking into the bloodstream—a condition known as leaky gut.

Stay Hydrated 

Adequate fluid intake is crucial for digestive health and overall well-being.  Before the stool enters the large intestine, it is predominantly in liquid form.  The large intestine re-absorbs fluid from the stool.  If someone is dehydrated, then the large intestine will re-absorb more water from the large intestine, prioritizing the fluid state of the body.  This can leave the stool hard and dry and difficult to pass, causing constipation.

Avoid Ultra-Processed Foods

Ultra-processed foods have become a staple of modern diets.  However, while they may be easy to grab on the go, their effects on gut health can be damaging.

Here’s why:

Disrupts Gut Microbiota: Ultra-processed foods are often low in fiber and nutrients, but high in sugar, unhealthy fats, and artificial additives. This nutrient imbalance starves beneficial gut bacteria while feeding harmful strains. Over time, this can lead to dysbiosis, where the balance of gut bacteria is skewed in favor of harmful microbes. Dysbiosis has been linked to conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and metabolic disorders.

Increases Gut Inflammation: Many ultra-processed foods contain additives like emulsifiers and preservatives, which have been shown to irritate the gut lining. This can trigger chronic, low-grade inflammation, damaging the intestinal barrier and potentially leading to “leaky gut.” When the gut barrier becomes compromised, harmful substances can leak into the bloodstream, contributing to systemic inflammation and immune dysfunction.

Promotes Insulin Resistance and Obesity: Ultra-processed foods are often high in refined carbohydrates and sugars, which cause rapid spikes in blood sugar levels. These fluctuations can disrupt gut health by promoting the growth of inflammatory microbes, while also contributing to insulin resistance and obesity—both of which are linked to gut dysbiosis.

Avoiding ultra-processed foods as much as possible and focusing on whole, nutrient-dense foods is key. Fresh fruits, vegetables, whole grains, legumes, nuts, seeds, and fermented foods all promote a diverse and healthy gut microbiome.

Limit your intake of packaged and processed foods, and opt for whole, nutrient-dense foods instead.  Cooking at home using fresh ingredients gives you full control of your ingredients and is always the best way to make great food choices.

Top 5 Foods to Help Your Gut Health

1. Beets – Beets are a powerhouse for gut health, in part due to their high fiber content.  Beets are high in betalains which are powerful antioxidants with anti-inflammatory and detoxifying properties, helping to protect cells and reduce inflammation.  They are packed with vitamins and minerals such as folate, vitamin C and magnesium.  Beets can be eaten cooked or raw.  My favorite ways to eat beets are juiced with greens, fermented, and in soups.  They are a great way to get a slow gut to move.
2. Blueberries- Blueberries are excellent for gut health due to their high content of fiber and polyphenols, which act as prebiotics, nourishing beneficial gut bacteria. The fiber in blueberries promotes regular digestion and helps maintain bowel health. They are rich in anthocyanins which have antioxidant and anti-inflammatory properties that protect the gut lining and reduce inflammation. Blueberries are great for snacking or in smoothies.  Even my dog loves them, and they are great for his gut.
3. Buckwheat- Buckwheat is a nutrient-rich, gluten-free seed which functions as a grain.   It is high in resistant starch and fiber, both of which serve as prebiotics, fueling beneficial gut bacteria. It is also fermented by gut bacteria, producing short-chain fatty acids like butyrate, which play a key role in maintaining gut integrity and reducing inflammation. Buckwheat contains polyphenols, which have anti-inflammatory and antioxidant properties that protect the gut lining from damage and inflammation.  Whole buckwheat groats pack the most nutrition.  I love to cook them in the morning as a hot cereal.
4. Kale- Kale is a nutrient-dense leafy green that offers significant benefits for gut health. It is fiber rich and packed with antioxidants, such as vitamin C and beta-carotene, which protect the gut lining from oxidative stress and inflammation. It also contains glucosinolates, compounds that, when broken down during digestion, help support liver detoxification and reduce harmful bacteria in the gut. I love to add kale to my smoothies.
5. Turmeric root- Turmeric root is a superfood, a powerful anti-inflammatory and antioxidant-rich spice that has many gut health benefits. Its active compound, curcumin, has been extensively studied for its ability to reduce gut inflammation and support a healthy digestive system. Curcumin helps strengthen the gut barrier, reducing the risk of “leaky gut,” where toxins and undigested food particles pass into the bloodstream. Its anti-inflammatory properties can alleviate symptoms and promote healing of digestive disorders like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). 

Take Control of Your Gut Bacteria

By incorporating the right foods and lifestyle changes into your daily routine, you can take control of your gut bacteria and improve your overall health.  Remember to eat a varied diet, get in your fiber, stay hydrated, and avoid ultra-processed foods to support a healthy gut microbiome.  By prioritizing gut health, you can experience a range of health benefits, from improved digestion to enhanced mental health and strengthened immune system function and much more.