The Gut-Healthy Ingredients You Should Be Adding To Your Plate Every Day For Better Digestion

1. Yogurt/kefir

Yogurt is one 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 better digestion is your goal. Fermented foods like this one 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, per day led to better microbiome diversity and reduced markers of inflammation,” Cassetty says. “These factors can lower your risk of numerous conditions, including autoimmune conditions, type 2 diabetes, heart disease, and mood disorders like depression and anxiety.” Incredible!

2. Kimchi

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

You can mix kimchi into stews, rice, eggs, or anything else your taste buds desire–or you can even eat it on its own. Just remember that buying raw and unpasteurized kimchi is your best bet for the gut-healthy benefits, as heat kills the probiotics.

3. Berries

In addition to probiotics, another important factor to consider when it comes to gut-healthy foods is fiber. Richards says that berries like blueberries contain great amounts of fiber and phytonutrients that act as antioxidants in your body. "Antioxidants work to reduce free radical damage from toxins which lead to inflammation and chronic disease along with outward impacts like those associated with aging," she says. As far as blueberries go, they provide antioxidants known as flavonoids, which are plant compounds that “give these berries protection and when consumed give us similar protection on a cellular level,” all of which contributes to lower inflammation and, in turn, a healthier gut. Luckily, blueberries taste great mixed into yogurt or oatmeal–and are also a delicious snack on their own. 

The bottom line

At the end of the day, a healthy digestive system requires several different factors, from ample fiber to enough water and even to regular exercise–and if your gut health is off track for a reason you can’t pin down, 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!