Gut-Healthy Foods That Support Digestion, Energy, and Wellbeing

Your stomach does a lot more than digesting lunch. Research increasingly shows it’s running the whole show.

When digestion feels off, everything else tends to follow. Bloating, brain fog, low energy? They’re more connected to gut health than most people think. And nearly 40% of Americans report their days getting thrown off by gut-related issues. 

How exhausting.

But your gut doesn’t have to call the shots. With the right mix of prebiotics, probiotics, fiber, and real food, you can turn things around. These nutrients help your body absorb more from every bite, power up your energy levels, and even lift your mood.

Fueling your gut can fuel your life. Unlock the benefits of a happier digestive system — and feel the difference from head to toe.

How Gut Health Impacts Your Overall Wellbeing

Wondering what (or where) your “gut” is? The gut is more than a single organ — rather, it refers to the system of organs that digest food, including your stomach, small intestine, and large intestine (colon). This system is also known as your gastrointestinal (GI) tract. 

Like any process in your body, the digestive system is complex and involves a lot of moving parts. When any of those parts are thrown off balance, you may experience a range of health impacts, including slow digestion, stomachaches, diarrhea, or more long-term issues such as irritable bowel disease (IBD).

Gut health has been linked to conditions you might not expect, including allergies and mental health disorders, as reported in an interview with the American Medical Association. Increasingly, modern research is finding that a healthy gut contributes to not only good digestion, but overall wellbeing. 

The Importance of a Diverse Microbiome

How do you maintain a healthy gut? It’s all about bacteria.

Your GI tract is home to up to 1,000 species of bacteria, known as the gut microbiome. These little microbes help break down food into the nutrients your body needs to survive. According to Northwestern Medicine, a healthy gut microbiome is balanced — it contains both beneficial and potentially harmful bacteria working together. 

It may sound counterintuitive that you need bacteria that could make you sick in order to stay healthy. But think of your gut microbiome like a miniature ecosystem: it needs a diverse mix of species to stay balanced. 

Signs of an Unhealthy Gut

Some common digestive conditions, according to Harvard Health, include: 

• Irritable bowel syndrome (IBS)
• Crohn’s disease
• Ulcerative colitis
• Gallstones
• Gastroesophageal reflux disease (GERD)

However, not everyone experiencing digestive issues will have a diagnosable condition. Some signs that your gut health could use a little boost include:

• Stomachaches
• Constipation
• Bloating
• Fatigue
• Difficulty falling asleep or staying asleep
• Changes in your mood
• Headaches
• New food intolerances, such as lactose intolerance

Digestive health impacts systems throughout your body. That’s why it’s so important to prioritize gut-healthy foods in your diet. Supporting your gut microbiome doesn't need to be difficult — it comes down to making a few healthy choices every day.

Foods High in Fiber that  Can Help with GI Issues

Fiber is a type of complex carbohydrate found in plants. There are two main types: soluble and insoluble fiber.  Both types of fiber help maintain a healthy digestive system. 

Soluble fiber dissolves in the gut to form a gel-like substance that slows digestion, allowing your body to absorb more nutrients. Insoluble fiber doesn’t dissolve — it acts as a binder to help the food in your GI tract stick together and pass smoothly.

A diet high in fiber-rich foods is great for your gut health. Just be sure to incorporate both soluble and insoluble fibers. For example, adding both lentils and spinach to your post-workout meal will help you maintain a balanced diet. 

Some examples of foods high in soluble fiber are:

• Oats
• Beans
• Apples
• Lentils
• Nuts and seeds
• Root vegetables 

You can get plenty of insoluble fiber from:

• Whole grains
• Leafy greens
• Wheat bran

Prebiotic-Rich Foods that Are Good for Your Gut

Prebiotics are nutrients that feed the microbes in your gut. These foods won’t add new beneficial gut bacteria to your system, but they will help the bacteria you do have grow and flourish. 

Some foods — such as oats, beans, and wheat barley — are good sources of both fiber and prebiotics. A few other examples of prebiotic-rich food for healthy gut microbes include:

• Garlic
• Leeks
• Mushrooms
• Asparagus
• Rye
• Bananas

As of now, there isn't enough data to assess the effects of cooking on prebiotic content, according to the American Society for Nutrition, so go ahead and saute those leeks and garlic until significant research suggests otherwise. 

Probiotics: Fermented Foods Are Beneficial for Your Microbiome

Probiotics are foods or supplements that contain beneficial gut bacteria. These foods are fermented, meaning bacteria has grown on the food and begun to break it down before you eat it. Some of the best probiotic foods for a healthy gut include:

• Sauerkraut
• Kimchi
• Miso
• Kombucha
• Tempeh
• Fermented dairy products (yogurt, kefir, and buttermilk)
• Sourdough bread

You can also take probiotic supplements to support your diet — just be cautious. These supplements are generally safe to take, but you should talk to your healthcare provider first to find out what kind of probiotic bacteria you need.

