5 everyday foods could radically boost your gut health, experts say

Yogurt and probiotics are often highlighted for gut health, but some everyday foods you already have in your kitchen can provide similar benefits.

As gut health becomes a growing focus in the wellness world, experts point out that the microbiome (the trillions of bacteria that live in the digestive tract) is a key player in everything from digestion to immunity.

Beyond probiotic staples like yogurt, some everyday foods packed with fiber, prebiotic and anti-inflammatory properties can also help support a healthy gut.

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“Yogurt, kombucha, and sauerkraut provide probiotics (live bacteria), while foods like beans and oats provide prebiotics, which help feed these bacteria,” New York-based nutritionist Robin DeCicco told Fox News Digital.

“If you don’t have prebiotics, the good bacteria may not survive. … You need to have both.”

A nutritionist writing for Tasting Table recently highlighted several kitchen staples that may help fight gastrointestinal disorders such as inflammatory bowel disease, cardiovascular disease, diabetes, autoimmune disease, and cancer.

Below are five unexpected nutrients that may support gut health.

1. Avocado

Widely known for its healthy fats, avocados also provide approximately 14 grams of fiber per fruit.

This fiber may also help support digestion while feeding beneficial gut bacteria. Large studies conducted in recent years have shown that daily avocado intake increases beneficial gut bacteria.

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In a 12-week randomized controlled trial, overweight or obese adults who ate avocados every day had greater gut microbiome diversity and higher levels of certain fiber-fermenting bacteria, according to research published in the Journal of Nutrition.

2. Beans and legumes

Beans, lentils and chickpeas are full of fiber, which can help feed gut bacteria and support overall digestive health. (iStock)

Beans, lentils, and chickpeas are full of both soluble and insoluble fiber, making them the best choice for gut health. Research suggests that legumes may help increase beneficial gut bacteria and support metabolic health, according to recent research.

“The more fiber you have, the more you support the beneficial bacteria in the gut,” DeCicco said.

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He also suggested adding beans slowly to prevent bloating and pre-soaking dried beans to ease digestion.

3. Garlic

Although garlic is best known for enhancing flavor, it also contains compounds that may benefit the gut microbiome.

It is rich in prebiotics, which help feed good bacteria, and contains naturally occurring sugars called fructans, which can encourage the growth of probiotics in the gut. Tasting Table.

Garlic contains prebiotics, which help feed beneficial bacteria and support a healthy gut microbiome. (iStock)

New research suggests that compounds found in plant foods like garlic are metabolized by gut bacteria and may help support a healthier microbiome.

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4. Oats

A hearty bowl of oatmeal can do more than just warm the stomach.

Its fiber has been shown to help support gut health by encouraging the growth of beneficial bacteria.

Oats are rich in fiber, which can aid digestion and encourage the growth of good bacteria in the gut. (iStock)

“Oats are excellent for detoxifying waste and relieving constipation,” DeCicco said.

“The more fiber you have in your body, the more it can help reduce inflammation and reduce your risk of developing disease.”

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DeCicco suggested pairing oats with protein and healthy fats to make the meal more balanced and keep you full longer.

5. Flaxseed

Flaxseed has gained popularity as a “superfood”—DeCicco praised it as “an all-around super healing food”—and its benefits extend to gut health.

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Studies have shown that the seeds are rich in both soluble and insoluble fiber, which helps nourish gut bacteria while also supporting regular bowel movements.

Grinding flaxseeds before eating may help the body absorb nutrients better. (iStock)

They also contain plant-based omega-3 fatty acids and compounds called lignans, which have antioxidant and anti-inflammatory properties, according to DeCicco.

“Ground flaxseed is best because the body can absorb nutrients more easily that way,” he notes.

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She recommended starting small and drinking plenty of water to aid digestion and adding it to foods like oatmeal, yogurt, smoothies, eggs or salads.