8 surprising foods that may improve gut health, according to a dietitian

When you think about foods to support your gut, probiotics and fermented foods like yogurt, sauerkraut, and kombucha probably come to mind. But that’s only part of the picture. Your gut thrives on variety, and many other foods play an important role in supporting your microbiome and overall gut health.

1. Beets

Beets are rich in several compounds that support gut health, fiber, betalains, polyphenols, and nitrates. These produce short-chain fatty acids (SCFAs), which can help maintain a healthy gut lining.

A recent small study also showed that red beetroot powder increased the production of beneficial bacteria and reduced harmful bacteria in the gut. 

Try beets roasted, shredded raw into salads or a slaw, or blended into smoothies for a natural sweetness and nutrient boost. They can also be added to grain bowls or paired with goat cheese and greens for an easy side dish.

2. Raspberries

With 8g of fiber per cup, raspberries support regular bowel movements, which are essential for gut health. They also contain phenolic compounds that can act as prebiotics, feeding the beneficial bacteria in your gut known as probiotics. 

3. Broccoli and Broccoli Sprouts

Broccoli and broccoli sprouts are rich in sulphoraphane, a special plant compound that supports liver health and the body’s natural detoxification systems. The liver plays an important role in bile acid production, which helps digest fats and affects overall digestion and gut health.

Sulforaphane may also reduce gut inflammation and influence the balance of gut bacteria.

Broccoli sprouts, like other sprouts, can be added to a sandwich, on top of a grain bowl, or in a taco for a gut-supporting boost. 

4. Bananas

While bananas are often ignored (or even shunned) by the wellness industry, they’re actually full of gut-supporting nutrients. They contain resistant starch and other prebiotic fibers that feed beneficial gut bacteria. 

These compounds are fermented in the colon to produce SCFAs. They’ve been shown specifically to increase levels of Bifidobacteria, which may promote regular bowel movements.

5. Onion

Onions are a good source of prebiotic fibers, such as inulin and fructooligosaccharides, which feed beneficial gut bacteria. Similar to other prebiotic-rich foods, they increase SCFA production and support gut microbiota, improve digestive function, and may even support immune health. 

Emerging animal studies have also shown that quercetin, an antioxidant found in onions, may improve gut integrity and positively affect gut bacteria. More research is needed in humans.

Of note, some people with IBS may be sensitive to fructooligosaccharides, as they may increase some symptoms like bloating.

6. Asparagus

Asparagus contains inulin, xylose, and flavonoids, all of which can support a healthy gut. It has been shown to promote the growth of probiotic strains of lactobacilli and bifidobacteria. 

Because of its inulin content, asparagus is considered a high FODMAP food. Some people with IBS may find that it makes their digestive symptoms worse, not better.

Asparagus can be eaten cooked or raw. Try roasting it with olive oil and salt, sautéing it and adding it to a pasta or grain bowl, or shaving it with a vegetable peeler and adding the raw strips to a salad for some crunch.

7. Kiwi

Kiwi has been shown to improve digestion and reduce reflux, constipation, and IBS-C symptoms.  It’s a good source of both soluble and insoluble fiber, both of which play important roles in digestion and gut health. 

Kiwi also contains an enzyme called actinidin, which supports protein breakdown and may also play a role in gut health.

Enjoy kiwi as a snack, on top of a yogurt bowl, or in a smoothie. 

8. Tempeh

Tempeh is a fermented soybean that contains prebiotics, probiotics, and other compounds that support the gut lining. Eating tempeh may increase levels of beneficial gut bacteria and decrease levels of harmful bacteria.

Tempeh can be sliced, marinated, and sautéed or baked for a crispy texture, then added to bowls, salads, or stir-fries. It also works well crumbled as a plant-based protein in tacos, pasta sauces, or grain dishes.

Read the original article on Verywell Health