Gut Guide: Favorite & Forbidden Foods for a Healthier 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.