Discover 5 science-based nutrition tips from registered dietitians to boost gut bacteria, support gut health, and enjoy delicious gut-healthy recipes.
5 Science-Backed Nutrition Tips from Registered Dietitians for Better Gut Health
Gut health plays a central role in overall wellness, influencing digestion, immunity, inflammation, metabolic health, and even mood. At the heart of gut health is the gut microbiome—the trillions of bacteria that live in your digestive tract and respond daily to the foods you eat. Your gut is teeming with microbial life. In fact, you have more microbial cells in your body than human cells. And your gut microbiota—the environment of microorganisms residing in your gastrointestinal tract—can influence your health in numerous ways. Your gut microbiota is like the “control center” for your entire body. Those gut microorganisms influence your immune system, digestion, and metabolism, and they impact your risk for diseases like obesity and metabolic syndrome—a clustering of risk factors that raise the risk for cardiovascular and metabolic diseases. Research continues to show that dietary patterns rich in diverse, whole foods are key to nurturing beneficial gut bacteria and supporting long-term health. Learn more about gut bacteria here.
Include more fiber-rich dishes to boost your gut, such as this recipe for Roasted Brussel Sprouts and Cauliflower with Butternut Squash Hummus.
So what can you do to feed your gut microbiota in order to boost health? I asked some of the top nutrition experts on their best advice for boosting your gut bacteria. I’m sharing the top five expert nutrition tips for boosting gut bacteria, straight from registered dietitians and grounded in the latest science. These practical, evidence-based strategies focus on real-world eating habits you can sustain, not fads or quick fixes. You’ll also find my favorite gut-healthy recipes designed to help you put these tips into action—making it easier (and more delicious) to support your gut microbiome every day. And make sure to check out my 6 best foods for gut health here.
5 Expert Tips to Boost Gut Bacteria
Fit in more fiber-rich foods, such as whole grains. This recipe for Easy Swedish Kavring (Rye Bread) is rich in whole grain rye.
1. Get More Fiber
One thing is certain, you have to boost your diet with fiber in order to fuel your gut bacteria, as fiber is their primary food source. “Where do you find fiber? In plant foods. Beans, nuts, seeds, whole grains, fruits and vegetables are the best sources. Try to include more of these foods,” says Judy Barbe, RDN, author of Your 6-Week Guide to Live Best.
“The suggested intake of fiber is 14 grams per 1,000 calories, so you would need at least 28 grams of fiber every day on a 2,000-calorie eating plan. It will be difficult to get enough fiber if you’re following a keto diet or a very low carbohydrate diet, which could harm your gut in the long run,” says Elizabeth Ward, MS, RD, of Better is the New Perfect.
For more tips on fueling your diet with fiber, check out my advice here.
include more probiotics and fermented foods, such as tempeh. This recipe for Tempeh Cold Noodle Salad with Peanut Dressing is a great start.
2. Choose Probiotics
“Probiotics (live good bacteria found in foods) have been shown to promote a healthy gut. Why do we want a healthy gut? Although more studies are needed, a healthy gut microbiota has been linked to a multitude of benefits, including improved immune function, reduction of inflammation, improving mood disorders, reducing risk of some cancers, and improving energy levels,” says Lacy Ngo, MS, RDN of Mindfulness in Faith and Food. “You can find probiotics in foods like yogurt, fermented pickles, fermented kimchi, kombucha, and fermented sauerkraut.”
If you’re thinking about consuming a probiotic supplement, be sure to do your research. “The benefits of probiotic supplements are strain-specific. That means it’s necessary to consume a probiotic backed by scientific research that shows it is the correct strain for the desired result. The Clinical Guide to Probiotic Products Available in the U.S. at www.usprobioticguide.com has strain-specific information,” says Elizabeth Ward, MS, RD, of Better is The New Perfect.
For more information on boosting probiotics in your diet, check out this blog.
Include more prebiotic foods, such as apples in this recipe for Spiced Apple Oatmeal with Quinoa and Almonds.
3. Eat Foods Rich in Prebiotics
Certain types of fibers act as prebiotics to provide nourishment for the probiotic organisms. “Prebiotics feed probiotics. They are fermented by bacteria in the gut. Prebiotics are found in foods like apples, bananas, asparagus, garlic, onions, jicama root, artichokes and other foods,” says Karen Hawkins, RDN.
Fermented foods like yogurt are a great way to get more probiotic benefits. Try this recipe for Easy Vegan Yogurt Dressing.
4. Try Fermented Foods
One way to boost your gut microbiota is to consume more fermented foods with live organisms. “Increasing fiber is essential, but so is incorporating probiotic rich foods and fermented foods, like kimchi sauerkraut, kvass, yogurt and kefir. It’s also important to reduce large quantities of meat and sugar, which have been shown to promote the growth of the less favorable bacteria in certain individuals,” says Mary Purdy, MS, RDN.
Include more lifestyle approaches, such as exercise. Pack along this fiber-rich recipe for Healthy Trail Mix Homemade Oatmeal.
5. Simple, Healthy Living
Beyond eating, lifestyle factors play a significant role on gut microbiota health. “Some research shows that physical activity has a positive impact on a healthy microbiome. And, you may be surprised to learn that stress can negatively affect our gut microbiome by reducing something called secretory IGA, which helps the body to clear bad bacteria and promotes a healthy intestinal barrier, so finding ways to reduce or manage stress can be an essential part of supporting our gut health,” says Mary Purdy, MS, RDN.
Learn More About Gut Health
Check out these blogs to learn more.
Healthy Soil Boosts a Healthy Gut
Gut Health Benefits of Postbiotics
Boost Gut Bacteria and Immunity with Probiotics
Feed Your Gut Microbiota for Health
How Does a Highly Processed Diet Impact Your Gut?
5 Expert Tips to Boost Your Gut Bacteria
Eat These Foods for Gut Health
Top 10 Gut Health Recipes
Discover more ways to support gut health with these delicious recipes.
Lima Bean Salad with Sumac Spice
Healthy Orange Peanut Tempeh Stir Fry with Brown Rice
Roasted Asparagus Salad with Sorghum and Harissa Seasoning
Provencal Bean Salad
Hearty Chickpea Stew
Vegan Cauliflower Broccoli Casserole
Smoky Tempeh Vegan Bacon
Golden Turmeric Hemp Granola
Banana and Peanut Butter Smoothie Bowl
Main Image: Vegan Heirloom Beans Cassoulet
