Consume These 10 Foods To Maintain Your Gut Health

Consume These 10 Foods To Maintain Your Gut Health
Source – University College London

A healthy gut microbiome is crucial for proper digestion, nutrition absorption, and disposal. It also promotes a healthy inflammatory response and strengthens our immune system. It’s important to trust your gut.

Medically reviewed by Dr K on 17th June 2022. 

Skip to Your Favourite Part:

  1. Sauerkraut
  2. Asparagus
  3. Pineapple
  4. Onion 
  5. Garlic
  6. Bone broth
  7. Apple cider vinegar
  8. Kimchi
  9. Ginger
  10.  Dandelion greens

Consume These 10 Foods To Maintain Your Gut Health

Load up on foods that promote the growth of healthy bacteria – your brain, skin, and every other part of your body will thank you!

A healthy gut microbiome is crucial for proper digestion, nutrition absorption, and disposal. It also promotes a healthy inflammatory response and strengthens our immune system. It’s important to trust your gut.

Many ailments may be linked back to a gut imbalance, so how can we ensure ours is in great working order?

Begin by consuming foods that can help heal and strengthen your gut lining. Also, stock up on pre-and probiotics to ensure you have lots of healthy microbes.

Think of probiotics as healthy gut bacteria, and prebiotics (indigestible fibre) to be probiotic food. Probiotics, like humans, need fuel to operate properly.

Let’s take a look at how some of these strong foods may help repair our stomach, ease digestion, and foster a healthy environment so we can look and feel our best!

Source - Blog - Dana-Farber Cancer Institute


Sauerkraut (German for “sour white cabbage") is fermented cabbage that gives the body a lot of good bacteria. Cabbage’s high fibre content helps to prevent bloating and indigestion by keeping your digestive system operating properly.

Pro tip: Fresh sauerkraut is preferable to canned sauerkraut.


Asparagus is prebiotic. It has a high concentration of indigestible fibre inulin, which feeds beneficial bacteria such as bifidobacteria and lactobacilli. Asparagus is also abundant in B vitamins and antioxidants that reduce inflammation.

Pro tip: To get the most prebiotic benefits, eat it raw with other crudités and dip.


Pineapple includes bromelain, an enzyme that acts as a digestive aid by breaking down protein from big food molecules into smaller peptides.

According to research, bromelain relieves pain and inflammation throughout the body (particularly in nasal tissues) and inhibits the generation of pro-inflammatory cytokines that might harm the gut lining.

Pro tip: I like eating pineapple whole and incorporating it into smoothies and drinks.


  • 5 large kale leaves
  • 5 large romaine leaves
  • handful of parsley
  • 2 cups cubed pineapple
  • 1/3 cucumber
  • 2-inch knob of ginger, peeled
  • 1 lemon, peeled


  1. Rinse all fruits and veggies.
  2. Cut up pineapple and set aside 2 cups.
  3. Cut up 1/3 cucumber.
  4. Slice off a 2-inch knob of ginger root and peel.
  5. Slice peeled lemon in half.
  6. Add all ingredients to the juicer.


Raw onions are high in prebiotics and contain quercetin, a powerful antioxidant that fights free radicals in the body. Onions are also high in chromium (which increases insulin synthesis) and vitamin C. (which supports a strong immune system).

Pro tip: Dice onions for salads, dressings, and sauces, or slice them for salads or vegetarian burgers.


Raw garlic is another great prebiotic food since it contains a lot of inulin, which feeds the healthy bacteria in the stomach.

Garlic is high in minerals such as manganese, vitamin B6, vitamin C, selenium, and numerous active chemicals such as allicin. Allicin is a potent disease-fighting compound produced when garlic is crushed or minced.

Pro tip: Add raw garlic to guacamole, hummus, sauces, and dressings, such as this creamy tahini dressing.


  • 1/4 cup tahini
  • 2 tbsp. Dijon mustard
  • 2 cloves of garlic
  • 1/4 cup filtered water
  • juice of 1 lemon
  • 2 tbsp. nutritional yeast
  • black pepper and chilli flakes (optional)
  • fresh salad greens


  1. In a high-speed blender, combine all of the ingredients and mix on high until smooth.
  2. Pour over greens and enjoy!

