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Superfoods for Gut Health: Top Three Picks

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Published By: Dr. Jeffrey Mark
Date: June 26, 2024

Every day, I enjoy eating food that makes me feel good and supports my gut. What we eat is very important for keeping our gut healthy. Some foods help good bacteria grow, while others can harm our gut. Join me as I share three amazing superfoods that have become essential in daily routine for healing and boosting overall wellness.

Key Takeaways

  • Diet is essential for maintaining a healthy gut microbiome.
  • Fermented foods are rich in probiotics, which help balance gut bacteria.
  • Prebiotic foods feed beneficial bacteria, promoting a healthy gut environment.
  • Bone broth supports gut health by providing essential nutrients and amino acids.
  • Incorporating these superfoods into your diet can lead to a healthier and happier gut.

What are Superfoods?

A variety of gut-friendly superfoods displayed.

Superfoods are nutrient-rich foods that are particularly beneficial for health due to their high concentration of vitamins, minerals, antioxidants, and other nutrients. They are known for promoting overall well-being and supporting various bodily functions.

Incorporating Superfoods into Your Diet

Regularly incorporating superfoods into your diet involves adding these nutrient-dense foods to your meals. This can be done through salads, smoothies, snacks, or main dishes to maximize their health benefits.

How Do Superfoods Benefit Gut Health?

Superfoods benefit gut health by providing essential nutrients that support the growth of beneficial gut bacteria, known as probiotics. These foods often contain prebiotics, fiber-rich compounds that nourish probiotics and help maintain a healthy balance of gut microbiota.

By promoting digestion, reducing inflammation, and enhancing nutrient absorption, superfoods contribute to a healthy gut environment and overall digestive wellness.

The Best Superfoods For Gut Health

1. Fermented and Probiotic food

An assortment of preserved foods in glass jars.

Probiotic-rich foods are a cornerstone of gut health, offering a rich source of probiotics that help maintain a healthy gut microbiome. These beneficial bacteria make food more accessible and prepare the gut for digestion. Here are some top probiotic-rich foods you should consider incorporating into your diet:

  • Yogurt: Look for varieties containing live and active cultures, such as Lactobacillus and Bifidobacterium.
  • Kefir: A fermented milk drink with a slightly tart flavor packed with diverse probiotic strains.
  • Sauerkraut: Fermented cabbage that contains beneficial Lactobacillus bacteria, vitamins, and fiber.
  • Kimchi: A spicy Korean fermented vegetable dish rich in probiotics and antioxidants.
  • Miso: A Japanese fermented soybean paste that contains the probiotic strain Aspergillus oryzae.

Benefits of Fermented food

It offers several benefits, including improved digestion, enhanced gut health due to probiotics, increased nutrient absorption, and potential immune system support through beneficial bacteria and enzymes. Also, it reduces inflammation in the gut.

How to Incorporate it into Your Diet

Fermented foods offer several benefits, including improved digestion, enhanced gut health due to probiotics, increased nutrient absorption, and potential immune system support through beneficial bacteria and enzymes.

2. Fiber-Rich Foods: Nourishing Your Gut Microbiota with Prebiotic Food

A vibrant array of fresh fruits and vegetables

Prebiotics are non-digestible food components that promote the growth of beneficial bacteria in the gut. They are the preferred food source of good gut bacteria in fermentable fiber and plants. Prebiotics are essential to support a healthy gut microbiome.

To start reaping the rewards that prebiotics provide, try adding one (or more) of the following foods to your diet:

  • Asparagus: High in inulin, a type of soluble fiber that acts as a prebiotic.
  • Bananas (underripe): Rich in resistant starch and pectin, which serve as food for beneficial bacteria.
  • Garlic: Contains the prebiotic fiber inulin and fructooligosaccharides, which support the growth of good bacteria.
  • Onions: A good source of inulin and fructooligosaccharides, promoting overall gut health.
  • Oats: Contain beta-glucan, a type of soluble fiber that supports the growth of beneficial bacteria.

Fresh vegetables such as leafy greens and fruits like pineapple, kiwi, oranges, papaya, and passion fruit are excellent sources of natural prebiotics. Dandelions, asparagus, oats, and legumes all pack a punch of prebiotics. Dandelion leaves, in particular, provide numerous other nutritional benefits.

