A healthy gut is supported by a diverse community of microorganisms, including beneficial bacteria. What you eat can influence this gut microbiome, so including a variety of fiber-rich and minimally processed foods can be a helpful part of a healthy diet.

Here are 10 foods that can support a healthy gut.

1. Yogurt

Yogurt containing live and active cultures can provide beneficial bacteria known as probiotics.

Regularly eating yogurt may help support a healthy balance of microorganisms in the digestive system.

Try: Choose plain or low-sugar yogurt and add fresh berries, nuts, or seeds for extra fiber.

2. Kimchi and Other Fermented Vegetables

Kimchi, sauerkraut, and other fermented vegetables can contain beneficial microorganisms produced during fermentation.

They can also provide fiber and a variety of plant nutrients.

Try: Add a small serving of kimchi or sauerkraut to rice, eggs, grain bowls, or sandwiches.

3. Oats

Oats are rich in soluble fiber, including beta-glucan.

Some types of dietary fiber can be used by gut bacteria to produce beneficial compounds called short-chain fatty acids.

Try: Start your morning with oatmeal topped with berries, chia seeds, or walnuts.

4. Bananas

Bananas provide fiber and naturally occurring carbohydrates. They also contain compounds that can be used by certain gut microorganisms.

Slightly less-ripe bananas contain more resistant starch than very ripe bananas.

Try: Add sliced banana to oatmeal, plain yogurt, or a smoothie.

5. Beans

Beans are an excellent source of dietary fiber and plant-based protein.

Fiber that reaches the large intestine can serve as food for beneficial gut bacteria.

Try: Add black beans, kidney beans, chickpeas, or other beans to soups, salads, tacos, and grain bowls.

6. Garlic

Garlic contains compounds that can act as prebiotics, meaning they can provide food for certain beneficial gut bacteria.

It also adds flavor to meals without requiring large amounts of salt or sugar.

Try: Add fresh garlic to roasted vegetables, soups, sauces, or stir-fries.

7. Berries

Blueberries, strawberries, raspberries, and blackberries provide fiber and plant compounds called polyphenols.

A diet rich in a variety of plant foods can help support a diverse gut microbiome.

Try: Add berries to oatmeal, yogurt, or a smoothie, or simply eat them as a snack.

8. Apples

Apples provide fiber, particularly when you eat the skin.

They also contain pectin, a type of soluble fiber that can be fermented by gut bacteria.

Try: Eat a whole apple rather than drinking apple juice to get more of the fruit’s natural fiber.

9. Nuts and Seeds

Almonds, walnuts, chia seeds, and flaxseeds provide fiber, healthy fats, and various plant compounds.

Including different types of nuts and seeds can increase the variety of plant foods in your diet.

Try: Sprinkle chia or flaxseeds over yogurt or oatmeal, or add a small handful of unsalted nuts to your snack.

10. Leafy Green Vegetables

Spinach, kale, Swiss chard, and other leafy greens provide fiber, vitamins, minerals, and a variety of plant compounds.

Eating a wide range of vegetables is one of the easiest ways to increase the diversity of your diet.

Try: Add leafy greens to salads, soups, omelets, stir-fries, or smoothies.

Why Variety Matters

A healthy gut is not about eating one particular food every day. Dietary diversity is important.

Different types of fiber and plant compounds can support different microorganisms in your gut. Try to eat a wide variety of fruits, vegetables, whole grains, legumes, nuts, and seeds throughout the week.

A simple goal is to gradually increase the number of different plant foods you eat rather than dramatically changing your diet overnight.

Increase Fiber Gradually

If you currently eat very little fiber, increasing it too quickly may cause gas, bloating, or abdominal discomfort.

Start with small increases and give your digestive system time to adjust. Drinking adequate fluids can also help your digestive system handle increased fiber.

For a healthier gut, focus on variety rather than a single “superfood.”

Yogurt, fermented vegetables, oats, bananas, beans, garlic, berries, apples, nuts and seeds, and leafy greens are all nutritious choices that can contribute to a diverse, fiber-rich diet.

The most important habit is to regularly eat a wide variety of minimally processed plant foods while maintaining an overall balanced diet.