Yogurt, kefir and kombucha arent the only foods that are good for your gut.
These plant-based foods can promote gut health too!
So, the trick tobetter gut healthis cultivating more of those good gut bacteria.
Photo:Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf
And the best way to do that is by eatingcertain gut-friendly foods.
You may have already heard that probiotic-rich foods like yogurt and kefir are great for gut health.
But there are loads of plant-based foods that support gut health, too.
If better gut health is on your to-do list, load up on these seven dietitian-approved plant-based foods.
Your gut will thank you!
This indigestible carbohydrate travels intact to the colon, where the beneficial bacteria that live there feed on it.
That doesnt just help those healthy bugs grow and thrive.
It also gives them the power to crowd out more harmful bacteria.
When these good bacteria digest fiber, they also make beneficial byproducts called short-chain fatty acids.
But fiber is just the beginning.
Plant foods also contain healthy fats, antioxidants and other nutrients that improve gut health.
So, think of them as a cocktail for better gut health!
The 7 Best Plant-Based Foods for Gut Health
1.
Another reason to love oats?
Theyre incredibly versatile, so you’re able to enjoy them as a savory and sweet ingredient.
Check out ourHealthy Oat Recipesfor creative ways to add these healthy whole grains to your diet.
Also good to know: Oats arent the only grain that contains beta-glucan.
It also pairs well with salads and is an easy way to add whole grains to soup.
Try it in thisRoasted Beet & Barley Salador our heartyBean & Barley Soup.
Mushrooms
Beta-glucans arent only in oats and barley.
Theyre also found inmushrooms.However, mushroom beta-glucans are a little different than the types in oats and barley.
Or, for a double dose of beta-glucan, try ourCream of Mushroom & Barley Soup.
For instance, 1 cup of blackberries delivers 8 grams of digestion-friendly fiber.
No matter what throw in of berry you prefer, these sweet fruits are filling and delicious.
Whether you enjoy them fresh or frozen, theseHealthy Berry Recipesare filled with inspiration.
Lentils
Lentilsare small but mighty legumes.
Just 1 cup of cooked lentils packs 16 grams of fiber.And not just any kind of fiber.
Lentils contain a unique fiber called resistant starch that gut bacteria love to feast on.
So, think of them as fertilizer for your gut.
For perfect lentils every time, try thisfoolproof cooking method.
Tempeh
Tempeh is a fermented soy product native to Indonesia.
Tempeh makes a tasty protein-rich filling for plant-based tacos, like these Tempeh & Mushroom Tacos.
Its also an easy way to pump up the protein in a plant-based Tempeh “Chicken” Salad.
Of course, almonds are a tasty, convenient snack.
But why stop there?
Theyre also a great way to add gut-friendly fiber and healthy fats to almost any meal.
If you need ideas, theseHealthy Almond Recipescan get you started.
Cashews
Cashews don’t get as much attention as other nuts.
Cashews pair excellently with stir-fries, like our Thai Chicken Stir-Fry with Basil & Cashews.
Theyre also a tasty way to add crunch to casseroles, like ourGarlic Cashew Chicken.
If you dont eat dairy, you’re able to also blend them to make a nondairycream substitute.
The Bottom Line
Plant-based foods are filled with nutrients for better gut health.
For more gut-health inspiration, check out these19 Gut-Healthy Dinners you might Make in 30 Minutes or Less!
2020;11(1):45-65. doi:10.1039/c9fo01634a
U.S. Department of Agriculture.
Food Data Central.Blackberries, raw.
U.S. Department of Agriculture.
Food Data Central.Lentils, mature seeds, cooked, boiled, without salt.
2024;16(1):3. doi:10.31083/j.fbe1601003
U.S. Department of Agriculture.
U.S. Department of Agriculture.
FoodData Central.Almonds, NFS.
2019;3(8):nzz079.
2023;71(25):9762-9771. doi:10.1021/acs.jafc.3c01415
