The Best and Worst Foods for Your Gut

With so much emphasis recently on improving your gut health and gut microbiome, it 
makes sense that you start with what you eat (or don’t eat). 

The gut plays a large role not just in your digestive health, but your overall health in 
general. In fact, there are strong links between your gut and your brain, so if you 
struggle with fatigue, brain fog, or trouble focusing, it might actually be from your gut. 

Below you will find a list of not just the best foods for your gut and digestion, but also the 
worst foods. This helps you create a healthy, well-balanced diet that makes you feel 
good, gives you energy, and helps with your brain fog all at the same time.


The Best Foods for Your Gut

Let’s start with the best foods for your gut. These are the foods that often contain higher 
amounts of nutrients, like fiber, probiotics, prebiotics, protein, and many different 
vitamins and minerals. Of course, some foods on this list you might still be sensitive to if 
you have conditions like Crohn’s, IBS, or gastritis, but it is a good place to start. 


Yogurt

If you can handle dairy, yogurt is one of the best foods to add to your daily routine. Look 
for yogurt with live cultures, such as Greek yogurt, as it contains a good amount of 
probiotics to help your gut microbiome. Just a small serving of yogurt a day is all you 
really need, and you will get that gut-friendly bacteria along with calcium and protein as 
an added bonus.

Tip – Get the unsweetened varieties of yogurt, then sweeten it yourself with honey or 
another type of natural sweetener. It will be less processed and you can avoid 
unhealthy sugars. 


Kimchi

Next up is another type of probiotic in kimchi. If you have never heard of this before, it is 
a type of fermented vegetable that is popular in Korean cuisine. Many fermented foods 
will help to balance out of the good and bad bacteria in your stomach and improve your 
digestive system. Plus, it has many other vitamins and minerals, and a good amount of 
fiber. 

Tip – Kimchi tastes great when served with meat or fish. If you are not a big meat eater, 
try it with your eggs. 


Apple Cider Vinegar

This has become a trending topic in recent years, so it’s probably something you are 
familiar with. There are many health benefits to apple cider vinegar, which is why it is so 
highly regarded, especially in the alternative and natural health space. But for gut 
health, it also has some unique benefits.

Apple cider vinegar can help create more hydrochloric acid, which is a type of acid in 
your gut that allows you to digest carbs and fats more effectively. It is also great for 
people with GERD or acid reflux. 

Tip – Take a shot of apple cider vinegar every morning, mixed with a small amount of 
water.


Sauerkraut

Another type of fermented vegetable that is amazing for your gut health is sauerkraut. It 
is made from cabbage that is fermented and can be put alongside many dishes, like 
sausages, meats, even other vegetables. Like other fermented vegetables, it is a type of 
probiotic food. 

Tip – Top your hot dog or Italian sausage with some sauerkraut. 


Fish and Fish Oil

Both fish and fish oil are really good for your gut, and the rest of your body. If you have 
been dealing with digestive issues, adding a serving of fish to your day can help 
tremendously. You can also use fish oil supplements if you prefer and aren’t a big fan of 
eating fish. 

In addition to the gut benefits, fish and fish oil also contain omega-3 fatty acids, and 
protein, all of which are great for your health. 

Tip – Enjoy salmon or another fatty fish a few days a week to increase the fish oil in 
your diet.








Ginger

If you have ever tried Ginger-Ale or ginger tea for a tummy ache, then you are already 
aware ginger can be great for nausea and stomach upset. But in addition to helping 
when your stomach is already hurting, ginger also helps digestion on a more regular 
basis. IT comes in many forms, making it easy to add to your diet. 

Tip – Have a cup of ginger tea each evening to settle your stomach.


Almonds

When it comes to nuts, most of them have a good amount of vitamins and minerals, but 
almonds are best for your gut. They contain probiotic properties, therefore a handful of 
almonds or almond butter is going to improve your digestive health.

Tip – Dip your apples in almond butter as a healthy snack.
Kefir

Next to yogurt, kefir is probably one of the healthiest and best forms of dairy for your gut 
health. It is a cross between milk and a liquid yogurt, with many different live strains of 
good bacteria to help improve your digestion. 

Tip – Improve your gut health by using kefir for your morning smoothie instead of 
regular milk.


Sprouted Grain and Sourdough Bread

When it comes to bread, you don’t need to skip it entirely to improve your gut, unless 
you are sensitive to wheat or gluten. However, you do want to choose the right varieties 
to help your digestion. This includes both sprouted grain bread and sourdough bread.

Sprouted grain bread is much less processed and contains more of the actual whole 
grains it promises. It is much gentler on your stomach than other types of wheat bread. 
Sourdough bread is ideal if you have a sensitive stomach, but still want bread. Many 
people with IBS can still eat sourdough.

Tip – Enjoy a piece of sprouted grain bread with avocado and egg for a well-balanced 
breakfast of carbs, fiber, fat, and protein.






Bone Broth

It’s time to start trading the regular broth for bone broth! This is so amazing for your 
health, containing dozens of vitamins and minerals, and collagen to help your bones 
and skin. You can use bone broth in your soup and other dishes, or just heat it up and 
drink like you would regular broth. 

