Foods That Improve Gut Health: What to Eat and Why It Works

Your gut is home to trillions of microbes that form your gut microbiome—a powerful system that affects digestion, immunity, and mental health. Fortunately, there are plenty of foods that improve gut health and help restore balance. This post explores the best gut-friendly foods and how to easily track them with TomatoSMS.

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Best Foods That Improve Gut Health Naturally

1. Fiber-Rich Foods That Feed Good Gut Bacteria

Fiber is essential for gut health. It feeds your beneficial gut bacteria and helps them produce short-chain fatty acids (SCFAs), which reduce inflammation and strengthen the gut lining.

Best sources of fiber:

• Fruits: Apples, pears, bananas, berries
• Vegetables: Broccoli, artichokes, carrots, Brussels sprouts
• Whole grains: Oats, brown rice, quinoa, barley
• Legumes: Lentils, chickpeas, black beans

✅ TomatoSMS Tip: Text your meals and we’ll estimate your fiber intake automatically—so you don’t have to track grams manually.

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2. Fermented Foods for Gut Microbiome Support

Fermented foods contain probiotics, or live beneficial bacteria, that help restore microbial balance and improve digestion.

Top fermented foods:

• Yogurt with live cultures
• Kefir
• Sauerkraut
• Kimchi
• Miso, tempeh
• Kombucha

Add 1 serving per day to support your microbiome.

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3. Prebiotic Foods That Nourish Digestive Health

Prebiotics are plant-based fibers that act as food for your probiotics. They help beneficial bacteria multiply and thrive.

Great prebiotic sources:

• Garlic
• Onions
• Leeks
• Asparagus
• Bananas (especially slightly green)
• Chicory root
• Jerusalem artichokes

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4. Polyphenol-Rich Foods That Boost Gut Health

Polyphenols are plant compounds that feed healthy gut microbes and reduce inflammation.

Top sources:

• Berries
• Green tea
• Red wine (in moderation)
• Dark chocolate (70%+ cacao)
• Olive oil
• Walnuts and almonds

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5. Omega-3s for a Healthy Gut and Reduced Inflammation

Omega-3s help lower inflammation in the gut and support microbial diversity.

Healthy omega-3 foods:

• Fatty fish: Salmon, sardines, mackerel
• Chia seeds
• Flaxseeds
• Walnuts

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6. Bone Broth and Collagen for Gut Lining Repair

Bone broth contains collagen and amino acids like glutamine that may help repair the gut lining and reduce symptoms of leaky gut.

Enjoy as a warm drink or use it as a base for soups and stews.

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⚠️ What to Avoid for Better Gut Health

Certain foods disrupt the gut microbiome and contribute to inflammation:

• Processed foods
• Refined sugars
• Artificial sweeteners
• Excessive alcohol
• Low-fiber diets

Avoiding these regularly can be just as important as eating the right foods.

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✅ Final Thoughts

Your gut plays a foundational role in your overall well-being—from digestion and energy to immunity and mental health.

Incorporating a variety of foods that improve gut health—like fiber-rich veggies, fermented foods, and omega-3s—can help nourish your microbiome and reduce inflammation.

Start small. Add one gut-friendly food each day and build from there.

Want to stay consistent? TomatoSMS makes it easy to log your meals, track your fiber and nutrient intake, and build healthy habits—all by text message.

👉 Start tracking with TomatoSMS — No apps. Just results.