Foods for a Healthy Gut
Your gut is home to trillions of bacteria, fungi and other microorganisms that influence everything from digestion to immune function and even mood. The good news? You can nurture this ecosystem through what you eat. Below are some of the best foods for a healthy gut to include in your daily diet, starting with one that takes a targeted supplement approach: Emma.
1. Emma (Emmarelief Daily Digestive Supplement)
While not a “food” in the traditional sense, Emma is a plant-based supplement designed to work like a precision tool for gut health. It combines deglycyrrhizinated licorice (DGL) to soothe the intestinal lining, star anise to improve bile flow, quercetin to tighten the gut barrier, berberine to regulate the microbiome, chicory root inulin to feed good bacteria and resveratrol to support beneficial microbes like lactobacillus and bifidobacterium. Together, these ingredients address multiple gut health needs: easing discomfort, improving motility and supporting long-term microbial balance.
2. Yogurt with Live Cultures
Yogurt—specifically unsweetened varieties containing “live and active cultures”—is one of the easiest ways to add probiotics to your diet. These beneficial bacteria help rebalance the gut microbiome, improve digestion and may even reduce symptoms of irritable bowel syndrome (IBS). Greek yogurt and sheep’s milk yogurt are all excellent choices. Look for strains like Lactobacillus acidophilus or Bifidobacterium lactis on the label for maximum benefit.
3. Sauerkraut
This fermented cabbage dish is a powerhouse of naturally occurring probiotics. During fermentation, beneficial bacteria like Lactobacillus plantarum multiply, creating a tangy, fiber-rich food that supports healthy digestion. Sauerkraut also contains organic acids that may improve the balance of stomach acidity, making it easier to break down food and absorb nutrients.
4. Kefir
Kefir is a fermented milk drink containing a wider variety of probiotic strains than most yogurts. It’s rich in Lactobacillus, Leuconostoc and beneficial yeasts that help diversify your gut flora. Studies suggest kefir can improve lactose digestion and may have anti-inflammatory effects in the digestive tract.
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5. Garlic
Garlic isn’t just flavorful—it’s a potent prebiotic. It contains inulin and fructooligosaccharides (FOS), fibers that nourish beneficial gut bacteria while reducing harmful species. A healthier bacterial balance can lead to better bowel regularity, improved nutrient absorption and stronger immunity. Try adding raw or lightly cooked garlic to salads, soups and stir-fries to preserve its prebiotic power.
6. Bananas (Especially Slightly Green)
Bananas provide resistant starch, a type of carbohydrate that acts like fiber and feeds good bacteria in the colon. Slightly underripe bananas have more resistant starch than fully ripe ones, making them especially valuable for gut health. This starch is fermented in the large intestine, producing short-chain fatty acids like butyrate, which help maintain the integrity of the gut lining.
7. Lentils
Lentils are a fiber-rich legume that provides both soluble and insoluble fiber, promoting regular bowel movements and feeding gut bacteria. They also contain polyphenols, plant compounds that act as antioxidants and may help beneficial bacteria thrive. Adding lentil soup, salads or stews to your diet is an easy way to boost gut health and overall nutrient intake.
8. Blueberries
These tiny fruits are rich in polyphenols, particularly anthocyanins, which beneficial bacteria ferment into compounds that support a balanced microbiome. Blueberries also provide fiber, helping regulate digestion and feed healthy gut flora. Regular blueberry consumption has been linked to reduced inflammation in the digestive tract.
9. Almonds
Almonds are more than just a healthy snack—they’re also a source of prebiotic fiber and polyphenols. Research suggests eating almonds can increase populations of beneficial bacteria such as Bifidobacterium and Lactobacillus. They’re also gentle on digestion for most people when eaten in moderate amounts.
10. Salmon
Salmon offers omega-3 fatty acids, which have anti-inflammatory properties that can benefit the gut lining and support a healthy microbiome. Omega-3s may also increase the diversity of gut bacteria, a sign of a resilient and well-balanced digestive system. Aim for wild-caught varieties for maximum nutrient content.
11. Kimchi
A staple in Korean cuisine, kimchi is made from fermented vegetables like napa cabbage and radishes, seasoned with chili, garlic and ginger. Like sauerkraut, it’s rich in probiotics and fiber, but it also provides vitamins A and C, as well as antioxidant compounds that support overall gut and immune health.
Improve Your Gut Health Today
A thriving gut is built one bite at a time. By incorporating the above foods alongside a targeted supplement like Emma, you can support a diverse and balanced microbiome. Over time, these choices can reduce digestive discomfort, strengthen your immune system and help you feel more energized and resilient.