25 Favorite and Forbidden Foods for a Healthy Gut and a Healthier You

Your gut does far more than just digest food—it’s the control center for your health, immunity, and even your mood. Inside, trillions of microbes work around the clock, either supporting digestion and overall well-being or triggering bloating, inflammation, and disease. And the biggest influence on this microscopic world? The food you eat. That’s why we’ve expanded our list to 25 must-know foods—some that nourish and heal your gut, and others that wreak havoc on your digestive health. Think of these foods as VIP guests or unwelcome intruders in your body’s internal ecosystem. The right choices promote a balanced microbiome, enhance nutrient absorption, and improve gut-brain communication, while the wrong ones can sabotage digestion and lead to long-term health issues. Get ready for eye-opening insights, surprising additions, and practical tips to help you eat smarter and feel better from the inside out!

#1 Best: Kefir – The Ultimate Gut Superfood

Think of kefir as the overachieving cousin of yogurt. It’s packed with up to 61 strains of probiotics, far more than regular yogurt, making it a powerhouse for gut health. Kefir is fermented milk that’s slightly tangy, bubbly, and easy to digest—even for those who are lactose intolerant. It helps restore gut balance, reduces inflammation, and has even been linked to better mood regulation through the gut-brain connection. Add it to smoothies, pour it over granola, or drink it straight to give your microbiome a probiotic boost.

#2 Worst: Artificial Sweeteners – Fake Friends to Your Gut

Think swapping sugar for artificial sweeteners is a smart move? Your gut might disagree. Aspartame, sucralose, and saccharin have been shown to alter gut bacteria, reducing the diversity of good microbes and potentially leading to glucose intolerance (which can increase your risk of diabetes). Some studies suggest they even trick your body into craving more sugar. Instead, go for natural sweeteners like raw honey or monk fruit, which can offer sweetness without gut-wrecking side effects.

#3 Best: Sauerkraut – A Gut-Friendly Classic

A humble yet powerful fermented food, sauerkraut (fermented cabbage) is bursting with probiotics that support digestion and immune function. It’s also rich in fiber and vitamin C, which help feed good bacteria and improve gut health. Unlike pasteurized sauerkraut found in many grocery stores (which kills beneficial bacteria), opt for raw, unpasteurized versions from the refrigerated section. Add it as a topping for grain bowls, salads, or avocado toast for a tangy, gut-loving crunch.

#4 Worst: Red Meat – Trouble in the Gut

While a juicy steak might be delicious, eating too much red meat can disrupt gut health. Studies have shown that red meat promotes the production of trimethylamine-N-oxide (TMAO), a compound linked to inflammation and heart disease. Plus, overconsumption of red meat can reduce gut diversity, leading to digestive issues and increased colon cancer risk. If you’re a meat lover, balance things out by adding more fiber-rich veggies and fermented foods to your meals.

#5 Best: Dark Chocolate – Yes, Really!

Great news: high-quality dark chocolate (70% cacao or higher) is packed with polyphenols, plant compounds that act as fuel for good gut bacteria. These polyphenols help reduce inflammation, improve digestion, and even support heart health. Unlike overly processed milk chocolate, dark chocolate contains prebiotics and antioxidants that promote a balanced microbiome. For the best benefits, opt for unsweetened cacao nibs or dark chocolate with minimal added sugar.

#6 Worst: Fried Foods – Gut-Disturbing Grease Bombs

Deep-fried favorites like French fries, fried chicken, and onion rings are some of the worst offenders for gut health. They’re loaded with inflammatory oils and trans fats, which can kill off beneficial bacteria and promote leaky gut syndrome. They also slow digestion, leaving you feeling bloated and sluggish. If you’re craving something crispy, try baking or air-frying with gut-friendly oils like olive or avocado oil.

#7 Best: Lentils – A Gut’s Best Friend

Lentils are fiber powerhouses that help keep digestion running smoothly. They’re packed with prebiotic fiber, which feeds your gut bacteria and supports regularity. Plus, they contain plant-based protein, iron, and B vitamins, which support overall health and energy levels. Add them to soups, salads, or curries for a gut-loving, nutrient-dense meal.

#8 Worst: Processed Dairy – Not So Cool for Your Gut

While some dairy (like yogurt and kefir) can be beneficial, highly processed dairy products (think flavored yogurts, cheese spreads, and ultra-pasteurized milk) often contain added sugars and artificial thickeners that disrupt gut health. Many people also struggle to digest lactose, leading to bloating, cramps, and gas. If you love dairy, go for fermented, full-fat, and organic options to support your gut.

#9 Best: Miso – A Savory Gut Savior

Miso, the Japanese fermented soybean paste, is a gut-health rockstar. It’s rich in probiotics and essential amino acids, helping balance gut bacteria and aid digestion. Used in soups, marinades, or as a seasoning, miso adds umami flavor while delivering gut-friendly benefits. Just make sure to add it after cooking to preserve the probiotics!

