What is a Gut Health Diet? Most of us have heard that “good health starts in the gut,” but what does that really mean? If you’re wondering how your gut influences everything from your energy levels to your skin health, you’re not alone. For many, taking control of their health has started with the decision to support their gut health naturally. And one of the best ways to do this is by getting intentional with what we eat.
Imagine having the power to “reset” your gut health, paving the way for a body that feels balanced and strong. When you know the foods that can transform gut health, like fresh leafy greens, fiber-rich veggies, and a few select superfoods, it becomes much easier to get your gut back on track. There’s also plenty to learn about which foods are best avoided, as some common choices can wreak havoc on our digestive systems and derail our goals.
But it’s not just about knowing the foods to embrace or avoid. Finding the right probiotics to work with your unique microbiome, or choosing a diet that aligns with your gut health goals, are powerful next steps. Ever wondered if a keto, paleo, or plant-based approach could be best for your gut? You’re not alone — and there are some surprising insights about what each can offer.
If your goal is gut health that helps with weight loss, improved skin, or just feeling better every day, you’re in the right place. So let’s dive in — there’s so much to explore when it comes to creating a gut health diet that truly works for you.
Resetting your gut health can feel daunting, especially with so much conflicting advice out there. But here’s the thing: a gut health diet focused on natural solutions really can make a difference, and it’s simpler than you might think. Naturopathic doctors and researchers have explored the connection between diet and gut health for years, and studies in medical journals confirm that even minor, intentional changes can have a huge impact on our microbiome balance and overall well-being.
Let’s start with one of the main disruptors: a poor diet. Research published in the American Journal of Clinical Nutrition highlights how diets high in processed foods, added sugars, and artificial ingredients can shift the balance of good and bad bacteria in the gut, leading to inflammation and various digestive issues (Bermudez & Dwyer, 2021). By shifting to a gut health diet centered on whole foods like vegetables, fruits, healthy fats, and fiber-rich grains, you’re providing a supportive foundation for your gut microbiome.
Probiotics and prebiotics are equally essential to any natural gut health reset. Probiotics, found in foods like yogurt, kimchi, and kombucha, introduce beneficial bacteria to your gut. Meanwhile, prebiotics (from fiber-rich foods like garlic, onions, and bananas) serve as “food” for these good bacteria, helping them thrive. Nutrition and Health, a leading journal, recently published a review emphasizing that the right balance of probiotics and prebiotics can support a healthier microbiome and boost the immune system (Smith et al., 2023).
Digestive enzymes also play a key role in breaking down food so your gut can properly absorb nutrients. Naturopathic doctors often recommend enzyme supplements or enzyme-rich foods like pineapple and papaya, which can ease digestion and reduce bloating. A review in the Journal of Digestive Health discusses how certain enzymes may relieve symptoms of irritable bowel syndrome (IBS) and improve nutrient absorption (Kaur & Tandon, 2022).
Building a balanced, natural approach to gut health is entirely possible with these strategies. Combining a whole foods-based diet, targeted probiotics and prebiotics, and digestive enzymes can establish a strong foundation, improving not only your gut health but also your energy, mental clarity, and skin.
Eating a gut health diet is one of the best ways to support digestion, immunity, and even mental clarity. Many foods naturally contain compounds that help feed the beneficial bacteria in our gut, reduce inflammation, or provide the enzymes needed for optimal digestion. Studies from the Journal of Gastrointestinal Health highlight how foods rich in fiber, antioxidants, probiotics, and certain enzymes can balance the gut microbiome, protecting against common digestive issues like bloating, gas, and constipation (Lee & Wang, 2022). Here’s a quick look at 10 powerhouse foods and why they’re so beneficial for gut health.
| Food | Why It’s Good for Gut Health |
| Yogurt | Rich in probiotics, it introduces beneficial bacteria to support gut microbiome balance. |
| Kefir | This fermented milk drink is packed with probiotics, which can help reduce inflammation in the gut. |
| Sauerkraut | Contains fiber and probiotics from fermentation, which improve digestion and prevent constipation. |
| Kimchi | Fermented vegetables rich in both probiotics and prebiotics, which feed good gut bacteria. |
| Garlic | Acts as a prebiotic, providing “food” for beneficial bacteria to thrive in the gut. |
| Onions | Also a prebiotic, helping to fuel probiotics and increase their effectiveness in the gut. |
| Bananas | High in fiber and prebiotics, which support healthy digestion and feed good gut bacteria. |
| Apples | Contain pectin, a type of fiber that helps with gut inflammation and encourages beneficial bacteria. |
| Almonds | Rich in fiber and prebiotics, which can improve gut flora diversity and digestive health. |
| Ginger | Contains compounds that aid in digestion, reduce nausea, and stimulate enzyme production. |
These foods are not only delicious but offer real benefits to your digestive health. Adding a few of these to your diet regularly can help establish a healthier, more balanced gut, making a noticeable difference in how you feel daily.