Other Gut-Healthy Foods

Aside from fiber, prebiotics, and probiotics, a gut-healthy diet should also include:

• Polyphenols: Polyphenol chemicals are found in certain plant-based foods, including berries, apples, artichokes, and even dark chocolate.
• Omega-3s: Omega-3 fatty acids can help reduce inflammation in the gut and may support your gut microbiome’s health.
• Ginger: Fresh ginger aids in the production of stomach acid, which can help stimulate the digestive system when you’re feeling sluggish.
• Lean proteins: Not only are they great for hitting your macros, but lean proteins like chicken breast and fish are also easier to digest than heavy, fatty proteins like steak or processed meats.  

Tips for Improving Gut Health

If you’ve been feeling sluggish, bloated, foggy, or just a little out-of-sorts, the culprit might be in your gut. Fortunately, there are many easy, natural ways to improve your gut health. Here are a few simple tips to support a healthy digestive system. 

Avoid Processed Foods

Scientists have found an association between a high consumption of ultra-processed foods and chronic diseases such as IBD, according to research published in Nature Reviews. These foods can cause inflammation and may deplete your gut’s beneficial bacteria. It’s best to avoid highly processed foods such as:

• Artificial sweeteners
• Foods with unnatural dyes
• Chips and packaged snacks
• Ready-to-eat meals

Eat a Balanced Diet

No one can be expected to eat 100% healthy 100% of the time. What matters most is trying to strike a balance. Make it a goal to get fiber, healthy fats, lean proteins, and greens in your diet every day (along with the occasional treat or two, if that’s your thing). 

Try using a macro calculator to help you keep track of your daily nutrients. It’s a great way to ensure you’re getting a wholesome balance of macronutrients and healthy gut food in your diet. 

Move Your Body

Regular movement helps to stimulate the digestive system and maintain a healthy gut. That doesn’t necessarily mean strenuous exercise — walking, stretching, and yoga can all help get your digestive juices flowing. 

Know the Signs

Your gut microbiome can impact your mood and energy as well as your digestion. If you’re feeling more run-down than usual and experiencing bloat, stomach trouble, or diarrhea, try adding more healthy gut food to your diet. 

However, if these symptoms become so serious they impact your day-to-day life, consider talking to a doctor to rule out any other underlying conditions. 

Manage Your Stress

Your mental wellbeing has more of an impact on your physical health than you might think. Chronic stress can raise your blood pressure, impact your sleep, and lead to stress eating — all of which may cause changes to your gut health. 

Take steps to manage your stress every day. Whether it’s meditation, daily exercise, or therapy, prioritizing your mental wellbeing is one of the best ways to care for your whole body. 

Gut-Healthy Foods Cheat Sheet

Follow Simple Guidelines for Maintaining a Gut-Healthy Lifestyle

Gut health is more than just a wellness trend. Taking care of your gut microbiome will help boost your energy, mental clarity, and overall wellbeing. You can support your gut health through a balanced diet, daily movement, and stress reduction. 

Believe it or not, your workplace can help. Wellhub's a corporate wellness platform that give employees the chance to prioritize their health, creating a happier, low-stress, and high-energy work environment. Check your eligibility to see if you can enroll through your workplace. If Wellhub isn’t currently offered by your employer, consider starting an anonymous petition to bring better wellbeing benefits to your company!

References:

• ASN Staff. (2023, September 26). Scientists name top five foods rich in prebiotics. American Society for Nutrition. https://nutrition.org/scientists-name-top-five-foods-rich-in-prebiotics/
• Berg, S. (2023, March 17). What doctors wish patients knew about improving Gut Health. American Medical Association. https://www.ama-assn.org/delivering-care/public-health/what-doctors-wish-patients-knew-about-improving-gut-health
• Digestive health. Harvard Health. (n.d.). https://www.health.harvard.edu/topics/digestive-health
• Northwestern Medicine. (n.d.). What does your gut microbiome have to do with your health? https://www.nm.org/healthbeat/healthy-tips/what-does-gut-microbiome-have-to-do-with-your-health
• Reed, C. (2022, September 14). New survey finds forty percent of Americans’ daily lives are disrupted by digestive troubles. American Gastroenterological Association. https://gastro.org/press-releases/new-survey-finds-forty-percent-of-americans-daily-lives-are-disrupted-by-digestive-troubles/
• Whelan, K., Bancil, A. S., Lindsay, J. O., & Chassaing, B. (2024, February 22). Ultra-processed foods and food additives in gut health and disease. Nature News. https://www.nature.com/articles/s41575-024-00893-5