1. Bone broth
Bone broth has gained immense popularity in the beauty and wellness industries. This collagen-rich broth is packed with gelatin, which can help strengthen the gut lining.
"Bone broth has something named gelatin, which is very good for your gut. Imagine gelatin as a shield that covers and protects the lining of your gut. It can help fix problems such as leaky gut syndrome, where the stomach is not operating properly. Bone broth is like a warm hug for your stomach. The amino acids inside can help lessen inflammation and support the gut lining. It’s a simple way to nurture your insides," says Dr. Peter Brukner, a nutritionist, dietitian, and author of Fat Lot of Good.
2. Yogurt
Yogurt is a rich source of probiotics, which have live beneficial bacteria that can promote a healthy gut microbiome. A healthy microbiome aids in breaking down food more efficiently, allowing for better nutrient availability.
Dr. Brukner says probiotics such as yogurt are "like heroes for your digestion. They help to break food down, so it is easier for your body to take in the nutrients. They also keep harmful bacteria in check, reducing the chance of stomach problems."
READ MORE: A Nutritionist Ranks The ‘Best’ And ‘Worst’ Types Of Yogurt For Your Gut Health: Activia, More
3. Bananas
This one may be unexpected, but bananas are also powerful for gut health. Dr. Brukner states that thanks to pectin, "it can make constipation or diarrhea better. Also, bananas give lots of prebiotics that act like food for the good bacteria in your stomach."
4. Turmeric
Turmeric is another powerful anti-inflammatory food that can aid in gut health. Turmeric contains curcumin, which can help reduce inflammation in the GI tract. This is especially helpful with people who suffer from IBD and Crohn’s disease.
"Turmeric, the spice that gives curry its yellow color, has potent anti-inflammatory properties. Turmeric supplements or a cup of turmeric tea can help reduce gut inflammation, easing symptoms like bloating, cramps, and diarrhea. I’ve found turmeric especially helpful for patients with IBS or Crohn’s disease," says Dr. Ralph Waldo.
5. Garlic
Garlic contains prebiotic compounds that help nourish beneficial gut bacteria. These probiotics can help with the growth of good bacteria, which contributes to a balanced gut microbiome. It’s important to start with a small amount if you’re not used to eating garlic, as an excess amount can cause digestive discomfort.
"This stuff is a prebiotic that also has abundant antimicrobial and antiviral properties, meaning that it will both help good bacteria grow and also keep bad bacteria at bay, fending off infection while your body heals," notes Jordan Anthony, a registered dietitian from Ahara.
6. Artichokes
Artichokes are chock-full of fiber, which is essential for digestion. Since they also contain inulin, a type of prebiotic fiber, they can promote the growth of good bacteria.
"In addition to their other qualities, artichokes are packed with inulin, a fiber that works as a prebiotic, helping to support your gut microbiome, which will in turn help to heal your gut," Anthony states.