What to Include In a Gut-Healthy Meal Plan

 

Looking to improve the health of your gut microbiome? Eat more of these foods.

The health of your gut does more than just influence how your digestive tract works. A healthy gut may decrease inflammation and help ward off chronic health conditions and symptoms of aging. In contrast, an unhealthy gut may increase your risk of some diseases, such as inflammatory bowel disease, type 2 diabetes, heart disease, asthma and some cancers.

What is a healthy gut?

The health of your gut refers to the diversity of microorganisms that live inside your digestive tract – also known as your gut microbiome. A healthy gut microbiome contains many different types of bacteria, with an abundance of good bacteria to keep the bad bacteria in check. What you eat has a lot to do with how healthy or unhealthy your gut microbiome is.

What should be included in a gut-healthy meal plan?

To promote good bacteria in your gut, here are some things you’ll want to include in your diet:

• Foods rich in probiotics – such as fermented foods like yogurt, kefir, kimchi, kombucha, tempeh, miso and sauerkraut.
• Foods rich in prebiotics – such as garlic, onions, artichokes, bananas, pears, apples, raspberries, beans, lentils and whole grains.
• Anti-inflammatory foods – such as fruits and vegetables, nuts and seeds, beans, lentils, whole grains, olive oil, avocados, and foods rich in omega-3 fatty acids, like salmon, tuna and mackerel.
• Fiber-rich foods – such as all types of fresh fruit, vegetables, whole grains and legumes.
• Foods in a rainbow of colors – such as red tomatoes and strawberries, orange carrots and cantaloupe, yellow peppers and squash, purple cabbage and plums, blueberries and dark leafy greens.
• Foods rich in L-glutamine (an amino acid that supports gut function) – such as lean protein like chicken, turkey, fish, beef, pork, eggs, lentils and beans.
• Hydrating food and drinks – water is best but other foods and drinks that help keep you hydrated are also good for your gut, such as cucumbers, watermelon and celery.

What are probiotics?

Probiotics are live microorganisms, such as bacteria and yeast, that live in your gut. They are good for your body, which is why they are often referred to as “good” bacteria. Probiotics help fend off bad bacteria and boost your immune system so it's better able to fight off infection. They may also reduce inflammation, help with allergies and improve symptoms of irritable bowel syndrome and other health conditions.

What are prebiotics?

Prebiotics are a type of fiber that feeds good bacteria in the gut. They go through your digestive system without being digested, making it to your colon, where they serve as a food source for the good bacteria in your gut. When prebiotics are broken down by the bacteria in your gut, they create short-chain fatty acids that are beneficial to your health.

Prebiotics are also found in plant compounds (known as polyphenols) that make up the color of various fruits, veggies, legumes and spices. These also feed your good gut bugs.

What should you limit in a gut-heathy meal plan?

Unless you have a food allergy, you don’t have to completely eliminate any foods, but here are some foods you may want to limit if your goal is to improve the health of your gut microbiome (and your overall health as well):

• Foods high in added sugars – such as soda, baked goods and candy
• Foods that are highly refined – such as chips, crackers, breakfast cereals and white bread
• Foods high in trans and saturated fats – such as ultra-processed foods and fried foods
• Red and processed meat – such as beef, pork, lamb, sausage, hot dogs and salami (some quality meats, like grass-fed beef and pastured lamb, are okay to eat)
• Alcohol

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Date Last Reviewed: July 15, 2024

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

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