Bone broth

Bone broth aids in the healing of the gut lining, which in turn promotes immune system function and a balanced inflammatory response.

Bone broth includes minerals and therapeutic compounds including gelatin, collagen, and the amino acids proline, glutamine, and arginine, all of which help to seal the intestinal lining, decrease permeability, combat inflammation, and enhance the immune system.

Pro tip: Make a large pot of this wonderful immunity bone broth vegetable soup and bring it for lunch or drink it throughout the day.


  • 1/2 cup chopped yellow onion
  • 2 tbsp. extra-virgin olive oil (EVOO)
  • 2 cloves of garlic, minced
  • 1-inch ginger root, peeled and minced
  • 1/2-inch turmeric root, peeled and minced
  • 1 cup chopped celery
  • 1 cup chopped carrots
  • 2 cups chopped broccoli, including stems
  • one 32-oz. container of organic chicken bone broth (or vegetable broth, if vegan)
  • 1 cup of filtered water
  • 2 Japanese yams, peeled and cubed
  • 2 bay leaves
  • 1/4 tsp. cayenne pepper
  • 1/2 tsp. cumin
  • 1/4 tsp. paprika
  • sea salt to taste
  • black pepper to taste
  • fresh curly kale, chopped
  • juice of 1 lemon
  • fresh parsley, chopped


  1. In a large stockpot, sauté onion in EVOO for 4–5 minutes. Add the garlic, ginger, and turmeric. Cook for 3–4 minutes.
  2. Add celery, carrots, broccoli and sauté for 5 minutes.
  3. Add bone broth and 1 cup of filtered water to the pot.
  4. Bring to a boil and then add yams and the rest of the seasonings.
  5. Lower heat to a low temperature and cook for 40 minutes with the lid on.
  6. Turn off the heat and add chopped kale. Cover for a few minutes to allow the kale to wilt.
  7. Squeeze lemon juice into the soup. Season with additional salt, pepper, and red pepper flakes.
  8. Ladle into a bowl and serve with chopped fresh parsley.

Apple cider vinegar

By activating digestive juices and boosting stomach acid production, apple cider vinegar aids in the breakdown and digestion of meals.

It also possesses antiviral and antibacterial characteristics, which serve to reduce the development of undesirable bacteria in the gastrointestinal (GI) tract and aid in the removal of excess yeast from the body.

These vital functions help to maintain a healthy microbiome and immune system.

Pro tip: Add apple cider vinegar to salad dressings or vegetables before roasting, like in this dish for roasted brussels sprouts.


  • 10 Brussels sprouts, halved
  • 2 tbsp. extra-virgin olive oil (EVOO)
  • 2 tbsp. apple cider vinegar
  • 3 cloves of garlic, smashed
  • 1/4 tsp. dried dill
  • 1/4 tsp. paprika
  • sea salt to taste
  • black pepper to taste


  1. Preheat oven to 400°F (204°C).
  2. Toss Brussels sprouts in EVOO, apple cider vinegar, garlic, and spices.
  3. Roast for 30 minutes, tossing every 10 minutes. Serve immediately!


The fermentation of vegetables used to prepare kimchi not only improves the flavour but also generates live and active probiotic cultures that boost intestinal integrity.

This Korean side dish has a lot of fibre and antioxidants, and it naturally detoxifies the body.

Pro tip: Make this delicacy a part of your next lunch or dinner meal. Rice, vegetables, and kimchi make for a great dinner!


Ginger soothes and relaxes the stomach, relieves nausea, and treats digestive issues. Ginger not only provides a natural supply of vitamin C, magnesium, potassium, copper, and manganese, but it also assists digestion and reduces bloating.

Pro tip: Adding peeled ginger to drinks and smoothies adds a delicious punch.

Dandelion greens

Dandelion greens are one of the most detoxifying vegetables to consume, and they’re high in minerals, fibre, antioxidants, and prebiotics, all of which may help us stay strong and healthy.

These leafy greens, which are high in vitamins A and K, calcium, and iron, are one of my favourite additions to potent purifying, inflammation-fighting green drinks.

The takeaway

Start including some of these products in your everyday diet. A healthy body and mind begin with a healthy stomach!


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