#10 Worst: Alcohol – A Gut-Wrecker in Disguise

Alcohol disrupts the delicate balance of gut bacteria by killing off beneficial microbes and allowing harmful bacteria to flourish. This imbalance can lead to increased gut permeability, also known as leaky gut syndrome, where toxins and undigested food particles pass through the gut lining and enter the bloodstream, triggering inflammation throughout the body. Additionally, alcohol interferes with digestion by reducing stomach acid production, which is essential for breaking down food and absorbing nutrients. It can also contribute to bloating, acid reflux, and irregular bowel movements. Chronic alcohol consumption is linked to gut disorders such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). If you drink, moderation is key. Red wine, in particular, contains polyphenols, which have been shown to support the growth of good gut bacteria. Stick to one glass on occasion and pair it with fiber-rich, gut-friendly foods to help minimize the damage.

#11 Best: Green Bananas – A Prebiotic Powerhouse

Green bananas may not be as sweet as their ripe counterparts, but what they lack in taste, they make up for in gut-nourishing benefits. Unlike ripe bananas, green bananas are packed with resistant starch, a type of prebiotic fiber that bypasses digestion in the small intestine and serves as fuel for the beneficial bacteria in your gut. This process encourages the production of short-chain fatty acids (SCFAs), which support gut health by reducing inflammation and strengthening the gut lining. Beyond gut health, green bananas also play a role in blood sugar regulation. The resistant starch slows down digestion, preventing blood sugar spikes and helping with insulin sensitivity. This makes them an excellent food for people looking to maintain stable energy levels and support metabolic health.

#12 Worst: Refined Grains – Gut Microbiome Killers

Refined grains, including white bread, white rice, and processed pasta, may be dietary staples, but they’re stripped of most of their fiber and nutrients during processing. This means they lack the fuel that gut bacteria need to thrive, leaving your microbiome undernourished and out of balance. Without adequate fiber, harmful bacteria can gain the upper hand, leading to inflammation, poor digestion, and an increased risk of conditions like obesity and type 2 diabetes. The good news? Whole grains like quinoa, brown rice, farro, barley, and even sourdough bread offer gut-friendly fiber and nutrients that support a diverse and healthy microbiome. These grains feed beneficial gut bacteria, helping to maintain digestion and promote overall health. Next time you're tempted to reach for white bread, opt for whole grains instead—your gut will thank you!

#13 Best: Seaweed – The Gut’s Ocean Superfood

Seaweed is one of the most underrated gut-friendly foods, yet it is packed with prebiotic fiber, polyphenols, and essential minerals that support digestive health. Unlike many land-based vegetables, seaweed contains unique sulfated polysaccharides, a type of fiber that feeds beneficial bacteria in the gut and enhances microbial diversity. This makes it particularly powerful for promoting a balanced and thriving microbiome. In addition to fiber, seaweed is rich in iodine, a crucial nutrient for thyroid function, which indirectly influences digestion and metabolism. It also contains antioxidants that help reduce inflammation and support immune health, both of which are essential for a strong gut barrier.

#14 Worst: Canned Soups and Processed Broths – Sneaky Gut Offenders

They may seem like a comforting, easy meal, but many canned soups and processed broths contain high amounts of sodium, preservatives, and MSG (monosodium glutamate), all of which can disrupt gut health. The excessive sodium can dehydrate the gut lining, while artificial additives may contribute to inflammation and digestive distress. Some brands even contain hidden trans fats or thickening agents that can alter gut bacteria balance. Instead, make your own bone broth or opt for organic, low-sodium, and additive-free options to keep your gut in check.

#15 Best: Extra Virgin Olive Oil – Liquid Gold for Your Gut

Extra virgin olive oil (EVOO) is one of the best fats you can consume for gut health. Rich in polyphenols and anti-inflammatory compounds, EVOO helps feed beneficial gut bacteria while reducing inflammation in the gut lining. It also supports digestion by stimulating bile production and encouraging a healthy microbiome. Drizzle it over salads, use it for cooking, or even take a spoonful daily to boost gut health and overall well-being.

#16 Worst: Diet Sodas – A Chemical Storm for Your Microbiome

If you think diet soda is a better choice than regular soda, your gut may disagree. Artificial sweeteners like aspartame and sucralose can disrupt your gut microbiome by reducing the diversity of beneficial bacteria. Some studies even suggest they can alter glucose metabolism, increasing the risk of insulin resistance. Beyond artificial sweeteners, diet sodas contain acidic preservatives that can irritate the gut lining, leading to bloating and discomfort. Instead of diet soda, opt for sparkling water with fresh fruit or kombucha, which offers natural fizz and gut-loving probiotics.

