Healthy Eating 4 MIN READ 1521 VIEWS August 24, 2021

7 Best Foods To Promote Healthy Gut Bacteria

Our digestive system is one of the most essential parts of our body. Not only does it ensure the smooth digestion of food, but gut health is also responsible for the proper functioning of the immune system. Maintaining our digestive system by eating gut health foods is especially important around this time of the year as a lot of people come down with problems such as the common cold or the flu. 

One of the more common misconceptions about our body is misinformation that is often spread about bacteria. A lot of people fail to realise that while some bacteria are the root cause of a lot of diseases, other bacteria such as gut bacteria are responsible for aiding our health.

Benefits Of Gut Bacteria

Our body acts as a host to billions of bacteria cells which are responsible for taking care of gut health and boosting our immunity. These bacteria cells are so large that they actually exceed the number of blood cells in our body. One of the more common forms of bacteria are the essential healthy micro gut bacteria, which has the following benefits:

  • Gut bacteria helps with boosting the functioning of the immune system
  • Maintaining proper gut health is useful in secreting antimicrobial substances that are responsible for limiting the growth of bad bacteria. 
  • Gut bacteria is important for aiding the smooth digestion of food and preventing complications such as constipation.
  • Gut bacteria are responsible for aiding the synthesis and production of essential water-soluble and fat-soluble vitamins such as Vitamin K and Vitamin B12 within our body.

Given below are seven essential gut health foods that you can include as a part of your daily diet:

#1. Pineapple

Next up on the list of gut health foods is pineapple. This fruit is rich in an enzyme called bromelain which is rich in digestive properties that are aimed at the proper breakdown of food into smaller molecules known as peptides. Peptides is also good for your skin. This helps in reducing the secretion of cytokines which can be detrimental to improving gut health. Additionally, pineapples are also a rich source of dietary fiber, which is useful for cleaning the gut and preventing constipation.

#2. Onion

Onion is one of the most potent good digestive foods as it contains quercetin, a strong form of oxidant that are useful for eliminating the presence of free radicals within the body. It also contains active compounds such as chromium which is responsible for boosting the production of insulin. Additionally, onion also contains vitamin c which helps in increasing the good bacteria in stomach and improving the immune system response. Additionally, vitamin c also helps with improving the function of our kidneys and promoting the elimination of toxic substances within the body which is essential for improving gut health. 

#3. Garlic

Next up on the list of good digestive foods is raw garlic. Not only is it useful for boosting the growth of good bacteria in stomach, it also contains a rich reserve of prebiotics, which is useful for boosting insulin levels and regulating our energy throughout the day. Garlic is also rich in other essential nutrients such as Vitamin C, Vitamin B6, manganese, and other active components such as allicin which are responsible for cleaning the gut and improving gut health. 

#4. Bone Broth

One of the most important good digestive foods is bone broth. It is a mixture of several essential types of meat and vegetables which are rich in nutrients and compounds such as collagen, amino acids, glutamine, and arginine which is important for cleaning the gut, enhancing the function of the immune system, reducing permeability, and improving the body’s response to inflammatory agents. Since it is rich in so many nutrients, gut health is actually a viable replacement for meals such as lunch and can be sipped throughout the day as well.

#5. Apple Cider Vinegar

Next up one the list of gut healing foods is apple cider vinegar. This ingredient is responsible for stimulating the production of stomach acid and increasing the amount of digestive juices in the stomach. It also has antimicrobial and antibacterial properties which help in stopping the spread of bad bacteria in our gut. Apart from boosting the growth of gut bacteria, apple cider vinegar also plays a huge role in improving the immune response of the body as well. 

#6. Ginger

Ginger is a rich source of essential nutrients such as magnesium, potassium, copper, manganese, and Vitamin C which are responsible for carrying out functions such as enhancing the immune system and cleaning the gut. Additionally, consuming ginger is also useful for preventing bloating and ensuring the smooth passage of food through the digestive tract, making it one of the most useful gut healing foods.

#7. Asparagus

Prebiotics are one of the major components of maintaining gut health. Asparagus is one of the richest gut health foods as it contains indigestible fiber insulin, as well as good bacteria in the stomach such as bifidobacteria and lactobacilli. Additionally, gut health foods such as asparagus are also rich in essential nutrients such as the B class of vitamins and antioxidant properties which are useful for eliminating the growth of free radicals within the body. 

Probiotic Supplements

One of the most essential nutrients required to maintain the proper functioning of gut health and ensure smooth digestion is probiotics. You can try adding probiotic supplements that are infused with multivitamins to your daily diet as a way of improving gut health. 

However, you must also make sure to consult with a medical health practitioner before supplementing your diet with any kind of nutritional supplement. 


While consuming these foods is essential to improving the number of gut bacteria present in our body, we must also make sure that we are rounding off our nutrition properly by involving other food groups such as healthy fats, lean proteins, and complex carbohydrates. A good rule of thumb to follow would be to consume these gut health foods as a part of a healthy eating plate. You can also meet the recommended daily allowance of several essential vitamins by consuming nutritional supplements such as multivitamins.

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