Gut Health Foods: The Complete List 2025

Here is the complete list of Gut Health Foods and later on explained category-wise:-

1. Probiotic-Rich Foods

Probiotics are very crucial for our gut health. These live microorganisms help us balance the bacterial content in our gut. A good amount of probiotics ensures better absorption of nutrients, balancing the intestinal microbiome, and strengthening the immune system. These are mostly found in the fermented items. Probiotics can be found in these food items:-

• Yogurt
• Kefir
• Sauerkraut
• Kimchi
• Miso
• Tempeh
• Kombucha
• Pickles (naturally fermented)
• Buttermilk (traditional)
• Natto
• Probiotic cheese (Gouda, cheddar, Parmesan)
• Lassi

2. Prebiotic Foods

Prebiotics are the non-digestible fibers. They serve as a food for probiotics to maintain their growth and activity. They improve digestion, boost immunity, support overall gut health by nourishing the intestinal lining, and reduce inflammation. These are also very crucial for the balance and maintenance of gut bacteria. Prebiotics are found in these food items:-

• Garlic
• Onions
• Leeks
• Asparagus
• Artichokes
• Bananas (especially green)
• Oats
• Barley
• Apples
• Dandelion greens
• Jicama
• Chicory root
• Whole wheat
• Seaweed (nori, wakame, kombu)
• Cassava
• Psyllium husk

3. Fiber-Rich Foods

Fiber plays a very important role in gut health by supporting digestion and nurturing beneficial gut bacteria. Insoluble fiber adds bulk to stool, aiding regular bowel movements, while soluble fiber ferments in the gut, which reduces inflammation, strengthens the intestinal lining, and promotes a balanced microbiome. Fiber-rich foods include:-

• Whole grains
• Lentils
• Chickpeas
• Black beans
• Broccoli
• Spinach
• Kale
• Sweet potatoes
• Carrots
• Brussels sprouts
• Nuts (almonds, walnuts)
• Seeds (chia, flaxseeds)
• Avocado
• Pears
• Oranges
• Peas
• Edamame

4. Polyphenol-Rich Foods

Polyphenol-rich foods are plant-based sources fully packed with powerful antioxidants that support overall health, including gut health. They enhance the growth of beneficial gut bacteria and reduce inflammation. These are polyphenol-rich foods:-

• Green tea
• Apple
• Dark chocolate (70%+ cocoa)
• Berries (blueberries, raspberries, strawberries)
• Grapes
• Pomegranates
• Olive oil
• Coffee
• Black tea
• Red wine (moderate consumption)
• Cloves
• Spinach

5. Digestive Enzyme Foods

Digestive enzyme-rich foods contain natural enzymes that help break down food, improve nutrient absorption, and support gut health. These natural enzymes can be found in:-

• Pineapple
• Papaya
• Ginger
• Kiwi
• Figs
• Mango

6. Fermentable Foods (Resistant Starch)

Fermentable foods containing resistant starch are types of carbohydrates that resist digestion in the small intestine and reach the colon intact, where they act as prebiotics, feeding beneficial gut bacteria. They play a key role in gut health by strengthening the intestinal lining, reducing inflammation, and supporting a balanced microbiome. These are found in:-

• Sweet potatoes
• Beets
• Turnips
• Cassava
• Cooked and cooled potatoes
• Cooked and cooled rice

7. Hydrating Foods

Hydrating foods are rich in water content and help maintain the body’s hydration levels while providing essential nutrients. These foods not only replenish fluids but also supply electrolytes like potassium and magnesium, maintaining hydration balance and supporting overall digestive and cellular health. These are:-

• Cucumbers
• Watermelon
• Celery
• Zucchini
• Coconut water
• Radishes

8. Spices and Herbs

Spices and herbs improve digestion, enhance microbiome diversity, and promote overall wellness. These enhance the flavor of the food along with providing antioxidants. These are necessary to take to improve your gut health. Examples:-

• Turmeric
• Ginger
• Cinnamon
• Cardamom
• Cloves
• Peppermint
• Coriander
• Fenugreek
• Hing (asafoetida)
• Fennel seeds
• Ajwain (carom seeds)
• Curry leaves

9. Bone Broth

Bone Broth helps in the healing and sealing of the gut lining, reduces inflammation, and supports the production of beneficial gut bacteria. It also promotes joint health, boosts the immune system, and improves skin elasticity due to its collagen content. You can consume:-

• Chicken bone broth
• Beef bone broth
• Fish bone broth

10. Omega-3 Fatty Acid Foods

These foods are so much needed by our body and gut. They reduce inflammation in the body and promote heart health and brain functions. Omega-3 fatty acid foods are:-

• Flaxseeds
• Chia seeds
• Walnuts
• Hemp seeds
• Algal oil (vegan omega-3 source)

11. Indian Traditional Kanjis

Kanjis are fermented drinks, made by adding vegetables, spices, and salt. It is allowed to be fermented for several days. Kanji is rich in probiotics, which support gut health, improve digestion, boost immunity, and help maintain a balanced microbiome. If you want to see their recipes, you can click here.

• Gajar kanji (carrot kanji)
• Beetroot kanji
• Bhaat kanji (rice water)
• Ragi kanji
• Sattu kanji
• Bajra kanji
• Fermented buttermilk

12. Other Gut-Friendly Foods

These are some other gut foods that can be consumed to improve gut health:-

• Aloe vera juice
• Okra (ladyfinger)
• Coconut yogurt
• Amaranth
• Teff
• Millet
• Sprouted grains
• Water chestnuts
• Mushrooms (shiitake, maitake)
• Tamarind

You can also read ‘How to improve Gut health in just 7 days’.

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