The Best and Worst Foods for Your Gut

Your stomach is full of bacteria and microorganisms that work around the clock to support your digestion, immunity, and mood. What you eat fuels this community, for better or worse. There are foods that can help your gut thrive and others that can cause chaos. Explore the best and worst foods to improve your stomach health.

Gut Health Heroes

1. High-Fiber Foods
Fiber helps your stomach’s good bacteria thrive and keeps your digestion running smoothly. Give your gut a boost with whole grains, fruits, veggies, legumes, nuts, and seeds.

Try this: Add spinach and chia seeds to your smoothie, crunch on raw carrots and cucumbers, or swap white rice for quinoa.

2. Fermented Foods
Fermented foods are packed with probiotics—your stomach’s best friends. Yogurt, sauerkraut, kimchi, kefir, and kombucha can help maintain healthy digestion.

Try this: Start the day with yogurt and berries or add a spoonful of kimchi or sauerkraut to lunch or dinner.

3. Prebiotic-Rich Foods
Prebiotics are superheroes. They feed probiotics—the good bacteria in your stomach—so they can flourish. Garlic, onions, asparagus, bananas, and oats are excellent sources.

Try this: Enjoy a ripe banana on the go or add roasted garlic to soups for more prebiotics.

4. Polyphenol-Rich Foods
Polyphenols, which are naturally found in plants, support good bacteria and fight harmful ones. Look for dark chocolate, green tea, berries, and red grapes.

Try this: Swap dessert for a small piece of dark chocolate or sip green tea instead of sugary drinks.

5. Omega-3 Fatty Acids
Omega-3s can reduce inflammation. Fatty fish, like salmon, mackerel, and sardines create a diverse environment for your stomach which is great for digestion.

Try this: Bake salmon with olive oil, garlic, and lemon for a gut-friendly dinner.

Gut Health No-Nos

1. Processed Foods
Processed foods are loaded with sugar, unhealthy fats, and additives that can feed the wrong bacteria and throw your stomach off balance.

Examples: Chips, sugary cereals, and fast food
Switch it up: Go for whole, fresh snacks like nuts or air-popped popcorn.

2. Artificial Sweeteners
Sugar-free foods and drinks might sound like a win. But artificial sweeteners like aspartame and sucralose can harm your gut bacteria and cause digestive trouble.

Examples: Diet sodas and sugar-free gummies
Switch it up: Add sweetness with a touch of honey or a small amount of stevia instead.

3. Too Much Alcohol
Drinking a moderate amount of alcohol might not cause harm but overdoing it can stress out your stomach, harm good bacteria, and cause inflammation.

Examples: Wine, beer, and hard liquor
Switch it up: Try kombucha. It’s a gut-friendly option with natural probiotics.

4. Red and Processed Meats
Too much red or processed meat can upset stomach balance and cause inflammation.

Examples: Bacon, sausage, and deli meat
Switch it up: Reach for grilled chicken, fish, or plant-based proteins like lentils or tofu a few times a week.

5. Refined Carbs and Sugary Foods
Refined carbs like white bread and sugary treats are stripped of fiber, feed harmful gut bacteria, and spike your blood sugar.

Examples: Candy, pastries, and white pasta
Switch it up: Choose whole-grain options and satisfy your sweet tooth with fresh fruit instead.

Give your gut a boost.

What you eat can affect your stomach’s bacteria. Fiber-rich veggies, fermented foods, and prebiotics help them thrive. Cut back on heavily processed snacks, sugary treats, and alcohol to avoid tipping the balance. Stick with small, steady changes and enjoy a healthier gut.