#17 Best: Chia Seeds – Tiny but Mighty for Gut Health

Chia seeds may be small, but they’re packed with gut-friendly fiber, omega-3 fatty acids, and prebiotics. These tiny seeds form a gel-like consistency when soaked, helping to ease digestion and prevent constipation. The soluble fiber in chia seeds feeds beneficial gut bacteria, promoting microbial diversity and reducing gut inflammation. Add them to smoothies, oatmeal, yogurt, or even make chia pudding for an easy, gut-boosting treat.

#18 Worst: Processed Meats – Gut Inflammation Triggers

Bacon, sausage, hot dogs, and deli meats may taste delicious, but they’re one of the worst offenders for gut health. Processed meats contain nitrates and preservatives, which can increase gut inflammation and contribute to the development of harmful gut bacteria. Frequent consumption of processed meats has been linked to a higher risk of colorectal cancer due to their effects on gut microbiota. If you love meat, opt for fresh, grass-fed, and organic options to minimize the damage.

#19 Best: Fennel – The Digestive Soother

Fennel is a natural digestive aid that has been used for centuries to relieve bloating, gas, and indigestion. It contains anethole, an anti-inflammatory compound that relaxes the digestive tract and helps prevent stomach cramps. Whether eaten raw in salads, roasted with vegetables, or brewed as a tea, fennel supports digestion and promotes a balanced gut environment.

#20 Worst: Fast Food – A Gut Disaster in Every Bite

Burgers, fries, and other fast foods are the perfect storm for gut destruction. They contain trans fats, artificial additives, high amounts of sodium, and refined carbs, all of which can wipe out good gut bacteria and cause digestive distress. Studies show that a single fast-food meal can disrupt gut bacteria for days, leading to inflammation, bloating, and poor digestion. Choosing whole, home-cooked meals over fast food is one of the best ways to restore gut balance and support long-term health.

#21 Best: Bone Broth – Gut-Healing Magic in a Cup

Bone broth is one of the best foods for repairing the gut lining and reducing inflammation. It’s rich in collagen, gelatin, and amino acids like glutamine, which help seal the gut barrier and support overall digestive health. Drinking bone broth regularly can help with leaky gut syndrome, reduce bloating, and improve nutrient absorption. Sip on warm broth or use it as a base for soups and stews to keep your gut thriving.

#22 Worst: Highly Refined Vegetable Oils – Hidden Gut Destroyers

Many processed foods and restaurant meals contain highly refined oils like soybean oil, canola oil, and corn oil, which are loaded with inflammatory omega-6 fatty acids. Too many omega-6s and too few omega-3s can cause gut inflammation and disrupt microbiome balance. Instead of these processed oils, choose extra virgin olive oil, avocado oil, or coconut oil for cooking. These healthier fats support gut health and help maintain microbial diversity.

#23 Best: Artichokes – Prebiotic Superstars for Gut Bacteria

Artichokes are one of the best plant-based sources of prebiotic fiber, meaning they feed the good bacteria in your gut and help them multiply. They contain inulin, a powerful prebiotic that promotes digestive health and supports immune function. Artichokes are also packed with antioxidants and polyphenols, which reduce gut inflammation and support overall wellness. Enjoy them steamed, roasted, or blended into dips for a fiber-rich gut-friendly treat.

#24 Worst: Margarine and Hydrogenated Spreads – Fake Fats, Real Gut Damage

Once marketed as a "healthy" alternative to butter, margarine is actually a gut health nightmare. Many brands are made with hydrogenated oils and trans fats, which increase inflammation, disrupt gut bacteria, and harm cardiovascular health. If you want a gut-friendly spread, stick with grass-fed butter, ghee, or avocado spread, which contain beneficial fats that support digestion and nutrient absorption.

#25 Best: Kimchi – Spicy, Crunchy, and Packed with Probiotics

Kimchi, Korea’s beloved fermented cabbage dish, is one of the best foods for gut health. Like sauerkraut, it contains live probiotics, but with an added bonus—anti-inflammatory compounds from garlic, ginger, and chili peppers. These ingredients support gut-friendly bacteria, improve digestion, and reduce inflammation in the digestive tract. Kimchi is also loaded with fiber and vitamins A and C, which feed beneficial microbes and promote a strong gut lining. Whether eaten as a side dish, in rice bowls, or even scrambled eggs, kimchi adds both flavor and digestive benefits to your meals.

Gut Health: The Foundation of Well-Being

Your gut is the control center of your health, influencing digestion, immunity, and even mood. By fueling your microbiome with gut-friendly foods like fermented foods, fiber-rich plants, and healthy fats, you create an environment where good bacteria thrive. On the flip side, overloading on processed, fried, and sugary foods can disrupt this balance and lead to long-term health issues. The good news? Small changes make a big difference! Whether it’s swapping soda for kombucha, choosing whole grains over refined ones, or adding more plant-based foods to your plate, your gut will thank you. Treat it well, and it’ll reward you with better digestion, stronger immunity, and more energy—because when your gut is happy, you are too.