Written by : Nicole Pazdziorko, RDN, LD, Food City Dietitian 

A healthy gut means supporting your overall well-being. Research shows that the impact of our gut microbiome extends far beyond our digestive system, and can also affect our immune system, weight, and our risk of chronic diseases, like heart disease, and diabetes. 

Eat a Variety of Fiber-Rich Foods

The foods that we eat are one of the major influences on our gut health. One of the best ways to support a healthy gut is by consuming a variety of plant foods. Fiber-rich foods, like vegetables, fruits and whole grains help to establish a diverse and rich microbiome. Prebiotic fiber contributes to gut health by helping to feed the gut microflora. Prebiotics are found in fiber-rich choices like artichokes, asparagus, apples, oats, leeks, garlic and onions. 

While the recommendation for most adults is to consume 25-30 grams of fiber per day, most Americans are only eating about 14 grams daily. To get more fiber in your diet focus on including more whole fruits, vegetables, beans, peas, and whole grains. 

Include Fermented Foods

Probiotics help to support a diverse microbiome by populating the gut with beneficial bacteria. Probiotics can be found in a variety of fermented foods. The most common fermented foods that naturally contain probiotics, or have probiotics added to them, include yogurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, and sourdough bread.  

Try adding these good-for-your-gut picks to your cart: 

• Artichokes – Artichokes are an excellent source of fiber and are available fresh or canned. For fresh artichokes, try grilling or boiling and serving with a drizzle of olive oil and fresh herbs or your favorite dips. Toss canned artichoke hearts into pasta dishes, add to sauces or top pizzas.

• Food Club Old Fashioned Oats – Oats contain a type of soluble fiber, known as beta glucan, which can act as a prebiotic. Plus, the fiber in oats may help to lower cholesterol levels and improve blood sugar management. A versatile ingredient and convenient pantry staple, oats serve as a canvas for whatever flavors and toppings you like. Try winning flavor combinations for overnight or cooked oats, like lemon and raspberries, apples and cinnamon or bananas and peanut butter. 

• Cleveland Kimchi - Kimchi is a flavorful, sour, salty mix of fermented vegetables and seasonings. It is low in calories, but rich in nutrients like vitamins A, C, and B, as well as phytochemicals and live cultures of beneficial microorganisms. Eating kimchi can be a healthful way to include more vegetables and probiotics in your diet. Kimchi is traditional to Korean cuisine and pairs well with eggs, rice, noodles, potatoes, or in stir fry. 

• Kombucha - Another probiotic pick is kombucha, which is a sweet, tart, and bubbly beverage. Kombucha is a fermented drink made with sugar, tea, beneficial bacteria and yeast. The fermentation process transforms the individual components into a functional beverage rich in probiotics and beneficial polyphenols.  Try flavors like lemon berry, blood orange, or watermelon wonder to enjoy a sweet beverage alternative with gut supporting nutrients.  

For recipe inspiration and more finds to support gut health, visit our Meal & Recipe Center.