8 Foods That Improve Gut Health, According to Nutrition Experts

Kefir

If you’re not already drinking kefir, you might want to add it to your cart. “This drinkable fermented dairy product packs billions of probiotics, [or] beneficial bacteria that promote a healthy gut microbiome and support digestion,” explains registered dietitian Victoria Whittington, RDN. In fact, compared to traditional yogurt, kefir typically offers a broader array of live cultures, including bacteria and beneficial yeasts, Whittington notes. As a bonus, kefir also contains calcium and vitamin B12 for bone and energy support, according to registered dietitian Samantha Peterson, MS, RD.

When shopping for kefir, choose products with live, active cultures and minimal added sugars, recommends Whittington. “Aim for about one cup per day, which is enough to nourish your gut without overdoing it,” Peterson advises. (If milk-based kefir isn’t your thing, try water kefir for a dairy-free option with similar probiotic benefits, suggests Peterson.) “Enjoy kefir as a base for smoothies, poured over granola, or as a tangy swap for milk in overnight oats,” Peterson adds.

Berries

There’s a lot to love about berries, and their gut-related benefits are on the list. That’s because they’re packed with fiber, a nutrient that feeds good bacteria in your gut and promotes healthy digestion, per Whittington. “Berries are also packed with antioxidant polyphenols, which reduce gut inflammation and support gut lining integrity,” says registered dietitian Sheena Shah, MPH, MS, RD.

The best part? All types of berries are awesome for the gut, so feel free to choose your favorite. Enjoy strawberries, blueberries, raspberries, or blackberries in your favorite dishes, from oatmeal to yogurt. They can also add a burst of sweetness and color to savory meals, such as salads and salsa.

Kiwi

Kiwi is one of the most underrated gut-health heroes, according to Peterson. “Kiwi contains both soluble and insoluble fiber, which work together to promote healthy, regular bowel movements and feed beneficial gut bacteria,” Peterson explains. Plus, kiwi contains actinidin—a natural enzyme unique to the fruit. This compound helps break down dietary proteins, thereby supporting smoother digestion and reducing the “heavy” feeling after meals, notes Peterson. “It’s also naturally rich in vitamin C, antioxidants, and polyphenols that help reduce inflammation in the gut and support immune function,” Peterson continues.

To enjoy the sweet-tart fruit, add slices to yogurt bowls, blend it into smoothies, or eat them whole (skin and all) for an extra boost of fiber and antioxidants, per Peterson. For a more unique take, make our Kiwi-Cucumber Relish.

Asparagus

“Asparagus is rich in both soluble and insoluble fiber, as well as antioxidants,” says Shah. The soluble fiber feeds the beneficial gut bacteria, while the antioxidant content reduces gut and systemic inflammation, Shah notes. The spring vegetable is also easy to prepare: “Just wash, cut off the tough and fibrous ends, and sauté on the stove until desired level of doneness,” Shah explains. You can also grill, roast, boil, and steam it, she adds. Try it in our recipe for Grilled Swordfish and Asparagus With Parsley-Caper Salsa.

Oats

“Oats are a good source of beta-glucan—a soluble fiber that acts as fuel for good bacteria in your gut,” explains Whittington. “As these microbes ferment oat fiber, they produce short-chain fatty acids—compounds that help keep the gut lining healthy and reduce inflammation throughout the body,” she adds. 

“Oats also contain magnesium and B vitamins to help steady energy and blood sugar throughout the day,” shares Peterson.

“For best results, aim [to eat] about one-half to one cup of cooked oats daily, or mix them in a few times per week as part of a balanced fiber routine,” Peterson suggests. “Enjoy them warm as oatmeal, soaked overnight with kefir or yogurt, or blended into smoothies and baked goods,” she adds. You can even sprinkle dry oats into pancake or muffin batter for an effortless fiber (and textural) upgrade, Peterson offers.

Kimchi

“Kimchi is a traditional Korean dish made from salted and fermented vegetables,” shares Whittington. It’s most commonly made with Napa cabbage and Korean radish, complete with seasonings like chili pepper, garlic, ginger, and fish sauce. “Kimchi provides probiotics and fiber, along with antioxidants that fight inflammation,” explains Whittington. As a bonus, the fermentation process enhances the bioavailability of the nutrients, helping you get the most out of the dish. “Kimchi is typically served as a side dish, but [it] can also be added to rice bowls, soups, tacos, or scrambled eggs for a flavorful probiotic boost,” Whittington says. Craving a comforting meal? Try making our Miso Chicken Noodle Soup With Kimchi.

Cooked and Cooled White Potatoes

White potatoes have earned a poor reputation, but they can actually benefit the body. For gut health specifically, white potatoes (along with other starchy foods like rice and pasta), contain a fiber-like starch called resistant starch, according to Shah. “When these foods are cooked and chilled for 24 hours, their resistant starch content increases,” she says. This is noteworthy because resistant starch is a prebiotic, meaning it can feed good bacteria.

For the most nutritious approach, cook white potatoes with healthy methods like boiling, baking, and steaming, per Shah. Use the cooked and cooled tubers in our Kimchi Potato Salad or Garlic-and-Herb Potato Salad.

Garlic

“Garlic is a prebiotic powerhouse,” says Peterson. More specifically, it contains natural fibers, like inulin and fructooligosaccharides, which feed the good bacteria living in your gut. This helps them grow and crowd out the less desirable strains, per Peterson. “Garlic is also rich in sulfur compounds, including allicin, which support detoxification pathways in the liver and strengthen the immune system,” she notes.

“Use fresh garlic in soups, sauces, or roasted vegetables for an easy flavor and health boost,” Peterson recommends. If raw garlic is too strong for your liking, note that gently cooking it softens its bite while retaining its gut-friendly benefits, she points out.