Have you ever wondered why some days your stomach feels great and others, not so much? It all comes down to something called gut health. This refers to the good bacteria that lives in your stomach and helps you digest food, get energy, and feel better overall. As we get older, focusing on gut health becomes even more important.
You don’t need fancy pills or a complicated diet to improve your gut health. Many of the best gut-friendly foods are probably already in your kitchen or easy to find at the grocery store. Keep reading to explore ways to keep your gut happy and healthy.
What is gut health?
Think of your stomach—or “gut”—as a busy city inside your body. This city is home to trillions of tiny residents called bacteria, and they’re always working.
Not all bacteria are bad. In fact, many of them are helpful and keep everything running smoothly. These are called probiotics. When you have lots of probiotics and fewer bad bacteria, your gut is considered healthy.1
Why is this so important, especially as we get older? A happy gut can mean:
- Easier digestion: Less tummy trouble like gas, bloating, or constipation.
- Stronger you: Your gut helps your body fight off colds and other sicknesses.
- More pep in your step: A healthy gut can help you feel more energetic.
- A happier mood: Believe it or not, your gut and your brain talk to each other! A happy gut can sometimes mean a happier you.2
Foods that support gut health
Improving your gut health can be as simple as making a few smart swaps with your diet. Here are some of the best foods you can eat to keep your gut happy and healthy.
Fermented foods
Fermented foods are the rockstars of gut health. "Fermented" just means these foods have been changed by good bacteria, making them extra beneficial for your stomach and digestive system. They contain lots of probiotics, which are the good type of bacteria.1
Here are some easy ways to incorporate fermented foods into your diet:
- Yogurt: Look for labels that say "live and active cultures." It's perfect for breakfast with some fruit or as a quick snack.
- Kefir: Think of it as a drinkable yogurt, often with even more types of good bacteria. You can drink it plain or add it to a smoothie.
- Sauerkraut: This is fermented cabbage. It's great on a hot dog or as a tangy side dish.
- Kimchi: A spicier version of fermented cabbage, popular in Korean cooking. A little goes a long way!
- Miso: A paste made from fermented soybeans, often used to make a warm, comforting soup.
- Tempeh: Another fermented soybean product, often used as a meat substitute in stir-fries or sandwiches.
Helpful tip: If you're new to these, start with a small amount and see how your tummy feels. Sometimes a little is all you need!
Fiber-rich foods
Think of fiber as the favorite meal for your good gut bacteria. They love to munch on it, and when they do, they grow stronger and healthier. Fiber also acts like a gentle broom, helping to sweep things through your digestive system so you stay regular.1
You can find fiber in so many delicious foods:
- Fruits: Apples (eat the skin!), bananas, all kinds of berries, and pears are packed with it.
- Veggies: Broccoli, leafy greens like spinach, carrots, sweet potatoes, and even garlic and onions are great sources.
- Whole grains: Swap white bread for whole wheat, try oatmeal for breakfast, or enjoy brown rice and quinoa.
- Beans and lentils: Black beans, kidney beans, lentils, and chickpeas are fiber powerhouses. Add them to soups and salads or make a tasty dip.
- Nuts and seeds: A handful of almonds, or a sprinkle of chia or flax seeds in your yogurt or smoothie, adds a good fiber boost.
Important tip: When you eat more fiber, make sure to drink plenty of water throughout the day. This helps the fiber do its job!
Healthy fats
While we often hear about avoiding "bad" fats, there are plenty of "good" fats that are wonderful for your gut health.3 These healthy fats help keep the lining of your gut strong and healthy, which is super important for everything to work right.
Some tasty sources of healthy fats include:
- Avocado: Creamy and delicious in salads, on toast, or just by itself.
- Olive oil: A staple for cooking, roasting vegetables, or drizzling over salads.
- Fatty fish: Salmon, mackerel, and sardines are packed with special fats called Omega-3s, which are great for your whole body, including your gut.
- Nuts and seeds: Like almonds, walnuts, chia seeds, and flax seeds. They offer both fiber and healthy fats!
Tips for transitioning to a gut-healthy diet
Now that you know about these amazing foods, how do you actually get them into your daily meals? It's easier than you think. Here are some simple ideas:
- Start small: Don't feel like you have to change everything at once. Pick one new food from our list this week and try it out. See how you like it and how your stomach feels.
- Mix and match: Get creative! Add a spoonful of sauerkraut to your sandwich, sprinkle chia seeds on your oatmeal, or toss some chickpeas into your salad.
- Breakfast boost: Start your day right. Have yogurt with berries and a sprinkle of oats or make oatmeal with fruit and nuts.
- Lunch and dinner ideas: Add a can of black beans to your favorite soup or chili or swap white rice for brown rice or quinoa. Set a goal to fill half your plate with colorful vegetables at every meal.
- Snack smart: Instead of chips, grab an apple with a handful of almonds, a small container of yogurt, or some carrot sticks with hummus (made from chickpeas).
- Don't forget water: We mentioned it before, but it's worth saying again: drinking enough water helps everything in your gut work smoothly, especially when you're eating more fiber.
- Listen to your body: Everyone's stomach is a little different. Pay attention to how you feel after eating new foods. If something doesn't agree with you, that's okay! Just try something else from the list.
Beyond food: Other ways to support your gut
While food is a huge part of a happy gut, it's not the only thing. A few other simple habits can also make a big difference:
- Keep stress in check: When we're stressed, our gut can feel it too. Try simple things like taking a few deep breaths, listening to calming music, or going for a gentle walk.
- Move your body: Regular, gentle exercise, like walking or light stretching, helps keep your digestive system moving and happy.
- Get enough sleep: Your body does a lot of repairs and reset work while you sleep, and that includes your gut. Aim for 7-8 hours of restful sleep each night.
- Go easy on processed foods and sugar: Foods that are highly processed or full of added sugar can sometimes feed the "bad" bacteria in your gut. Try to enjoy these in moderation.
Taking care of your gut doesn't have to be complicated or boring. By simply adding more of these delicious, whole foods to your plate, you can make a big difference in how your tummy feels and how your body functions.
Remember, a happy gut can mean:
- Easier digestion
- More energy
- A stronger immune system
- And even a brighter mood
Start with one or two new foods, listen to your body, and be patient. Over time, you'll be building a thriving community of good bacteria in your gut, leading to a happier, healthier you.
Disclaimers:
Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new fitness or dietary plan. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.
Sources:
- Katie McCallum, “Gut Health: Signs of an Unhealthy Gut & How to Improve It,” Houston Methodist, last accessed July 7, 2025, https://www.houstonmethodist.org/blog/articles/2025/apr/gut-health-signs-of-an-unhealthy-gut-how-to-improve-it/.
- “The Brain-Gut Connection,” Johns Hopkins Medicine, last accessed July 7, 2025, https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection.
- “Eating healthy fats has many benefits,” UCLA Health, last accessed July 7, 2025, https://www.uclahealth.org/news/article/eating-healthy-fats-has-many-benefits.