Prebiotics are fiber that feeds the good bacteria in your gut. Including these foods in your diet can greatly improve your gut health. Remember, what are the three superfoods for your gut? Prebiotics are one of them!

3. Bone Broth

A cozy setting featuring a cup of warm bone broth on a saucer

Bone broth is a nutrient-dense superfood cherished for centuries for its healing properties. Rich in collagen, amino acids, and minerals, bone broth supports gut health by nourishing the gut lining and reducing inflammation. This makes it an excellent choice for those looking to experience a 30-day gut makeover to heal and rejuvenate their digestive system.

Benefits of Bone Broth

Bone broth offers several benefits for gut health:

  • Supports Gut Lining: The collagen in bone broth helps strengthen the gut lining, preventing leaky gut syndrome.
  • Reduces Inflammation: Amino acids like glycine and proline in bone broth have anti-inflammatory properties.
  • Hydration: Bone broth is a hydrating beverage that can help maintain the gut's mucosal lining.

How to Incorporate Bone Broth into Your Diet

Incorporating bone broth into your diet is simple and versatile:

  1. Drink it straight: Enjoy a warm cup of bone broth as a soothing beverage.
  2. Use it as a base: Replace water with bone broth in soups, stews, and sauces for added flavor and nutrients.
  3. Add it to grains: Cook your rice, quinoa, or other grains in bone broth instead of water for a nutrient boost.

Bone broth is not just a trend; it's a time-tested remedy that can be crucial in your nutritional strategies and hydration tips for best gut health.

Adding bone broth to your daily routine can enhance your gut health and overall well-being.

Bone broth is a nutrient-dense, healing elixir that can support your gut health, boost your immune system, and improve joint function. 


Incorporating superfoods like fermented foods, prebiotic foods, and bone broth into your diet can significantly enhance your gut health. These nutrient-dense options promote the growth of beneficial bacteria and help maintain a balanced gut environment.

Making these superfoods a regular part of your meals can support your digestive system, boost your overall well-being, and enjoy a healthier, happier gut. Remember, a well-balanced diet is key to achieving and maintaining optimal gut health.

Frequently Asked Questions

What Are Fermented Foods, And How Do They Benefit Gut Health?

Fermented foods undergo lacto-fermentation, where natural bacteria consume the sugars and starches, producing lactic acid. This process not only preserves the food but also generates beneficial enzymes, B vitamins, Omega-3 fatty acids, and different types of probiotics. These probiotics help balance the gut microbiome and enhance digestion.

What Are Some Examples Of Prebiotic Foods?

Prebiotic foods are high in fiber, which nourishes the beneficial bacteria in your gut. Examples include garlic, onions, leeks, asparagus, bananas, and whole grains. These foods support the growth of healthy gut bacteria and enhance overall digestive health.

How Does Bone Broth Support Gut Health?

Bone broth is rich in collagen, gelatin, and amino acids like glutamine, which can help repair the gut lining and reduce inflammation. These nutrients support the integrity of the gut barrier, aid in digestion, and maintain a balanced gut microbiome.

Can I Consume Too Many Fermented Foods?

Although fermented foods are good for you, overeating can cause digestive issues like bloating and gas. It's advisable to begin with small amounts and slowly increase your intake to help your gut adapt.

How Often Should I Include Prebiotic Foods In My Diet?

Including prebiotic foods in your daily diet is recommended. Regular consumption of prebiotics helps maintain a healthy balance of gut bacteria, which is crucial for optimal digestive health.

Is Bone Broth Suitable For Everyone?

Bone broth is generally suitable for most people, but it's essential to consider individual dietary restrictions and health conditions. Some people may have allergies or intolerances to certain ingredients commonly found in bone broth, such as specific meat or vegetables. Additionally, those on low-sodium diets should be cautious, as bone broth can be high in sodium.

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Dr. Jeffrey Mark
With over thirty years of experience, Dr. Mark is a leading expert in holistic gut health. His integrative approach combines conventional medicine, functional and regenerative medicine, and advanced therapies to heal the gut and transform patient health. Holding 5 board certifications, Dr. Mark offers the comprehensive expertise of five medical specialists during each patient visit. He is dedicated to optimizing wellbeing by addressing the gut-related root causes of chronic health issues.
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