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10 foods to eat for a healthy gut microbiome

Your gut microbiome is the collection of bacteria and organisms that live in your intestines. These gut bacteria are vital for optimal digestion and immune function. And the food you eat has a significant impact on the health of your gut microbiome. Research suggests that certain foods can help promote healthy bacterial growth in the gut by providing specific nutrients such as fiber, prebiotics, probiotics, antioxidants or vitamins. So which foods are they that are so good for your digestive health? Here are 10 foods for a healthy gut microbiome.


Ginger tea and cookies aren’t just made for the taste. The flavorful spice also helps the gut microbiome because it contains gingerol, a compound found in fresh roots. Gingerol helps the gut microbiome because “these compounds have antioxidant and anti-inflammatory activities,” according to ScienceDirect. You can buy ginger root and add it to meals or steep it to make a wonderful, healthy tea that will help your digestion.


Asparagus helps your gut microbiome because it contains prebiotics. Prebiotics are essential for a healthy gut microbiome. According to Medical News Today, “Prebiotics are fibers and natural sugars that stimulate the good bacteria in the gut.” Eating foods rich in prebiotics, like asparagus, feed the healthy bacteria in your gut.


Kale is a great food to eat for your gut microbiome because it contains chlorophyll, which helps immune function. Chlorophyll also has detoxifying properties that help rid the body of toxins like mercury. Medical News Today reports that “Kale and other green vegetables that contain chlorophyll can help prevent the body from absorbing heterocyclic amines.” Kale is a cruciferous vegetable and these are great for the gut because they contain prebiotics which help the maintenance of healthy levels of gut bacteria.


Lemons are an excellent, versatile food with the ability to lower inflammation in the GI tract, as well as supporting optimal nutritional absorption. Healthline reports that lemons contain “a form of soluble fiber linked to multiple health benefits. Soluble fiber can improve gut health and slow the digestion of sugars and starches.” Squeeze some lemon in warm water as soon as you wake up in the morning or try drinking water with lemon throughout the day!


Garlic is not only a wonderful addition to so many dishes, it’s also one of the best foods for a healthy gut microbiome.  It contains prebiotics, which help feed the ‘good’ bacteria in your gut. Garlic also has antibacterial properties that can help keep your microbiome healthy by fighting off bad microbes.


Bananas play an important role in the healthy functioning of your gut microbiome because they are packed with fiber that is really good for both you and the bacteria. That means bananas might be just what a doctor orders if bloating, diarrhea, constipation or other issues related to digestion have been bugging you lately!

Coconut Oil

Coconut oil will not only help you digest your food, but it can also fight off the bad bacteria and fungi that make us sick. It’s is one of the most helpful forms of natural medicine. It supports your pancreas in releasing digestive enzymes to help you break down fats, proteins, and carbohydrates, and it also contains lauric acid which fights bacteria that causes disease.


Sauerkraut can be a dish that’s easy and cheap to make at home that does wonders for your gut microbiome. You make it by fermenting cabbage with salt and other bacteria. Fermented foods that are rich in probiotics, like sauerkraut, help the gut microbiome by providing a friendly environment for the good bacteria and can help fight off infections.


Add yogurt to your diet as a food that supports gut microbiome health because it also contains probiotics, which are live ‘good’ bacteria with beneficial effects on your immune system. It also has prebiotic properties like garlic or kale do! The best kind of yogurt to get for gut health is the kind with live cultures like greek yogurt.

Bone Broth

Bone broth isn’t just for when you’re sick. It can help keep you from getting sick by helping keep your gut microbiome healthy! Bone broth is an excellent source of collagen, gelatin, and minerals that are important to gut health. It provides the nutrients your microbiome needs. Healthline reports that “the gelatin in bone broth supports healthy digestion.”