You might be surprised to hear this, but you can actually start improving your gut health tonight. No complicated protocols, no expensive lab tests — just a few intentional shifts in what you eat and how you think about your digestive system. And the results? They start showing up faster than you’d think.
Gut health isn’t just about reducing bloating or getting more regular (though yes, those things matter). Your gut is command central for your entire body. It’s where about 80% of your immune system lives, where hormones get regulated, where your mood is influenced, and where your cardiovascular and brain health are deeply tied in. As we head into cold and flu season, this becomes more important than ever.
Here’s a mind-blowing number: there are approximately 40 trillion bacteria in your body, most of them living in your gut. These bacteria — along with viruses, fungi, and other microorganisms — make up what’s called your gut microbiome. And the health of that microbiome has everything to do with how you feel, how much energy you have, and how well your body fights disease.
So let’s get into the seven evidence-backed ways to improve your gut health — starting tonight.
This post contains affiliate links meaning I make a small commission at no extra cost to you. Thank you for supporting the work of Lisa Smith Wellness and the Pretty Well Podcast!
1. Eat a More Diverse Diet
Your gut is home to anywhere from hundreds to thousands of different bacterial species, and here’s the cool part: each of those strains prefers different foods. The more variety you have on your plate, the more diverse your microbiome becomes — and a more diverse microbiome is a more protective microbiome.
The Standard American Diet (aptly nicknamed SAD) does the exact opposite. High in sugar and inflammatory seed oils, it actively reduces microbiome diversity. Interestingly, research shows that indigenous cultures around the world — even those who eat high-protein or high-fat diets — tend to have far more diverse gut bacteria because they’re incorporating a wide range of native plants into their meals.
The takeaway: try one new vegetable, grain, or plant food each week. Your gut will thank you.
2. Load Up on Vegetables, Beans, and Fruit
Plant foods are the gold standard for gut health, and it comes down to fiber — specifically, the types of fiber that you don’t digest but your good gut bacteria absolutely love.
Some of the best gut-health foods to focus on include:
- Raspberries and pears
- Artichokes and peas
- Broccoli and bananas
- Apples, chickpeas, lentils, and beans
Studies have shown that these fiber-rich foods promote the growth of bifidobacteria — a powerful probiotic strain that reduces intestinal inflammation and supports overall gut function. Think of these foods as fertilizer for the good guys.
3. Add Probiotic Foods to Your Daily Routine
Here’s something people often get wrong about probiotics: they’re not just the supplements you grab at the pharmacy when you’re on antibiotics. Probiotics are the beneficial bacteria in your gut — the ones you already have and want to grow more of. “Pro” means good, “biotic” means bacteria.
A 2021 study found that adding probiotic-rich foods to your daily diet is actually more effective than supplements for improving gut health. That’s because whole foods contain dozens — sometimes hundreds — of bacterial strains, while even the most robust probiotic supplement might only include 12 to 14. And when you consider your gut needs thousands of strains, a supplement alone barely scratches the surface.
It’s also worth knowing that probiotics are transient — they don’t permanently take up residence in your gut. But each time you consume them, they actively work to shift your microbiome composition, support your immune system, and keep the bad bacteria, fungi, and viruses in check.
The 6 Best Probiotic Foods to Eat
Plain Greek yogurt — One of the most popular and accessible probiotic foods. Just make sure it says “live active cultures” on the label and buy it plain. Sweeten it yourself with a little local honey, monk fruit, or a splash of pure maple syrup. Bonus: it’s also an excellent source of protein.
Kimchi — A Korean fermented cabbage dish loaded with probiotics and disease-fighting antioxidants. It’s usually spicy, but you can find milder versions. This one’s a personal favorite.
Kefir — A probiotic-rich dairy drink similar to drinkable yogurt. It’s high in lactobacillus strains and a 2021 study found it may help reduce gut inflammation, support leaky gut healing, and even lower cardiovascular disease risk. Look for unsweetened varieties.
Kombucha — A fermented tea drink packed with probiotics. It can be an acquired taste (most have a vinegary flavor), but brands like Health-Ade offer milder options like ginger lemon. If you’re watching sugar, try mixing half a glass of kombucha with half a glass of sparkling water — it stretches it further and keeps it refreshing.
Raw sauerkraut — Here’s the catch: most sauerkraut on grocery store shelves does not contain live active cultures. Shelf-stable versions and even many refrigerated bagged varieties won’t give you the probiotic benefit. Look for brands like Bubbies, or any raw sauerkraut labeled “live active cultures” from the refrigerated section at a health food store.
