Have Tummy Issues? Here Are The Best Foods For Gut Health

Hey guys!

Through my very looooong and complicated journey to get to the bottom of how to prevent bloating, stop my skin from breaking out, and just find foods that make me feel BETTER, I learned soooo much about gut health!

It’s seriously so crazy how much in our body is linked to the gut. Guess that’s why the experts call it the second brain, huh?

So how exactly do we keep the gut in tip-top shape? It’s probably no surprise that nutrition is a big part of it. Soo, I did some research and made a little list of the best foods for gut health.

Let’s discuss!

What are probiotic foods for gut health?

I think we’ve all heard of probiotics. We see them on yogurt labels and we see ads for supplements. But why are they important for gut health? Should we be taking them as a supplement, or can we get enough from food? Do we only need them when we’re having “issues?”

The answer – Probiotics are the “good” bacteria in the digestive tract that help break down the food you eat and absorb nutrients, while also helping get rid of toxins. There are several different types and strains of probiotics, and each one affects the body differently. For example, Lactobacillus Acidophilus helps with digestion in the small intestine.

We can usually get plenty of probiotics through our diet! It’s best to eat probiotic foods on a regular basis so we can reap the benefits in a PROactive way. In other words, having probiotic foods in our regular diet will support a healthy gut and prevent problems.

Basically, we want the gut microbiome to be weighted more towards the good guys. To do that, here are some good source of probiotics!

Yogurt – This is the most common place to start.

Kefir – Kinda like yogurt, but drinkable. It can contain 10+ strains of bacteria!

Sauerkraut – Fermented cabbage. It’s good on sandwiches and some salads!

Kimchi – The spicy Korean version of sauerkraut.

Miso – A fermented paste. Not the most appetizing description but it’s really good in sauces and soups, like miso soup!

Tempeh – This is like tofu, but it’s fermented. That’s where the probiotics come in!

Kombucha – A yummy drink, which makes it super easy to sneak in some probiotics!

And then there are PREbiotics!

Okay, so PRObiotics are the actual good bacteria living in your gut. PREbiotics just keep the good guys fed and thriving. They have all kinds of crazy sciencey names like galactooligosaccharides – which is kinda fun to say – but all you need to know is that they’re types of fiber found in your fresh fruits and veggies. So the best way to get PREbiotics? A diet with a variety of whole foods. Here are some of the best prebiotic foods!







bowls of healthy food zoodles banana oatmeal berries carrots meal prep pad

A variety of whole foods is always a win

Food doesn’t have to be a probiotic or prebiotic to benefit your gut. Eating a variety of whole foods pretty much guarantees that you’ll get a couple of other important gut-friendly substances like:

Polyphenols – a plant chemical that beneficial gut bacteria loooooove. Found in foods like berries, red onion, dark chocolate, tea, and some other fruits and vegetables.

Fiber – We KNOW the gut loves fiber! It keeps everything regular and moving, so digestion is efficient. Fiber combats inflammation, which is another plus! And inulin, a specific type of fiber, is actually a prebiotic.

Some foods could harm your gut health

There are some foods that won’t be doing your gut microbiome any favors. HOWEVER. I’m not saying avoid them at all costs. I don’t think eating these foods occasionally will cause any noticeable issues. But if your diet is heavily weighted in one or more, your gut may thank you if you add in a little variety.

Red Meat – Red meat contains something called carnitine. Basically, this could interact with the gut bacteria to produce a harmful substance that could cause atherosclerosis, which is bad news for your cardiovascular system.

Artificial Sweeteners – Look for ingredients like saccharin, sucralose and aspartame, which are usually found in “sugar-free” packaged foods and drinks. Some studies suggest that eating a lot of these could change the balance of bacteria in the gut.

Refined Foods – Think things made with white flour like breads and pastas. The issue with refined foods is that they’ve been stripped of all of their fiber!

Alcohol – Alcohol could mess with the balance of bacteria in the gut, but so far research says that moderate use is okay!

Some other things that can throw off your gut health include lack of sleep, taking antibiotics, smoking, stress, and not exercising regularly!

Soooo the takeaway here, as usual, is to eat a balanced diet! Focus on variety and LOTS of fruits and veggies. Your gut will thank you and you’ll feel great.

What food for gut health are you most excited to try? Tell me in the comments! 

7 thoughts on “Have Tummy Issues? Here Are The Best Foods For Gut Health”

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  1. Silke says:

    Dear Cassey,

    I just started my 90 day journey two weeks ago but I am having trouble with my digestion. I thought I was eating healthy before too, I cut out bread (which was not easy, since I live in Germany :)) a while ago and opted for oatmeal in the mornings but I kept gaining weight and I felt unhappy. But as I said, my digestion is not good and I really want to continue with the 90 day journey. Do you have any tips for me?

    Thanks and all the best from Berlin

  2. Magdalyn says:

    Dear Cassey, I’m 14 going in 15 in a few months and I was thinking about doing the 90 day journey. I would like to do it because I want to eat healthy and just feel better for myself. However, I’m having thoughts like “is it okay for me to do?” and “should I be doing this at a young age?”. Should I do this journey? From, Magdalyn

    1. Molly says:

      Hi Magdalyn! I think looking for ways to improve your health is amazing! It definitely shows a lot of maturity, and it’s great to see in someone your age. However, I do not think the 90 day journey would be the best way to go about beginning this process. When we participate in these kinds of fitness or nutritional challenges, we subconsciously put a lot of pressure on ourselves to stick to them. This can sometimes end up with us falling into a downwards spiral in terms of our feelings about ourselves, fitness, and our diet. So instead, I would recommend you start off with practices like eating a fruit and vegetable with every meal, going on walks with friends or family a few times a week, getting involved with a sport (or even workout or yoga class), or even making an effort to eat more plant based foods if that’s what you’re interested in. But really, it is your life, and you are ultimately the one in control, so take my words lightly. I wish you the best!

  3. I have lots of bouled or steamed fresh ginger in 1 liter per day its a good colon cleanser with a whole squeezed lemon

  4. Xian says:

    Carnitine is an amino acid and actually plays an important role for metabolism. And fibre is not always a great option for gut health as most types exacerbate inflammation which the majority of the population has to various degrees. As a holistic nutritionist it is frustrating seeing people “learn” about their bodies on social media or websites that go off of old schools of thought that have long been disproven. People deserve better than that! Do your own research kids. Blogs don’t count as professional advice.

    1. blogilates says:

      I work with a registered dietitian for these posts and I always encourage everyone to try what works best for their body!

  5. Meghan says:

    Wow, this was really fascinating! Im definitely doing more research. Thanks, Cassey!