Gut Healthy Foods for Better Digestive Health

Summary: Learn how to improve gut health naturally with gut-friendly foods and simple lifestyle changes. This article focuses on what to eat, what to avoid, and why paying attention to your gut health is essential for your overall well-being.

Listen to your gut

Have you ever stopped to think about your gut and how it impacts the rest of your body? Maybe you’ve noticed occasional bloating, discomfort and unpredictable shifts in digestion that seem to creep in with age.

It’s time to listen to your gut, which does more than just process the food you eat. It’s a powerhouse of trillions of bacteria that influence many things in your body, from your immune system to energy levels. Think of it as a hub for your overall health. Tiny organisms, known as gut microbiome, play a big role in keeping your digestion running smoothly, boosting your immune system as needed, and even impacting your mood and energy levels.

Why gut health matters

When your gut is healthy, everything feels easier—your body processes food efficiently, you feel energized, and you may even notice fewer issues like bloating or constipation. When it’s out of balance, you might experience uncomfortable symptoms or even chronic conditions like irritable bowel syndrome (IBS) or blood sugar issues such as diabetes.

The gut microbiome—the trillions of bacteria living in your digestive system—helps your body absorb nutrients, fight infections, and regulate hormones. This means that if your gut isn’t in good shape, you could feel the effects everywhere: low energy, frequent illnesses, and even mood swings.

Poor gut health has also been linked to more serious health concerns, like diabetes, autoimmune diseases, and even mental health conditions. Meanwhile, a balanced gut can help manage irritable bowel syndrome (IBS), reduce inflammation, and support a strong immune system.⁽¹⁾

Here’s the good news: You can improve your gut health in a big way with small, intentional changes—like eating gut-healthy foods and making better lifestyle choices, like staying active and getting adequate sleep.

Ways to improve gut health naturally

Improving gut health doesn’t have to be complicated. Small but consistent changes to your daily routine can lead to big improvements over time. Here are some natural, practical ways to support a healthy gut:

• Eat probiotic-rich foods: Include yogurt, kefir, sauerkraut, and other fermented foods to introduce beneficial bacteria.
• Prioritize fiber: Focus on fruits, vegetables, whole grains, and legumes to feed the good bacteria.
• Stay hydrated: Drink enough water to keep digestion running smoothly and support nutrient absorption.
• Aim for gut balance: Minimize sugar and processed foods, like sugary cereals and soda, which may disrupt gut balance.
• Manage stress: Practice relaxation techniques like yoga or meditation to reduce stress, which affects gut health.
• Exercise regularly: Even moderate exercise, like a 30-minute walk, can improve digestion and support healthy gut bacteria.

Gut healthy foods to include in your diet

If you want to take care of your gut, your plate is the best place to start. Here are some of the best foods to improve gut health:

1. Yogurt

Yogurt is a powerhouse of probiotics, those “good” bacteria that help balance your gut microbiome. The key is to choose plain, unsweetened yogurt with live and active cultures. Add a handful of fruits or a drizzle of honey for natural sweetness, and you’ve got a snack that’s both delicious and gut-friendly.⁽²⁾

2. Kefir

If you like yogurt, chances are that you’ll love kefir. This fermented drink has even more probiotics than yogurt and improves digestion. Its tangy flavor works well in smoothies, or you can enjoy it straight from the glass.⁽³⁾

3. Fermented vegetables

Ever tried sauerkraut or kimchi? These fermented veggies are more than just tasty—they’re loaded with beneficial bacteria that support your gut. Whether you’re adding them to a sandwich or enjoying them as a side dish, your gut will thank you.

4. High-fiber foods

Foods rich in fiber, such as apples, broccoli, spinach, lentils, and whole grains, fuel the good bacteria and keep everything moving smoothly. Aim to include fiber in every meal—your digestive system will feel the difference.⁽⁴⁾

5. Bananas

Bananas are portable, tasty and packed with prebiotics, essential food for your gut bacteria. You can eat them on their own or slice them into your morning oatmeal to help support digestion.⁽⁵⁾

6. Garlic and onions

These kitchen staples do more than add flavor—they’re packed with prebiotics that help your gut thrive. Plus, their natural antibacterial properties help keep bad bacteria in check. Add them to soups, stir fries, or roasted veggies for a gut-friendly boost.

