Eating for a Healthy Gut

Written by Dr. Katelyn Madigan, Gastroenterologist

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Your gut does more than digest food — it supports your immune system, metabolism, and even your mood. The foods you eat each day can help your gut stay balanced and healthy. Choosing simple, nourishing foods can improve digestion and support long-term wellness. Below are easy, gut-friendly food choices and how they may help!

1. Fiber-Rich Fruits and Vegetables

Fiber keeps digestion moving and feeds healthy gut bacteria.

You can try:

• Berries
• Apples and pears (with skin)
• Broccoli, carrots, and leafy greens
• Sweet potatoes

Benefits:

• Promotes regular bowel movements
• Helps prevent constipation
• Supports a healthy gut microbiome

2. Fermented Foods

These foods contain probiotics — “good” bacteria that support gut balance.

You can try:

• Yogurt with live cultures
• Kefir
• Sauerkraut
• Kimchi
• Miso

Benefits:

• Aids digestion
• Helps restore gut bacteria after illness or antibiotics
• May reduce bloating and gas

3. Prebiotic Foods

Prebiotics are fibers that help probiotics thrive.

You can try:

• Garlic
• Onions
• Leeks
• Asparagus
• Bananas

Benefits:

• Strengthens the gut microbiome
• Improves nutrient absorption
• Supports immune health

4. Healthy Fats

These fats help protect the gut lining and reduce inflammation.

You can try:

• Olive oil
• Avocados
• Nuts and seeds
• Fatty fish (salmon, sardines)

Benefits:

• Supports the gut lining
• Reduces inflammation
• Aids in nutrient absorption

5. Lean Proteins

Protein helps repair and maintain the digestive tract.

You can try:

• Poultry
• Fish
• Eggs
• Tofu and legumes

Benefits:

• Supports intestinal health
• Aids tissue repair
• Gentle on digestion when prepared simply

6. Whole Grains

Whole grains provide both soluble and insoluble fiber, which support digestion and beneficial gut bacteria.

You can try:

• Oats
• Brown rice
• Quinoa
• Whole wheat bread and pasta

Benefits:

• Supports regular digestion
• Feeds healthy gut bacteria
• Helps reduce inflammation

Simple tips for a Gut-Healthy Diet

• Eat a variety of foods
• Increase fiber slowly
• Drink plenty of water
• Limit highly processed foods and added sugar

Final Thoughts

A healthy gut starts with everyday food choices. Adding more fiber-rich produce, fermented foods, lean protein, and healthy fats can improve digestion and help you feel your best.

However, diet is highly individual, and recommendations vary based on your specific health concerns. If you have concerns about your gut health, don’t hesitate to text 864-589-6714 or schedule a visit with one of our providers.