My Top 10 Foods for Gut Health as a Gastroenterologist

Looking for the best foods to eat to improve gut health? There are many healthy foods that have a high nutritional benefit. Here are the top 10 foods for gut health recommended by the world's best gastroenterologist. 

Top 10 Foods for Gut Health
Top 10 Foods for Gut Health

These are My Top 10 Foods for Gut Health as a Gastroenterologist

The importance of food is obvious. Foods are directly related to our bodies and overall health. And what are the Healthiest Foods to Eat?

If you want to improve your gut health naturally, you have to make a healthy gut diet plan. Everyone's ideal gut health routine is different, but adding nutrient-dense foods is an excellent way to get things started. Of course, food lists may quickly become overwhelming—there are so many gut-healthy fruits and veggies to select from—but we will keep our usual meal plan to just ten favorites.

These are my favorite meals that are abundant in antioxidants, vitamins, minerals, polyphenols, omega-3s, and other nutrients. They're also great for gut health, of course. "Most people should be able to eat or incorporate these foods into their diet."

So let's get right to it. The top ten must-have gut health foods are listed below:

  1. Arugula (arugula) 

I adore putting it over a salad or incorporating it into any kind of food. It's a member of the bitter greens family, and bitters are also beneficial for digestion and bloating. They're also high in calcium, potassium, folate, and various other vitamins and minerals; arugula is a cruciferous vegetable, which means it's high in fiber and prebiotic material, which helps keep your gut healthy. 

It gives your food a little spice, a little flair. If someone says, "Oh, my salad is boring," try something new. Put some cilantro in there, some arugula in there, and you're eating something completely different, even though it's still a salad."

  2. Cilantro 

On that point, cilantro is a "super-herb" because of its capacity to aid detoxification and maintain blood sugar homeostasis. (The latter is accomplished by activating enzymes that eliminate sugar from the bloodstream.) Cilantro is also high in immune-boosting antioxidants such as vitamin C, vitamin A, and quercetin. 


This is fantastic as a salad or side dish garnish. You may sprinkle some cilantro on top; it's a tasty herb.

  3. Asparagus  

Asparagus is a prebiotic-rich food, which helps feed good gut bacteria. Still, it's also one of the few dietary sources of glutathione, an antioxidant found in the liver that aids in the removal of waste from the body. 

In addition: It's high in vitamins, has a fair amount of fiber, and may be used in a variety of ways. You can grill it, sauté it, steam it, and even slice it up into small bits and toss it into a salad. It has a wide range of applications.

  4. Bok choy 

Bok choy is another cruciferous vegetable to add to the list, and it contains a group of vitamins and minerals that are beneficial to the gut. It's a good source of manganese and folate, as well as a good amount of sulforaphane. Remember that sulforaphane activates the protein Nfr2, which activates antioxidant genes in your body. But, unlike vitamin C, it does more than merely stabilize free radicals; it also activates the body's inherent detoxifying and antioxidant enzymes.

  5. Ginger 

Ginger is certainly one of my personal favorites. Ginger can be beneficial for bloating; it can be a prokinetic, meaning it helps with your motility," according to the Mayo Clinic. It's an age-old herb utilized for GI comfort because of its anti-inflammatory and antioxidant characteristics.

  6. Korean Kimchi 

Add a fermented item on the list, of course. "We should strive to incorporate fermented foods into our diet regularly. Not only are you getting the advantages of consuming the meal, but you're also getting a dose of probiotics. This could help you feel better in your stomach by modifying your immune system, inflammatory pathways, and modulating your immune system. 

Kimchi is a delicious, spicy side dish that contains all of the health advantages of spices like garlic, ginger, and chili powder.

  7. Sweet potato from Okinawa 

This isn't your typical sweet potato (vitamin-packed in their own right, of course). The antioxidant profile of Okinawan sweet potatoes (which have a deep purple color) is exceptionally high. It has more antioxidants than blueberries. Purple sweet potato antioxidants were found to aid in the proliferation of a specific type of gut bacteria that have been associated with enhanced digestion and gut health in test-tube experiments.

  8. Blueberries 


That isn't to say we don't care about our blueberries. These berries include proanthocyanidins, which are blue-purple pigments that are great for brain health, and they're also high in fiber. You can receive [about] 6 grams of fiber every cup. It's a lower glycemic fruit, and it's also a low-FODMAP fruit if you eat the correct amount.

  9. Turmeric  

Turmeric has a wealth of information. It's unquestionably a superfood. Turmeric, in particular, suppresses the synthesis of pro-inflammatory genes, hence limiting the inflammatory response pathway, which has a slew of full-body benefits ranging from immunological support to stomach comfort. It lends some lovely flavor to foods.

  10. Walnut tenth 

The mighty walnut is our favorite of all the nutritious nuts and seeds. They're a fantastic source of vitamin E, have polyphenols, and can be an omega-3 supply. 

Aside from their high nutritional value, they're also very versatile: You can eat it as a snack, throw it on a salad (which I frequently do), or couple it with an apple as a snack. Rather than a bag of chips and a Coke, opt for an apple and a handful of walnuts with a cup of green tea. You're giving yourself a completely different nutritional profile.

The takeaway:

 There are many gut-healthy foods to include in your regular meals—this list only scratches the surface—but these are some of our personal favorites. Their health advantages extend far beyond gastrointestinal health, thanks to many vitamins, minerals, and antioxidants.

Read Also:

1. 20 Best Foods for Eye Health and Eyesight Improvement

2. 10 Best Brain Foods That can Help Prevent Dementia

3. Are acidic foods harmful to health?

4. Garlic Health Benefits and Side Effects on Empty Stomach

5. How to Make Healthy Food Choices: 15 Healthy Eating Hacks 

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