The Best Gut Healthy Foods and Easy to Digest Recipes

If you love to eat but you have trouble digesting many of your favorite foods, it might be time to try a gut healthy meal plan. That’s why we’re sharing 7 gut healthy foods and easy to digest recipes that can help naturally improve uncomfortable digestive symptoms.

Sometimes it’s possible to ease certain chronic stomach conditions by eating more gut healthy foods. Symptoms from irritable bowel syndrome, diverticulitis, ulcerative colitis, Crohn’s disease or gastroesophageal reflux disease (GERD) may be related to the foods you eat or at least aggravated by eating the wrong foods.

Probiotics and prebiotics are often recommended by dietitians for relief of many common digestive problems. Prebiotics are a type of fiber that feeds good bacteria in the gut. Probiotics are live microorganisms that help fend off bad bacteria, reduce inflammation and boost your immune system so you’re better able to fight off infection. While it’s possible to find supplements that contain both of these, the quality and price varies greatly, which is why it’s usually best to try adding foods rich in probiotics and prebiotics to your diet instead.

So keep your gut balanced with our list of gut healthy foods and recipes that help improve the bacteria in your gut with simple and delicious meals.

Ready to start improving your digestive health? Supporting healthy gut bacteria (your microbiome) is less about a "magic food" and more about providing a diverse ecosystem with the right fuel. 

Here are 7 gut healthy foods to start adding to your daily meals:

1. Anti-inflammatory foods –fruits and vegetables, nuts and seeds, beans, lentils, whole grains, olive oil, avocados, and foods rich in omega-3 fatty acids, like salmon, tuna and mackerel.
2. Fiber-rich foods – all types of fresh fruit, vegetables, whole grains and legumes.
3. Foods rich in probiotics – fermented foods like yogurt, kefir, kimchi, kombucha, tempeh, miso and sauerkraut.
4. Foods rich in prebiotics – garlic, onions, artichokes, bananas, pears, apples, raspberries, beans, lentils and whole grains.
5. Foods rich in L-glutamine – this amino acid supports gut function and can be found in lean proteins like chicken, turkey, fish, beef, pork, eggs, lentils and beans.
6. Foods in a rainbow of colors –red tomatoes and strawberries, orange carrots and cantaloupe, yellow peppers and squash, purple cabbage and plums, blueberries and dark leafy greens.
7. Hydrating food and drinks – water is best but other foods and drinks that help keep you hydrated are also good for your gut, such as cucumbers, watermelon and celery.

Now that you know what gut healthy foods help improve digestion, it’s time to get cooking! Our chefs and dietitians have created a gut healthy meal plan with this list of gut healthy recipes for breakfast, lunch, dinner and snacks. These good-for-your-gut recipes use natural ingredients that are high fiber and full of probiotic and prebiotic foods to improve gut health.

1. Prebiotics: The Fuel

Prebiotics are specialized plant fibers that your body can't digest, but your gut bacteria love to eat.

• The "Alliums": Garlic, onions, leeks, and shallots are packed with inulin, a fiber that helps beneficial Bifidobacteria flourish.

• Resistant Starches: Slightly green (under-ripe) bananas and cooked-then-cooled potatoes or rice. Cooling these foods changes their structure so they bypass the small intestine and reach your gut bacteria intact.

• Whole Grains: Oats (rich in beta-glucan) and barley are classic staples, but "ancient grains" like farro, teff, and freekeh are gaining more traction for their high fiber density.

• Jerusalem Artichokes: One of the most potent sources of prebiotic fiber available.

2. Probiotics: The Live Cultures

These foods contain live, beneficial bacteria that temporarily join your gut community to help crowd out "bad" microbes.

• Kefir: Often called "drinkable yogurt," kefir typically contains a much wider variety of bacterial strains than standard yogurt.

• Fermented Vegetables: Kimchi and sauerkraut. Pro tip: Only buy these from the refrigerated section. Shelf-stable versions are usually pasteurized, which kills the beneficial bacteria.

• Miso and Tempeh: Fermented soy products that provide Lactobacillus and Bifidobacterium while offering a high-protein punch.

• Traditional Pickles: Look for "salt-brined" or "lacto-fermented" pickles. If the label says "vinegar," it likely hasn't gone through the fermentation process that creates probiotics.

3. Polyphenols: The "Fertilizer"

Polyphenols are plant compounds that act as antioxidants and help "modulate" the gut, making it an environment where good bacteria thrive and bad ones struggle.

• Berries: Blueberries, blackberries, and raspberries are high in anthocyanins.

• Dark Chocolate: Aim for 70% cocoa or higher. It contains polyphenols and fiber that your microbes break down into anti-inflammatory compounds.

• Extra Virgin Olive Oil: High-quality EVOO is rich in polyphenols that support a diverse microbiome.

• Green Tea & Coffee: Both are excellent sources of polyphenols, provided you aren't overloading them with sugar (which feeds the "bad" bacteria).

The "30 Plants" Rule

Current nutritional science suggests that the diversity of plants you eat is more important than any single superfood. People who eat at least 30 different plant types per week (including nuts, seeds, herbs, spices, fruits, and veggies) tend to have significantly more diverse and resilient gut microbiomes.

A Note of Caution: If you're not used to high-fiber or fermented foods, start slowly. Jumping from zero to "sauerkraut at every meal" can cause temporary bloating or gas while your gut adjusts to its new residents!

Start improving your digestive health today by making some of these easy recipes created with gut healthy foods, each approved by a registered dietitian. From breakfast to late night snacks, these simple dishes can fit into a gut healthy meal plan.

And remember: a healthy gut not only improves digestive symptoms, it can also help decrease your risk of other health issues, including inflammatory bowel disease, type 2 diabetes, heart disease, asthma and some cancers. Plus, a healthy gut can also lead to better mental health by improving your sleep and appetite.

So start improving your gut health by paying closer attention to what you put in your mouth. Your body will thank you!

Here are more blogs with recipes and tips to help improve digestive health and keep your gut happy:

7 Gut Healthy Recipes for Dinner

7 Healthy High Fiber Dinner Recipes to Keep Your Gut Happy

Gut Health and Fatigue: What’s the Connection?

High Fiber Foods and 12 Delicious High Fiber Recipes

Anti-Inflammatory Juice Recipes for Gut Health

*No information provided by Health eCooks in any blog or recipe is a substitute for medical advice or treatment for any medical condition. Health eCooks strongly suggests that you use this information in consultation with your doctor or other health professional.