Gut-healthy ingredients you should add to your plate every day for better digestion

bowl of berries next to glasses of kefir

bowl of berries next to glasses of kefir

You may already know that your gut health plays a vital role in your overall well-being, which means helping your digestive system thrive is an essential part of maintaining virtually every other area of ​​your health. And, as you may also know, one of the most important factors in gut health is your diet, which can make or break your gut microbiome. While there are several types of foods you should avoid for healthy digestion, such as sugary and processed snacks, there are also several ingredients you can incorporate into your daily diet to keep things regular and running smoothly.

To find out some of the best foods you can eat every day for better digestion, we spoke to health experts Samantha CassetteMS, RD, Nutrition Advisor by siggi and co-author of sugar shock; Trista Best, RD for Balance One; and Lisa Richards, nutritionist and creator of The Candida Diet. They told us that yogurt, kimchi, and berries are three foods you should start adding to your plate to keep your gut balanced. Find all their expertise below!


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1. Yogurt/kefir

Yogurt is a probiotic-rich food that’s fantastic for your gut, and kefir is a type of fermented yogurt that you should definitely consider incorporating into your diet if your goal is to improve digestion. Fermented foods like this are some of the best things you can eat to improve your gut health. “One study found that eating six servings of fermented foods, like yogurt, a day led to better microbiome diversity and reduced markers of inflammation,” Cassetty says. “These factors can reduce your risk of many diseases, including autoimmune diseases, type 2 diabetes, heart disease, and mood disorders like depression and anxiety.” Unbelievable!

2. Kimchi

If kefir isn’t your thing but you still want the benefits of fermented foods, kimchi is another delicious cabbage dish that works wonders in a range of dishes and can do wonders for your gut health. This spicy fermented food is common in Korean dishes. “The fermentation process requires lots of good bacteria, and they are retained in the food after the process is complete,” says Best. For this reason, consuming foods like kimchi will help restore the balance of bacteria in your gut.

You can stir kimchi into stews, rice, eggs, or whatever your taste buds desire — or you can even eat it on its own. Remember, buying raw, unpasteurized kimchi is your best bet for gut health benefits because heat kills probiotics.

3. Berries

Along with probiotics, fiber is another important factor to consider when it comes to gut-healthy foods. Richards says berries like blueberries contain high amounts of fiber and phytonutrients that act as antioxidants in your body. “Antioxidants work to reduce free radical damage caused by toxins that lead to inflammation and chronic disease as well as outward impacts like those associated with aging,” she says. As for blueberries, they provide antioxidants known as flavonoids, which are plant compounds that “give these berries protection and, when eaten, provide us with similar protection at the cellular level,” that which helps reduce inflammation and, in turn, better health. intestine. Luckily, blueberries are delicious mixed with yogurt or oatmeal and also make a delicious snack on their own.

The bottom line

Ultimately, a healthy digestive system requires several different factors, ranging from enough fiber to enough water and even regular exercise – and if your gut health isn’t good for some reason you don’t can’t pinpoint, talking to your doctor is always your best option. However, when in doubt, incorporating more gut-healthy foods like these into your diet is never a bad idea!

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