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Eat These Foods for a Healthy Gut

Be cut to remove the orange juice to drink and eat and be healthy.
Be cut to remove the orange juice to drink and eat and be healthy.

Image: joe1719/Shutterstock

By now you’d heard the buzz about how important it is to have a healthy gut and might be wondering what it’s all about. Well, unlike a lot of health crazes, this is one to pay attention to and it’s much more than a health “craze.” While the bacterial populations in our digestive systems were not fully understood for a long time, we are now beginning to learn about the connection between them and our overall health. Surprisingly, they play a more important role that many thought. From maintaining a good mood to sustaining a healthy weight and allowing for the proper digestion, the gut plays a role in it all. Naturally, you probably want to help it out so here are the foods you should be eating for a healthy gut.


Raw sauerkraut is full of probiotics that can help strengthen the microbiome. Look for the raw sauerkraut instead of the canned, because that is where the probiotics are at.


Oranges are a surprising gem when it comes to foods for a healthy gut. The soluble fiber gets fermented when we eat them and that fermented material helps to feed the bacteria in our gut. This means, however, that you must eat the white membranes that hold the fruit together in order to get the benefits.

Jerusalem Artichokes

Jerusalem artichokes have inulin, an indigestible fiber. When eaten, this fiber ferments—much like the orange—and feeds our gut as well as produces an anti-inflammatory effect.


Garlic is a known prebiotic, which helps set the stage for probiotics, such as sauerkraut. It properly feeds the gut bacteria so that they can work in full force when you eat.

Chia Seeds

Chia seeds have about 10 grams of fiber in just two tablespoons! This fiber helps move things along in your intestines without any strain. They are also anti-inflammatory so they soothe the lining of your gut from the inside out.


Fresh pickles are a great source of live cultures that support gut health. Be sure to look for the fresh kind, like at the farmers market, where the bacteria is still present from the fermentation process. Jarred pickles that have been shelved for years (and mass produced) have very little to offer in way of gut support.


Psyllium is an excellent source of fiber that is very easy to add to your diet. All that extra fiber works as a prebiotic for your gut bacteria so that they can flourish and work properly.


Moringa is by far one of the best “superfoods” you can eat. It is nutrient dense with vitamins and minerals, more than any other green powder, and is loaded with fiber. By consuming moringa, you are feeding your gut with all of the nutrients it needs for the day and sweeping out your intestines.


Chlorella is a freshwater algae that sets a healthy pH level in your gut. When at the proper pH level, the good bacteria will flourish which is ideal for a healthy gut.

Coconut Kefir

Kefir is full of good bacteria that can help recolonize a gut with beneficial microflora (a.k.a. good bacteria).  It also works by eliminating pathogenic yeast in the body that could do some serious damage to your gut.

Try adding these foods to your daily routine and it will make difference! Even better if you add these while removing processed, sugar-laden foods. An unhealthy gut can lead to so many problems, many small (fatigue and irritability) and some large (IBS and diabetes), so set your gut straight by incorporating these foods into your regular diet. 

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1 Comment

  • Reply
    March 23, 2017 at 3:58 pm

    Love how informative this post is!
    Izzy | Pinch of delight

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