7. Nuts and seeds

Looking for a quick, healthy snack? Reach for almonds, walnuts, chia seeds, or flaxseeds. They’re full of fiber, healthy fats, and nutrients that support a healthy gut. Sprinkle them on yogurt or salads for some extra crunch.⁽⁶⁾

8. Bone broth

There’s a reason bone broth has been a go-to remedy for generations. It’s soothing and nourishing and helps repair the gut lining. Sip on it when you’re feeling off, or use it as a base for soups and stews to support your digestive system.

9. Oats

Starting your day with a bowl of oatmeal is a great way to care for your gut. Oats are rich in soluble fiber, which supports healthy digestion and helps your gut bacteria thrive. Add some bananas or berries on top for an extra gut-friendly kick.

10. Fermented soy products

Foods like tempeh and miso are underrated gems for gut health. They’re packed with probiotics and nutrients, making them perfect for anyone looking to add variety to their diet. Use miso in soups or tempeh in stir fries for a gut-friendly meal. ⁽⁷⁾

Foods to avoid for better gut health

Certain foods can disrupt your gut bacteria and lead to digestive discomfort. To support a healthy gut, try to limit or avoid the following:

• Processed foods: Packaged snacks, fast food, and ready-made meals often contain preservatives and additives that harm gut bacteria.
• Sugary foods and drinks: High sugar intake can fuel harmful bacteria and yeast in the gut, disrupting the balance of your microbiome.
• Artificial sweeteners: Substitutes like aspartame and sucralose may negatively affect gut bacteria and digestion.
• Fried and greasy foods: These are hard to digest and can irritate your digestive system, leading to bloating and discomfort.
• Red and processed meats: Consuming large amounts of red meat or processed meats like sausages can increase inflammation and harm gut bacteria.
• Dairy (for some people): If you’re lactose intolerant, dairy products can lead to bloating, gas, and other gut-related symptoms.
• Gluten (for those sensitive): For individuals with gluten sensitivity or celiac disease, gluten can trigger gut inflammation and damage.

If you think you might have a sensitivity to dairy or gluten, it’s a good idea to talk to your doctor or a registered dietitian. They can help you figure out the best diet for your gut health. Cutting out these foods, or at least eating less of them, can really help your digestion and make your gut healthier overall.

Nourish your gut, enhance your life

Improving your gut health is a journey worth taking. By eating gut-healthy foods, avoiding harmful ones, and adopting mindful habits, you can boost digestion and overall well-being. At Mutual of Omaha, we’re committed to supporting your health journey by providing valuable resources to help you live a healthier, more secure life.

Take small, consistent steps today for a happier, healthier tomorrow!

Frequently Asked Questions (FAQs)

Q1. How long does it take to improve gut health?
Improving gut health isn’t an overnight process—it can take anywhere from a few weeks to several months to notice significant changes. Factors like diet, lifestyle, and the state of your gut health when you start will influence the timeline. Consistently incorporating gut-friendly foods and reducing stress will speed up the process.

Q2. Can stress affect gut health?
Yes, stress can have a major impact on gut health. Chronic stress can disrupt the balance of gut bacteria, weaken the gut lining, and slow down digestion, leading to bloating, constipation, or diarrhea. Practices like meditation, yoga, and regular exercise can help manage stress and support a healthier gut.

Q3. Is gut health connected to mental health?
Absolutely! The gut and brain are closely linked through the gut-brain axis. Poor gut health can affect mood and mental health conditions like anxiety and depression. Conversely, stress and mental health struggles can negatively impact digestion and gut health. A balanced diet with probiotics and prebiotics can support both gut and mental health.

Q4. Can I take supplements to improve my gut health?
Supplements like probiotics, prebiotics, and digestive enzymes can support gut health, but they aren’t a cure-all. It’s best to focus on getting nutrients and beneficial bacteria from whole foods first. If you’re considering supplements, consult a healthcare provider to choose the right ones for your specific needs.

Take the first step toward better health! Visit Mutual of Omaha for more resources on how to lead a healthier, more secure life.

Footnotes:

1. Harvard Medical School, Drawing the line: Gut microbiome, inflammation, and depression, Jan 2025
2. Harvard T.H. Chan School of Public Health, The Microbiome,
3. Healthline, 9 Evidence-based Health Benefits of Kefir, November 2024
4. Mayo Clinic, Fiber: Essential for a Healthy Diet, December 2024
5. Cleveland Clinic, 5 Health Benefits of Bananas, February 2023
6. Healthline, 8 Health Benefits of Nuts, July 2023
7. National Library of Medicine, Soy and Gastrointestinal Health: A Review, April 2023