In the world of gut health, a few foods stand out as true “superfoods,” offering exceptional benefits for your gut microbiome, digestion, and even overall health. According to research published in Nutrients and the Journal of Gastrointestinal Health, some foods bring concentrated doses of probiotics, prebiotics, and anti-inflammatory compounds, making them especially potent for supporting gut health (Martínez-González et al., 2021; Lee & Wang, 2022). Out of the top gut-boosting foods, the following three are often highlighted by medical studies and nutrition experts as essential superfoods for a gut health diet.
|
Superfood |
Why It’s a Gut Health Superfood |
|
Yogurt |
Rich in live probiotics, yogurt introduces large amounts of beneficial bacteria to the gut, promoting balance and aiding digestion. Studies show that regular yogurt consumption can help reduce gut inflammation and improve symptoms of conditions like IBS (Kishore & Pillai, 2021). |
|
Kimchi |
This fermented food contains both probiotics and prebiotics, which work together to feed and sustain healthy gut bacteria. Kimchi is also high in vitamins and antioxidants, which help reduce inflammation and support gut health (Lee & Hong, 2021). |
|
Garlic |
Known for its high levels of prebiotics, garlic provides fuel for good gut bacteria, allowing them to thrive. Research also suggests that garlic’s anti-inflammatory and antimicrobial properties can protect the gut lining and reduce harmful bacteria (Rossi et al., 2021). |
These three superfoods—yogurt, kimchi, and garlic—are powerhouse additions to a gut health diet. Including them in your meals regularly can create a more balanced microbiome, reduce inflammation, and support long-term gut health.
If you’re aiming for a balanced gut and weight loss, some foods can support both goals at once. Research from the American Journal of Clinical Nutrition and Journal of Nutritional Biochemistry shows that fiber, probiotics, and nutrient-dense foods help keep your gut microbiome healthy while also reducing hunger and supporting a stable metabolism (Bermudez & Dwyer, 2021; Chen et al., 2022). Here are seven top foods that work wonders for both gut health and weight loss.
|
Food |
Why It’s Good for Gut Health and Weight Loss |
|
Greek Yogurt |
Rich in probiotics, Greek yogurt helps balance gut bacteria and provides high protein, keeping you fuller longer and aiding weight control (Smith et al., 2022). |
|
Leafy Greens |
Spinach, kale, and Swiss chard are high in fiber and water, promoting fullness and supporting digestion. They also act as prebiotics, feeding beneficial gut bacteria (Martínez-González et al., 2021). |
|
Berries |
Low in calories and high in fiber, berries like blueberries and raspberries support digestive health, reduce cravings, and contain antioxidants to decrease gut inflammation (Kishore & Pillai, 2021). |
|
Chia Seeds |
These tiny seeds are loaded with fiber, which expands in your stomach, promoting satiety. They also help regulate digestion and support gut health by acting as a prebiotic (Lee & Wang, 2022). |
|
Oats |
High in soluble fiber, oats aid in digestion, help lower cholesterol, and stabilize blood sugar, supporting both weight loss and gut health (Chen et al., 2022). |
|
Apples |
Apples contain pectin, a prebiotic fiber that supports gut bacteria and digestion. They’re also low-calorie and keep you full due to their high fiber content (Rossi et al., 2021). |
|
Avocado |
Full of fiber and healthy fats, avocado helps with digestion, reduces hunger, and contains prebiotic fiber that supports gut health, making it ideal for weight management (Smith et al., 2022). |
Incorporating these foods into your daily meals can promote weight loss while keeping your gut balanced and healthy. By choosing nutrient-dense options that support digestion and fullness, you’re setting up both your gut and weight goals for long-term success.
When choosing a diet that supports gut health, it’s essential to consider how different dietary patterns affect the microbiome, digestion, and overall inflammation. While many popular diets promise various health benefits, not all are created equal when it comes to supporting a balanced gut. In the table below, we compare several common diets—keto, paleo, Mediterranean, vegan, and the Standard American Diet (SAD)—to see how each stacks up in terms of gut health benefits. While many diets have their strengths, the ketogenic (keto) diet stands out for its potential to reduce sugar intake, encourage gut-healing fats, and provide the right balance of probiotics and prebiotics, making it an especially effective choice for nurturing a healthy gut microbiome. Let’s break down why keto might be the top pick for gut health, as compared to other popular diets.