Tip – Add bone broth to your gravy or soup to make it more flavorful and nutritious.


High-Fiber Foods

In addition to those already mentioned, foods high in fiber are really good for your gut 
health. This includes a lot of whole grains, fruits, and vegetables, like:

Whole wheat and whole grain bread
Brown rice
Beans
Lentils
Apples
Green peas
Artichokes
Brussels sprouts

Tip – Increase your fiber slowly, otherwise you might deal with a lot of bloating and gas.

Anti-Inflammatory Foods

Lastly, you have your foods that are known for being anti-inflammatory, which can also 
help your gut if you struggle with gas and bloating. Some already mentioned include 
almonds and fish oil. More anti-inflammatory foods that are good for your gut include:

Walnuts
Tomatoes
Peppers
Berries
Grapes
Flax seeds








The Worst Foods for Your Gut

Now for the foods that might not be the best for your gut. Keep in mind that some of 
these are healthy and nutrient-dense foods, but many people have sensitivities to them 
when it comes to their gut. For you, this might mean you can only eat a small amount of 
them at a time, you eat them sparingly, or you need to skip them entirely. 

As always, you should listen to your body when deciding if these foods need to be 
avoided or not. 

The worst foods for your gut include:


Processed Foods

Naturally, processed foods are going to be high on this list. While you don’t need to eat 
a completely, 100 percent clean diet, it is a good idea to reduce how often you eat 
processed foods. How do you know it’s processed? Typically, if it doesn’t come in its 
whole form, like anything packaged or frozen, it has at least some processing done to it. 

Tip – Try skipping excessive processed foods for a few weeks, then see if your gut 
health improves.


Fried Foods

Fried and fatty foods can also be really hard on your stomach. Many people don’t have 
an easy time digesting them, leading to gas, bloating, and something stomach cramps. 
If you have medical conditions like gastritis or acid reflux, these high-fat foods can 
cause a lot more discomfort for you. 

Tip – Save your fried foods for the occasional treat, not as a regular occurrence. 


Saturated Fats

In addition to the fried foods, there are also a category of foods with a lot of saturated 
fat. Think about foods like full-fat cream and butter. Saturated fat can also be found in a 
lot of processed and fried foods, especially if you eat out at restaurants or fast food 
joints. Saturated fat can also disturb the good bacteria in your gut. 

Tip – Use olive oil instead of butter when cooking. 




Red Meat

When eaten in moderation, red meat like beef and porn should be okay. But if you are 
eating an excess amount of it, you might notice the adverse effects in your gut. Red 
meat can negatively affect your gut microbiome, and lead to a lot of digestive issues in 
the future. Plus, it is also harmful to your cardiovascular health. 

Tip – To get the flavor of beef, combine ground beef and ground turkey for a lower-fat 
option that is still tasty.


Alcohol

Alcohol doesn’t need to be avoided entirely, but reducing it can do wonders for your gut. 
You might notice that the older you get, the harder it is to handle alcoholic beverages if 
you have more than one. This is a good sign that it is time to cut back or consider 
quitting. 

Tip – Consider making non-alcoholic versions of your favorite drinks, such as 
margaritas and daquiris. 


Artificial Sweeteners

If you have ever eaten something that claimed to be “sugar free” chances are high that 
it used artificial sweeteners. Some alternative sweeteners are more natural, like Stevia 
and Monk Fruit, and might be very gentle on your stomach. But, you do want to avoid 
sweeteners like sucralose, sorbitol, maltitol, and aspartame. 

Tip – Choose the versions of sweets with real sugar or natural sweeteners, instead of 
“diet” or “sugar free”. 


Citrus

Many citrus fruits like oranges, lemons, and grapefruit are really healthy and contain a 
lot of antioxidants and vitamins. Unfortunately, some people are overly sensitive to 
them, and their gut does not handle them well. If you are dealing with gut issues, 
consider reducing the citrus fruits in your diet and switch to fruits like bananas and 
cantaloupe instead. 

Tip – You might also be sensitive to other acidic foods like tomatoes. 




Cruciferous Vegetables

These vegetables are another food that is good for you, but not always kind to your gut. 
You don’t need to remove them from your diet completely, but if you have a lot of gas 
and bloating, reducing them is probably a good idea. 

Cruciferous vegetables include:

Broccoli
Cauliflower
Cabbage
Brussels sprouts
Bok choy
Radish

Spicy Foods

Last are your spicy foods. Again, these aren’t always bad for you, and you might even 
have a strong stomach that can handle them. But if you have gut issues and can’t figure 
out the cause, notice how you feel after eating something spicy. 

Capsaicin is an ingredient in hot chili peppers that is often linked with the digestive 
issues people experience with spicy foods. 

Tip – Start lowering the spice in your food slowly, gradually moving from hot to medium, 
then mild.


Not only does following this list of good and bad foods for your gut help your digestive 
health, but it can help you have a more balanced diet.
