The 10 Best Superfoods To Boost Your Gut Health
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If you’re dealing with bloating, constipation, food sensitivities, or brain fog, you’re definitely not alone — and you’re not “crazy” for wondering if it could all be connected…it often is. Your gut is deeply intertwined with your immune system, hormones, metabolism, and even your nervous system, which is why gut symptoms can show up in so many different ways.
And while gut health is undeniably complex, one truth remains consistent across the literature: diet is one of the most powerful tools we have within our conrtol when it comes to improving our health. The foods we eat can shift the microbiome, support the integrity of the gut lining, reduce inflammation, and dramatically influence how the body presents symptoms.
So if you’re looking for gut-friendly foods to actually add to your plate, you’re in the right spot. Below, we’re exploring 10 science-supported superfoods that are easy to find, simple to use, and genuinely nourishing for your digestion and overall well-being.
Let's explore the top 10 best superfoods to add to your diet
Greek yogurt
2. Blueberries
3. Sauerkraut
4. Almonds
5. Salmon
6. Kale
7. Papaya
8. Chia seeds
9. Turmeric
10. Bone broth
1 -
Greek Yogurt
Let’s start with a classic: Greek yogurt. This probiotic-rich food is known for its ability to balance gut bacteria and ease digestive symptoms like bloating or irregularity. It’s high in Lactobacillus and Bifidobacterium, which support a strong intestinal barrier and immune function. Greek yogurt also goes through a straining process, which removes whey and lactose, resulting in a thicker, creamier yogurt with a higher protein content.
Can’t do dairy? No problem - opt for coconut milk yogurt with live cultures. Look for unsweetened versions with minimal added ingredients.
2 -
BlueBerries
Berries, including strawberries, blueberries, and raspberries, are rich in fiber, vitamins, and antioxidants. Fiber promotes regular bowel movements and helps feed the beneficial bacteria in the gut, promoting a healthy gut microbiome. Antioxidants like anthocyanins found in blueberries help reduce inflammation in the gut and protect against digestive disorders.
Studies show that the compounds in blueberries help reduce gut inflammation and feed beneficial bacteria, especially Akkermansia muciniphila, a keystone species for gut lining strength. They’re also low-FODMAP and well-tolerated by many with sensitive guts., so you definitely want to keep these in your fridge!
3 -
Sauerkraut
Fermented foods like sauerkraut are gut health gold. During the lacto-fermentation process, healthy bacteria break down sugars and starches, creating live probiotic cultures that support the microbiome.
Just one tablespoon of raw sauerkraut contains billions of beneficial bacteria. And because it's made from cabbage, it’s also high in fiber and vitamin C.
Grab some sauerkraut at the store the next time you go, or you can try these flavors on Amazon!
4 -
Salmon
Not all superfoods are plant-based. Fatty fish like wild salmon provide omega-3 fatty acids (EPA & DHA), which reduce systemic and gut inflammation and promote the integrity of the intestinal lining. These fats are especially helpful for anyone with leaky gut, IBS, or gastritis.
Fatty fish also contains high-quality protein, which is important for muscle health, tissue regeneration, and overall well-being. Additionally, fatty fish is a good source of vitamin D, which plays a significant role in immune function, gut health, and mood.
5 -
Kale
Leafy greens like kale, spinach, and Swiss chard are rich in fiber, vitamins, and minerals that support gut health. Fiber promotes healthy digestion by adding bulk to your stool and keeping things moving smoothly through your digestive tract. Leafy greens are also packed with vitamins A, C, and K, as well as minerals like iron and calcium, which support overall gut function and immune health.
6 -
ginger
No gut health list is complete without ginger, a time-tested digestive aid with powerful anti-inflammatory and antimicrobial properties. Ginger contains gingerol, a compound that helps stimulate saliva, bile, and enzyme production, all of which support efficient digestion.
It’s especially helpful for:
Nausea (including motion sickness or morning sickness)
Bloating and indigestion
IBS and SIBO symptoms
Improving gastric motility and easing intestinal spasms
Ginger is often paired with turmeric to create an inflammatory-fighting power couple. It can be added fresh to smoothies or soups, steeped in tea, or taken as a supplement - take your pick!
8 -
PAPAYA
Papaya is a tropical fruit known for its digestive health benefits, primarily due to its enzyme content - particularly, papain. Papain is a proteolytic enzyme, meaning it helps break down proteins into smaller peptides and amino acids, aiding in digestion. It may help maintain a healthy balance of gut bacteria.
Additionally, papain may support digestive motility, further aiding in constipation relief. The fiber content also contributes to this, making papaya an overall great option for those suffering from constipation.
8 -
Chia Seeds
Chia seeds are tiny but mighty seeds that are packed with fiber, omega-3 fatty acids, and antioxidants. The fiber in chia seeds helps promote healthy digestion by adding bulk to your stool and keeping things moving smoothly through your digestive tract.
Omega-3 fatty acids reduce inflammation in the gut and support a healthy gut microbiome. Antioxidants help protect against oxidative stress in the gut, which can lead to inflammation and digestive issues.
Chia seeds are super versatile - get them in bulk and add them to your smoothies, salads, yogurt, and more!
9 -
Turmeric
Turmeric really is all that. It contains curcumin, a compound with some of the most widely studied anti-inflammatory and antioxidant effects in modern nutrition science. Curcumin helps calm inflammation in the gut, easing bloating, abdominal discomfort, or inflammatory digestive conditions. It also supports smoother digestion by stimulating bile flow, which helps your body break down fats more efficiently.
What makes turmeric even more impressive is its influence on the microbiome. Research shows that curcumin can promote the growth of good bacteria while keeping the bad bacteria under control — essentially helping “rebalance” the ecosystem of the gut. Its antioxidant activity also helps protect the gut lining from oxidative stress, which is key for maintaining strong barrier integrity.
TIP: turmeric is best absorbed when paired with black pepper!
10 -
Bone Broth
When it comes to healing the gut lining, bone broth is unmatched. It’s naturally rich in proteins like collagen and gelatin, and important amino acids like glycine and glutamine. These help rebuild and strengthen the intestinal barrier, playing a direct role in tightening the junctions of the gut lining, soothing irritation, and reducing inflammation. That’s why bone broth is often recommended for conditions like leaky gut, gastritis, or chronic digestive discomfort.
Bone broth also has a gentle, easily digestible nutrient profile that makes it ideal for people with weakened digestion or low stomach acid. Many people also find it helpful after antibiotic use, as it provides nourishment while the microbiome is rebalancing.
Bone broth can be made easily at home or can be bought in classic liquid form. They also make powdered bone broth for even more ways to get it in your diet (I’ve listed my favorite brands here in my shop!)
final thoughts
Adding these superfoods into your diet can have a tremendous impact on your gut health and overall wellness. Remember to focus on variety and balance in your meals to reap the full benefits of these nutrient-rich foods.
See you in the next article - thanks for reading, and make sure you subscribe to the email list for more gut health + holistic wellness tips!
Happy healing :)
want to discover even more healing herbs?
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→ 24 medicinal herbs with important properties + uses
→ Color-coded labels for clear referencing
→ Specifically curated to jumpstart your gut health journey
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I am not a medical professional, nor do I claim to be. The information provided is not intended to be a substitute for medical treatment, but for educational purposes only. Please consult your medical care provider before using herbal medicine, particularly if you have a known medical condition or if you are pregnant or nursing.