|
Diet |
Overview |
Pros for Gut Health |
Cons for Gut Health |
Why Keto May Be Better for Gut Health |
|
Keto |
Low-carb, high-fat |
Reduces sugar intake, may prevent overgrowth of harmful bacteria, supports healthy fats and probiotic foods |
May lack fiber if not well-balanced |
Keto emphasizes foods like fermented vegetables and healthy fats that support a balanced microbiome, reduce inflammation, and prevent blood sugar spikes. |
|
Paleo |
Focuses on whole foods, avoids grains, dairy, and processed foods |
High in natural proteins and vegetables, promotes balanced blood sugar |
Limits dairy-based probiotics, can be low in certain prebiotics |
While Paleo encourages whole foods, it limits probiotics, whereas Keto can easily include both probiotic and prebiotic foods. |
|
Mediterranean |
Emphasizes whole grains, vegetables, legumes, healthy fats |
Rich in fiber, promotes diverse microbiome with many plant foods and probiotics |
Higher carb intake may promote growth of yeast and sugar-loving bacteria |
Keto’s lower carb focus reduces sugars that can feed harmful gut bacteria, and it can incorporate similar healthy fats as Mediterranean diet. |
|
Vegan |
Plant-based, avoids all animal products |
High in fiber, rich in plant-based prebiotics, supports gut diversity |
May lack key probiotics from fermented dairy, can be high-carb |
Keto allows for plant-based options while reducing carbs that can disrupt gut balance, whereas vegan diets can miss out on probiotics. |
|
Standard American Diet (SAD) |
High in processed foods, sugars, and refined carbs |
Few benefits for gut health, often lacks fiber and healthy fats |
High sugar and processed food intake can harm gut bacteria, cause inflammation |
Keto contrasts SAD by focusing on whole foods, minimizing sugars, and supporting gut diversity. |
The ketogenic diet is better for gut health compared to other popular diets due to its focus on reducing sugars that feed harmful bacteria, including ample healthy fats for gut lining health, and the flexibility to incorporate probiotics (like yogurt and kimchi) and prebiotic-rich vegetables. By emphasizing nutrient-dense, anti-inflammatory foods, the keto diet can be a gut-friendly choice for many, as long as fiber-rich, low-carb vegetables are included.
When it comes to probiotics, finding one that covers a broad spectrum of bacteria is essential. One of the best options available is i26 Hyperimmune Egg Powder by Youngevity, a powerful supplement designed to target over 26 strains of harmful bacteria. This wide coverage is key because, in a balanced gut, good bacteria need all the support they can get to combat harmful strains that can cause digestive issues and compromise immunity. A probiotic like i26 Hyperimmune Egg Powder, doesn’t just boost good bacteria—it actively works to keep the bad strains in check, promoting a healthier and more balanced microbiome.
i26 Hyperimmune Egg Powder is not only effective but incredibly pure and safe, which is why I personally take it—and even give it to my dog! Its purity makes it safe for people of all ages, even young children. You can simply mix the powder into their juice to make it a simple addition to their daily routine.
Using i26 Hyperimmune Egg Powder means choosing a product that’s both potent and gentle, and it’s a great fit for anyone looking to enhance their gut health naturally while ensuring broad-spectrum coverage for maximum benefits.
When it comes to gut health, certain foods can do more harm than good. Many commonly consumed foods can disrupt the balance of bacteria, cause inflammation, and even introduce harmful compounds to the digestive tract. In particular, wheat, barley, rye, and fried foods are some of the worst offenders when it comes to damaging gut health. The table below outlines why these foods are so problematic and how they impact the gut.
Food | Why It’s Harmful for Gut Health |
Wheat | Wheat contains gluten, a protein that can be difficult to digest, especially for those with gluten sensitivity or celiac disease. Gluten can irritate the gut lining, causing inflammation and contributing to leaky gut syndrome by allowing toxins to pass through the gut barrier more easily. |
Barley | Like wheat, barley contains gluten, which can trigger digestive distress and inflammation. Barley is also high in FODMAPs (fermentable carbohydrates), which can lead to gas, bloating, and digestive discomfort for those with sensitive guts or IBS. |
Rye | Rye is another gluten-containing grain that is hard for many to digest, particularly if they are gluten-sensitive or intolerant. It can cause bloating, cramping, and inflammation in the gut, leading to discomfort and potential long-term gut health issues. |
Fried Foods | Fried foods are cooked in oils that, when heated to high temperatures, can release harmful compounds known as acrylamides. These compounds are carcinogenic, meaning they have the potential to damage cells and disrupt the natural gut bacteria balance. The excess saturated fats in fried foods can also cause inflammation in the gut, leading to poor digestion and irritation of the gut lining. |
Each of these foods can weaken the gut lining, trigger inflammation, or disrupt the balance of gut bacteria, all of which are essential factors in maintaining a healthy digestive system. Avoiding or limiting these foods can play a significant role in promoting a healthier gut and reducing the risk of digestive issues.
Maintaining optimal gut health requires mindful dietary choices and an understanding of what supports or disrupts the delicate balance of the microbiome. Incorporating gut-friendly foods like yogurt, kimchi, and garlic, alongside a nutrient-dense diet such as keto, can promote beneficial bacteria, reduce inflammation, and support digestion. Avoiding harmful foods like wheat, barley, rye, and fried foods is equally important, as these can irritate the gut lining and introduce harmful compounds. Supplements like i26 Hyperimmune Egg Powder by Youngevity offer additional support by targeting over 26 strains of harmful bacteria, making them ideal for a balanced microbiome. By focusing on gut health through natural strategies, you can not only improve digestion and immunity but also achieve broader wellness goals like weight management and reduced inflammation, ensuring long-term vitality for both you and your loved ones.
