Top Gut-Friendly Foods 


M.Sc. Nutrition & Dietetics

Navneet Kaur


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Our gut is referred to as the second brain. A healthy gut is essential for better absorption of nutrients and strong immune health. Here are foods that are superb for gut health. 


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This dairy product is a good source of gut-friendly bacteria called probiotics. It promotes healthy digestion and prevents indigestion issues. 

1. Greek Yogurt 

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It is made by fermenting cabbage. Sauerkraut contains probiotics, vitamin C, K, iron, and potassium. 

2. Sauerkraut 

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Miso is made from fermented soybeans. It is excellent for our digestive health and a good source of calcium, iron, copper, and vitamin K. 

3. Miso 

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Kombucha refers to fermented green or black tea. Due to its probiotic properties, this drink is excellent for gut health. 

4. Kombucha 

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Leeks are low in calories, high in vitamin K, and act as a prebiotic. They promote the growth of gut-friendly probiotics in the body. 

5. Leeks 

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Bananas, specially green ones, are high in resistant starch that exert prebiotic effects and supports healthy digestion. 

6. Banana 

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Apple is rich in pectin - a soluble fiber. Pectin is known to increase butyrate, which feeds beneficial gut bacteria and prevents harmful bacteria growth. 

7. Apple