Nutritionist-Approved Foods That Will Revolutionize Your Gut Health

5. Miso

Miso is a traditional Japanese seasoning made by fermenting soybeans with salt and a type of fungus called koji. The result is a thick, salty paste packed with probiotics, enzymes, and nutrients that support digestion and gut healing. Miso is especially rich in beneficial bacteria like Lactobacillus acidophilus, which can enhance the gut microbiome and improve immunity. It also provides essential amino acids and trace minerals like zinc and manganese. Miso is commonly used in soup but is incredibly versatile—you can stir it into broths, marinades, glazes, salad dressings, and sauces. However, to preserve its live cultures, avoid boiling miso directly; instead, add it to warm (not hot) liquids after cooking. For those avoiding soy, chickpea and brown rice-based miso varieties offer similar benefits. Incorporating miso into your routine not only adds depth and umami to your meals—it’s also a flavorful step toward a healthier, more balanced gut.

6. Garlic

Garlic is much more than a flavorful kitchen staple—it’s also a potent prebiotic that helps nourish the good bacteria already living in your gut. Its high content of inulin and fructooligosaccharides (FOS) makes it a top-tier food for feeding beneficial microbes like Bifidobacteria. These compounds help improve digestion, regulate bowel movements, and strengthen the gut lining. Garlic also has natural antimicrobial and antifungal properties, which help control the overgrowth of harmful bacteria or yeast (like Candida) without harming beneficial strains. This dual action makes it especially helpful in restoring gut balance after antibiotic use or digestive infections. You can add garlic to almost any savory dish—soups, stews, stir-fries, and sauces. For the strongest health benefits, use raw or lightly cooked garlic, as heat can diminish its active compounds. Crushed and left to sit for 10 minutes before cooking, garlic releases more allicin, its most potent anti-inflammatory and antimicrobial compound.