Tempeh — A fermented soy product with a savory, umami-rich flavor. Think of it as a firmer, nuttier version of tofu. If you can tolerate soy, it’s a great probiotic option — just make sure to buy organic, since most conventional soy is GMO.
4. Don’t Forget Prebiotics
If probiotics are the good bacteria in your gut, prebiotics are their food. These are specific types of fiber that your body doesn’t digest but that your beneficial bacteria thrive on. And without a steady supply, your good bacteria simply can’t grow.
The best sources of prebiotics include:
- Onions, garlic, leeks, and artichokes
- Mushrooms, apples, and bananas
- Dandelion greens and chicory
- Jerusalem artichokes (also called sunchokes) — harder to find but worth it; they cook up like a potato and are absolutely delicious
- Dragonfruit — yes! This beautiful pink fruit is an impressive source of prebiotic fiber
Prebiotics have also been shown to reduce triglycerides, cholesterol, and insulin levels — particularly helpful for those managing obesity, heart disease, or type 2 diabetes.
A Word on Resistant Starch
Resistant starch is a fascinating type of prebiotic that forms when you cook and cool starchy foods like rice, potatoes, and pasta. Potato salad, cold rice, pasta salad — all surprisingly great gut health foods. Even slightly green bananas are high in resistant starch and make excellent fuel for your gut bacteria.
5. Increase Your Fiber Intake (Slowly)
Fiber deserves its own spotlight. Most of us aren’t getting nearly enough — the daily target is 30 to 35 grams — and the research on fiber is impressive. It’s been linked to reduced risk of colorectal cancer, lower cholesterol and triglycerides, improved regularity, and of course, a healthier microbiome.
If you’re not currently eating a lot of fiber, start low and go slow. Jumping into a high-fiber diet too quickly can cause bloating, gas, and digestive discomfort. Gradual is the name of the game.
For those with grain sensitivities or inflammation from gluten, focus on lower-reactive grains like:
- Quinoa, millet, and amaranth (amaranth makes a wonderful breakfast porridge)
- Organic oats
- Brown rice (especially when cooled for that resistant starch bonus)
Sweet potatoes are another fantastic fiber source and are well-tolerated by most people.
💊 Looking for extra support? A high-quality prebiotic or fiber supplement can help fill in the gaps when diet alone isn’t cutting it. These superfood bars from Paleo Valley are my personal go-to.
6. Eat More Plants — Lots of Them
Plant foods grow different types of gut bacteria than animal-based foods, which is why variety and volume of plants matters so much. Getting a wide range of vegetables, fruits, legumes, and whole grains addresses the diversity issue, the fiber issue, and the antioxidant issue all at once.
My simple challenge: try one new vegetable every week. And give it a fair shot — it can take several exposures before your taste buds come around. (I thought dragonfruit was bland the first time. Now I’m completely obsessed with it.)
7. Eat the Rainbow for Polyphenols
Polyphenols are plant compounds that function like superfoods for your gut. They reduce inflammation, fight oxidative stress, improve energy, support regularity, and directly promote the growth of beneficial bacteria like lactobacillus and bifidobacteria — while simultaneously suppressing harmful bacteria like Clostridioides (the family that includes C. diff).
Polyphenols are also linked to lower triglycerides and reduced CRP (C-reactive protein), which is a key inflammation marker your doctor may be monitoring.
Here’s the best part: polyphenol-rich foods are genuinely delicious.
- Dark chocolate and cocoa
- Red grapes and red wine
- Blueberries and broccoli
- Green tea
- Almonds and onions
Those vibrant colors you see in fruits and vegetables? That is the polyphenols. So when you hear “eat the rainbow,” now you know exactly why it matters for your gut health.
The Bottom Line
Here’s what makes gut health so encouraging: your microbiome can start to shift overnight. Literally. And that shift becomes more significant over days, weeks, and months as you build consistent habits.
You don’t have to overhaul your entire diet at once. Start with one thing from this list — add a fermented food, try a new vegetable, swap a processed snack for something fiber-rich. Any one of these changes will move the needle on your gut health and, by extension, your immunity, energy, mood, and long-term wellbeing.
So what are you going to try first? I’d love to hear from you.
Until next time — stay pretty well. 💚
Want to dive deeper into gut health and functional wellness? Subscribe to the Pretty Well Podcast wherever you listen to podcasts.
+ view comments . . .