15 Best Foods for a Healthy Gut
Your gut microbiome plays a crucial role in digestion, immunity, and even mental health. Feeding your gut bacteria with fiber-rich and fermented foods can improve digestive function and overall well-being. These are the best foods to support a diverse, healthy gut microbiome.
The Rankings
Navy Beans
Containing 19.0g of fiber per serving, navy beans feeds beneficial gut bacteria and promotes healthy digestion.
Lentils
Containing 16.0g of fiber per serving, lentils feeds beneficial gut bacteria and promotes healthy digestion.
Split Peas
Containing 16.0g of fiber per serving, split peas feeds beneficial gut bacteria and promotes healthy digestion.
Black Beans
Containing 15.0g of fiber per serving, black beans feeds beneficial gut bacteria and promotes healthy digestion.
Pinto Beans
Containing 15.0g of fiber per serving, pinto beans feeds beneficial gut bacteria and promotes healthy digestion.
Avocado
Containing 13.5g of fiber per serving, avocado feeds beneficial gut bacteria and promotes healthy digestion.
Lima Beans
Containing 13.0g of fiber per serving, lima beans feeds beneficial gut bacteria and promotes healthy digestion.
Chickpeas
Containing 12.0g of fiber per serving, chickpeas feeds beneficial gut bacteria and promotes healthy digestion.
Pomegranate
Containing 11.0g of fiber per serving, pomegranate feeds beneficial gut bacteria and promotes healthy digestion.
Kidney Beans
Containing 11.0g of fiber per serving, kidney beans feeds beneficial gut bacteria and promotes healthy digestion.
White Beans
Containing 11.0g of fiber per serving, white beans feeds beneficial gut bacteria and promotes healthy digestion.
Chia Seeds
Containing 10.0g of fiber per serving, chia seeds feeds beneficial gut bacteria and promotes healthy digestion.
Soybeans
Containing 10.0g of fiber per serving, soybeans feeds beneficial gut bacteria and promotes healthy digestion.
Edamame
Containing 8.1g of fiber per serving, edamame feeds beneficial gut bacteria and promotes healthy digestion.
Raspberries
Containing 8.0g of fiber per serving, raspberries feeds beneficial gut bacteria and promotes healthy digestion.
Quick Comparison Table
Here is a side-by-side nutritional comparison of all the foods on this list:
| # | Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| 1 | 🫘 Navy Beans | 255 | 15.0g | 47.0g | 1.1g | 19.0g |
| 2 | 🫘 Lentils | 230 | 18.0g | 40.0g | 0.8g | 16.0g |
| 3 | 🫘 Split Peas | 231 | 16.0g | 41.0g | 0.8g | 16.0g |
| 4 | 🫘 Black Beans | 227 | 15.0g | 41.0g | 0.9g | 15.0g |
| 5 | 🫘 Pinto Beans | 245 | 15.0g | 45.0g | 1.1g | 15.0g |
| 6 | 🥑 Avocado | 322 | 4.0g | 17.1g | 29.5g | 13.5g |
| 7 | 🫘 Lima Beans | 216 | 15.0g | 39.0g | 0.7g | 13.0g |
| 8 | 🫘 Chickpeas | 269 | 15.0g | 45.0g | 4.2g | 12.0g |
| 9 | 🫐 Pomegranate | 234 | 4.7g | 53.0g | 3.3g | 11.0g |
| 10 | 🫘 Kidney Beans | 225 | 15.0g | 40.0g | 0.9g | 11.0g |
| 11 | 🫘 White Beans | 249 | 17.0g | 45.0g | 0.6g | 11.0g |
| 12 | 🫐 Chia Seeds | 137 | 4.7g | 12.0g | 8.7g | 10.0g |
| 13 | 🫘 Soybeans | 298 | 29.0g | 17.0g | 15.0g | 10.0g |
| 14 | 🫘 Edamame | 188 | 18.0g | 13.0g | 8.1g | 8.1g |
| 15 | 🫐 Raspberries | 64 | 1.5g | 15.0g | 0.8g | 8.0g |
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Summary and Recommendations
The foods listed above represent some of the best choices for foods for gut health. Remember that no single food is a magic solution. The most effective approach is building a balanced diet that incorporates a variety of nutrient-dense foods. Use the Calory app to track these foods and see how they fit into your personalized nutrition plan. Whether you are just starting your health journey or fine-tuning an established routine, these foods provide the nutritional foundation for success.
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