Gut health has become a hot topic in recent years and for a good reason. The state of our gut directly impacts our overall well-being—from our digestion and immune system to our mood and energy levels. If you're looking to improve your gut health, you might be wondering where to start. The good news is that you don’t have to overhaul your entire diet. You can make a big difference by incorporating just a few essential foods. Here are five foods you should eat to boost your gut health.

1. Yogurt: Your Gut’s BFF
   
   Yogurt is one of the most well-known foods for gut health and for a good reason. It’s packed with probiotics, beneficial bacteria that help keep your gut’s microbiome balanced. When your gut is full of good bacteria, it can more effectively fight off the harmful bacteria that cause digestive issues.
   
   But not all yogurts are created equal. Look for yogurts that say “live and active cultures” on the label, as this indicates the presence of probiotics. Greek yogurt is also a great option because it's higher in protein, which helps keep you fuller longer. Up your yogurt game with this recipe for Yogurt Marinated Grilled Chicken.
   
   If dairy isn’t your thing, don’t worry—there are plenty of non-dairy yogurts made from almond, coconut, or oat milk that are also rich in probiotics.
   
   
   
2. Fermented Friends
   
   Fermented foods like sauerkraut, kimchi, and kombucha are gaining popularity, and they should be on your radar if you care about your gut health. These foods are teeming with probiotics, much like yogurt, but they also offer unique flavors and textures to keep your meals exciting. Add this 15-Minute Kimchi Fried Rice to your weekly rotation.
   
   Sauerkraut and kimchi are both made from fermented cabbage, but they have distinct tastes—sauerkraut is tangier, while kimchi has a spicy kick. Add them as a topping to your salads, sandwiches, or even as a side dish. Kombucha, a fermented tea, is a refreshing drink option that’s also great for your gut. Just watch the sugar content, as some brands can be high in added sugars.
   
   
   
3. Fiber-Rich Fruits and Veggies: Your Gut’s Clean-Up Crew
   Fiber is essential for gut health because it helps keep things moving smoothly through your digestive system. Fiber-rich fruits and vegetables like apples, bananas, and leafy greens feed the good bacteria in your gut, helping them thrive.
   
   Bananas are especially beneficial because they contain inulin, a fiber that promotes good bacteria growth. Apples are another great choice—they’re high in pectin, a type of fiber that helps increase the good bacteria in your gut while reducing the bad. Leafy greens like spinach and kale are packed with fiber and other nutrients that support a healthy gut.
   
   To keep your gut happy, aim to incorporate a variety of fiber-rich fruits and vegetables into your meals. Try this fiber-rich crowd-pleaser: Black Bean and Corn Salad.
   
   
   
4. Whole Grains: The Fuel Your Gut Needs
   
   Whole grains like oats, quinoa, and brown rice are excellent for gut health because they’re high in fiber and other nutrients that support digestion. Unlike refined grains, which have been stripped of their nutrients, whole grains are packed with the good stuff that your gut needs to thrive.
   
   Oats are an excellent choice because they contain beta-glucan, a type of soluble fiber that promotes healthy gut bacteria growth. Quinoa is another great option—it’s high in fiber and a complete protein, meaning it contains all nine essential amino acids your body needs. Swap out refined grains for whole grains in your meals, and your gut will thank you.
   
   
5. Let’s Get Nutty!
   
   Don’t let their size fool you—nuts and seeds are powerful allies in the quest for better gut health. Almonds, walnuts, chia seeds, and flaxseeds are all packed with fiber, healthy fats, and other nutrients that support a healthy gut.
   
   Almonds, for example, are rich in prebiotic fiber, which feeds the good bacteria in your gut. Walnuts have been shown to increase the diversity of bacteria in the gut, which is a key indicator of gut health. Chia seeds and flaxseeds are high in omega-3 fatty acids, which have anti-inflammatory properties that can help soothe your digestive system. Sprinkle nuts and seeds on your salads, yogurt, or oatmeal, or enjoy them as a snack. Or what about whipping up a batch of Quick and Easy Chia Seed Jam!

Do you still have questions about the best digestive health support for you needs? Our Customer Service Team can’t wait to help! We’re available to answer your questions seven days a week at support@zenwise.com or M-F from 9 a.m. to 5 p.m. at (800) 940-1972.