Top 10 Gut-Loving Foods to Add to Your Grocery List

1. Plain Greek Yogurt (with live cultures)

• Packed with probiotics like Lactobacillus and Bifidobacterium
• Helps balance gut bacteria and improve digestion
  🛍 Look for: “Live & active cultures” on the label

2. Kefir

• A tangy, fermented milk drink with more diverse strains than yogurt
• Supports immune health and gut resilience
  🛍 Great for smoothies or on its own

3. Sauerkraut (raw, unpasteurized)

• Fermented cabbage rich in probiotics and fiber
• Enhances gut motility and microbial diversity
  🛍 Found in the refrigerated section—avoid vinegar-based jars

4. Kimchi

• Spicy Korean fermented veggies with both probiotics + prebiotics
• May improve metabolism and reduce inflammation
  🛍 Toss into rice bowls, soups, or avocado toast

5. Garlic

• A potent prebiotic that feeds your good gut bacteria
• Also anti-inflammatory and immune-boosting
  🛍 Use fresh in dressings, stir-fries, and soups

6. Bananas (especially slightly green ones)

• Rich in resistant starch and inulin, feeding gut bacteria
• Gentle on the stomach and helpful for regularity
  🛍 Try blending into smoothies or with nut butter

7. Oats

• Full of soluble fiber (beta-glucans) and prebiotic compounds
• Promotes smoother digestion and stable blood sugar
  🛍 Go for steel-cut or old-fashioned rolled oats

8. Chia Seeds

• High in fiber and omega-3s
• Supports bowel regularity and reduces gut inflammation
  🛍 Add to yogurt, smoothies, or overnight oats

9. Jerusalem Artichokes (Sunchokes)

• One of the richest sources of inulin, a powerful prebiotic fiber
• May cause gas at first—introduce slowly
  🛍 Roast like potatoes or blend into soups

10. Bone Broth

• Soothing for the gut lining and rich in gelatin, collagen, and amino acids
• Supports healing from leaky gut and inflammation
  🛍 Choose low-sodium, slow-cooked versions or make your own

🧺 Bonus Gut-Loving Add-Ons:

• Miso paste (for soups or sauces)
• Tempeh (fermented soy, great protein + probiotics)
• Berries (rich in polyphenols and antioxidants)
• Leafy greens (fiber-rich + polyphenol support)