Maintaining a healthy gut is integral to your overall well-being; your gut plays a crucial role in digestion, immune function, and even weight management. Luckily, there are several things you can do every day to keep your gut in great shape—and your diet is one of the most important places to start.
In addition to limiting your intake of harmful, inflammatory foods, there’s also an array of ingredients you can eat each day to bring balance to your gut microbiome, give your metabolism a boost, and aid digestion. To discover a few of the best options, we spoke to registered dietitian Michelle Saari. She told us that yogurt, almonds, leafy greens, and salmon are all key foods to add to your plate. Learn more about the benefits of each below.
1. Yogurt
Yogurt isn't only a delicious, versatile breakfast food. It also offers up a wide array of health benefits, especially when it comes to your gut. Rich in probiotics like Lactobacillus and Bifidobacterium, this food stands as a cornerstone for a well-balanced gut microbiome. According to Saari, "Yogurt is essential for a balanced gut microbiome, crucial for digestive and immune health."
Saari highlights the benefits of yogurt for weight loss, noting that the combination of protein and probiotics not only supports digestive health but also contributes to a feeling of fullness, making it a valuable addition to a weight-loss-focused diet. "A typical serving, providing about 12 grams of protein, aids in satiety, reducing overall calorie intake, beneficial for weight loss," she says.
Furthermore, Saari points out that the calcium and protein content in yogurt can boost thermogenesis and fat metabolism. This means that incorporating yogurt into your diet could potentially lead to your body burning more calories, aiding weight loss.
Plus, there are so many healthy toppings you can add to your bowl to take your yogurt to the next level!
2. Almonds
Go nuts for nuts! Almonds, in particular, make one of the healthiest snacks out there. They're perfect for weight loss and gut health. With an impressive nutritional profile, almonds are undoubtedly a top choice for gut health and weight management. "With about 3.5 grams of fiber per ounce, almonds support digestive health and regular bowel movements, contributing to a healthier gut," Saari explains.
Plus, the combination of fiber and protein makes almonds a perfect food to keep you satisfied and full throughout the day. Additionally, the monounsaturated fats and omega-6 fatty acids in almonds play a role in metabolic regulation, while the magnesium content is vital for energy production—and could even help you sleep better. What's not to love?
3. Leafy Greens
Leafy greens are some of the most praised veggies in the health world. And that's for a good reason! Options like spinach and kale are nutritional powerhouses, and they're particularly good for your gut and your weight loss efforts. "High in insoluble fiber, leafy greens like spinach and kale promote regular bowel movements and a healthy gut," Saari says.
These greens are not only low in calories but also packed with essential vitamins A, C, and K, making them ideal for a nutrient-dense, weight-loss-friendly diet. Their high iron content is another major plus. Saari notes that it's "crucial for oxygen transport in the blood, essential for efficient metabolism and energy production." Overall, including spinach and kale in your diet can thus support both gut health and overall metabolic efficiency.
4. Salmon
Fish, anyone? As far as protein goes, it's hard to find a better option than salmon. This tasty fish is rich in omega-3 fatty acids, particularly EPA and DHA, which Saari explains can "reduce gut inflammation, promoting overall gut health." The anti-inflammatory properties of omega-3s contribute to a balanced gut environment.
As a high-protein food, with approximately 22 grams per 3-ounce serving, salmon also plays a role in increasing metabolic rate and reducing appetite. "The omega-3s in salmon also influence genes related to metabolic processes, potentially enhancing the body's fat-burning ability," Saari tells us. And if these benefits weren't enough to convince you to cook some salmon up this week, consider the fact that it's also great for your heart—and your hair, skin, and nails. Incredible!
