When it comes to feeling good from the inside out, gut health is a major player. Your gut doesn’t just digest food—it influences your immune system, mood, energy, and even skin health. And the good news? You can nourish it with simple, everyday foods rich in gut-loving nutrients.
Here are some of the most important nutrients to support a healthy gut—and where to find them:
1. Fiber
Fiber feeds the good bacteria in your gut and helps keep digestion moving smoothly. It also supports regularity and can reduce inflammation.
Best sources:
Oats, chia seeds, flaxseeds, lentils, berries, apples, leafy greens.
2. Prebiotics
Prebiotics are a special type of fiber that specifically feeds beneficial gut bacteria, helping them grow and thrive.
Best sources:
Garlic, onions, leeks, asparagus, bananas (especially slightly green ones), chicory root.
3. Probiotics
Probiotics are live bacteria that help restore the natural balance in your gut and support immune function.
Best sources:
Yogurt with live cultures, kefir, sauerkraut, kimchi, miso, tempeh.
4. L-Glutamine
This amino acid helps repair and maintain the gut lining, which is crucial for preventing leaky gut and supporting nutrient absorption.
Best sources:
Bone broth, cabbage, eggs, chicken, spinach, fish.
5. Zinc
Zinc plays a key role in gut lining repair and immune regulation. It also helps reduce inflammation and supports enzyme activity in digestion.
Best sources:
Pumpkin seeds, chickpeas, lentils, cashews, beef, quinoa.
6. Omega-3 Fatty Acids
These healthy fats help reduce gut inflammation and support a balanced microbiome.
Best sources:
Salmon, sardines, walnuts, flaxseeds, chia seeds, hemp seeds.
7. Polyphenols
Polyphenols are plant compounds that act like antioxidants. They also fuel beneficial gut bacteria and support overall gut health.
Best sources:
Green tea, dark chocolate, berries, olives, turmeric, herbs like rosemary and thyme.
Feeding your gut the right nutrients doesn’t have to be complicated. Small, consistent changes—like adding more fiber, prebiotics, and fermented foods to your meals—can lead to big shifts in how you feel.
Want to know what your gut specifically needs?
Let’s chat. Book a free discovery call with me and get personalized insights into your gut health journey. We’ll talk through your symptoms, your current habits, and create a plan that feels doable and aligned with your goals.
