You’ve read the studies, you’ve heard the hype: the quality of your gut is the key to your overall health and happiness. Having a healthy gut can help you lose weight, stave off diseases, and improve your mood. Now how do you go about reaping these benefits? Luckily, all it involves is makes a few changes to your diet. Incorporating these 10 foods into your regimen will give you a great start to nurturing your gut!


  1. Onions

Onions are filled with probiotics, the good bacteria that help to nurture your gut. You can eat them cooked in meals, or raw in salads or on top of a sandwich. It’s important to note that the probiotics will work best if you also limit the amount of processed foods you eat, as those can slow the growth of the good bacteria you’re adding in.

  1. Sprouted Grains

 Sprouted grains are easier to digest than products made from whole wheat. The protein and complex carbohydrates in sprouted grains are essential for good gut health. Look for Ezekiel bread in your local grocery store, as it contains a variety of sprouted grains. You can also try sprouted wheat, spelt, barley, and lentils.

  1. Yogurt 

Consuming yogurt is a great way to get a large amount of probiotics that work to improve your gut health. It can even help you to properly digest foods and alleviate symptoms associated with irritable bowel syndrome (IBS). If you are allergic or sensitive to dairy products, you can try a lactose-free or non-dairy yogurt made from soy, almond, coconut, or cashew milk.

  1. Kombucha 

Kombucha is a fermented tea that does wonders for your gut health. Since it’s filled with probiotics, it can help to relive inflammation and digestive issues that cause pain and bloating.

  1. Beans

Beans are filled with protein, fiber, vitamin B, and folate, all of which help to nurture your gut by feeding the good bacteria eliminating the bad bacteria.

  1. Coconut 

Coconut has wonderful antibacterial and antifungal properties, both of which can help to get rid of yeast and bad bacteria in your gut. It can also help to balance out levels of acidity in your stomach. You can add coconut to your smoothies, or start using full-fat coconut milk in place of cow’s milk. You can also add shredded coconut to your oatmeal or yogurt. Coconut water is a great source of hydration!

  1. Salmon 

Wild-caught salmon contains a lot of omega-3 fatty acids, which work to eliminate inflammation throughout the body. This might even help to heal inflammation in your gut and stop it from returning.

  1. Garlic

Garlic helps to feed the healthy bacteria in your gut. You can eat it raw in dips, dressings, or hummus, or you can cook it and add it to all of your meals for some extra flavor!

  1. Collagen

Foods that contain collagen are great at healing inflammation in the gut. Bone broth is a great source of collagen, as well as wild salmon, leafy greens, citrus fruits, eggs, berries, tomatoes, pumpkin seeds, avocados, garlic, and chia seeds.

  1. Mango 

Mango can change your gut environment for the better by allowing the good bacteria to thrive. IT also contains a lot of bioactive compounds that help you to maintain your gut health. Mangoes can be added to smoothies, salads, yogurt, or eaten plain! You can even make some desserts with it.