Gut Guide: Favorite & Forbidden Foods for a Healthier You

#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.