12 Foods To Improve Your Gut Health

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There is a vast range of healthy foods and diets available worldwide. But, not all of us can digest every kind of food due to our gut health. Food that could be great for some people’s health could be difficult to digest in other people’s bodies.

A healthy gut is essential for a healthy life. Our digestive system has a dense population of bacteria known as the gut microbiome, which are helpful bacteria. They are essential for the proper digestion of the food we consume and the absorption of nutrients in the gut. They can also impact our immune function positively by balancing it.

Maintaining the right gut microbiome balance keeps our digestive system healthy and contributes to our overall health. Did you know that your gut microbiome is influenced by what you eat and directly impacts your gut health, mood, immunity, and quality of life?

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Certain foods such as fruits, yogurt, and seeds are good for the gut, as they aid digestion and help us maintain a healthy gut. Eating gut-friendly food helps us in having a proper balance of the gut microbiome.

Here are a few among the many foods that promote Gut health


Avocados are high in fiber, improve digestion, and promote gut health. They keep you fuller for long and are loaded with healthy fats.


Berries like strawberries, blueberries, blackberries, and raspberries are a great source of fiber, vitamins, and antioxidants. They are easy on the stomach and gut-friendly.


Cucumbers contain water and fiber, that aid digestion and help you avoid constipation by keeping you hydrated.

Here’s an article that explains the benefits of cucumber juice: Cucumber juice benefits.


Yogurt contains beneficial microbes known as probiotics, that support gut health, improve mineral absorption and prevent intestinal infections.


Bananas are rich in fiber and stimulate the growth of the gut microbiome. They improve digestion and soothe the gut.


Incorporating garlic into your dishes while garlic in moderation helps you digest your food better. It is a natural prebiotic that feeds the healthy bacteria in the gut.


Almonds are rich in vitamin E, magnesium, and dietary fiber. Snacking on a handful of almonds every day improves gut health.


Pears are a great source of soluble and insoluble fiber, which is essential for a healthy gut. They improve nutrient absorption and relieve constipation.

Chia seeds

Chia seeds are rich in fiber, minerals and omega-3 fatty acids. These healthy seeds promote the growth of gut-friendly bacteria and improve the gut lining.


With a high amount of soluble and insoluble fiber, apricots help gut-friendly bacteria to thrive, which helps in maintaining stable gut health.

Cumin seeds

Cumin seeds assist in the digestion process and improve appetite. They relieve bloating and ease digestive discomfort.


Papaya helps in maintaining digestive health with it’s high water content and fiber. It contains digestive enzymes which promote gut health and relieve constipation.

Certain food habits are harmful to the gut and cause digestive trouble. Frequent intake of the food listed below can give rise to indigestion or other digestive problems:

junk food
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  • Processed food
  • Food high in saturated fats such as red meat, cakes, pastries, and packaged chips
  • Highly acidic food such as soda, ice cream, and store bought ketchup
  • Food with high sugar content such as fizzy drinks, flavored yogurt and biscuits
  • Extremely spicy food
  • Artificial sweeteners
  • Deep fried food such as doughnuts and French fries

Apart from food, other factors influence our digestive health, such as lack of sleep, lack of exercise, excessive stress, and not drinking enough water. Variety and balance in our diet with a healthy lifestyle help us stay healthy.

How do you take care of your gut health every day? Do share in comments.

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This Post Has 11 Comments

  1. Priti

    All are healthy food ! Well shared thanks πŸ’•πŸ˜ŠπŸ‘Œ

      1. Priti

        It’s my pleasure πŸ˜ŠπŸ’•stay blessed ❀

  2. Lanae Bond

    I enjoy eating most of the gut-healthy food that you listed. It helps me to feel better.

    1. Rancy D'Souza

      That’s great! Gut-friendly food positively impacts your health and mood.

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