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<\/p>\nReviewed by Dietitian Kelly Plowe, M.S., RD<\/p>\n
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Credit: Getty Images. EatingWell design.<\/p>\n
Key Points<\/p>\n
Dietitians love these six \u201cbad\u201d foods because they\u2019re good for your gut and overall health.<\/p>\n
Prebiotics, probiotics, antioxidants and resistant starch are gut-friendly nutrients.<\/p>\n
Other strategies, like getting enough sleep and stressing less, can help your gut health too.<\/p>\n
When you take care of your gut health, you\u2019re supporting healthy digestion, yes, but you\u2019re also taking care of your immune, brain, and heart health<\/a>. That\u2019s because the community of microorganisms that call your digestive tract home (aka, your gut microbiome) influences how our bodies absorb nutrients and produce hormones and neurotransmitters.<\/p>\n It\u2019s no secret that diet plays a big role in gut health, but some of the best gut-healthy foods may surprise you! We spoke with dietitians to help reshape how you think about these six \u201cbad\u201d foods and to share how they\u2019re actually good for your gut.<\/p>\n 1. Sauerkraut<\/p>\n \u201cSauerkraut tops my list of foods that get a bad rap but are good for gut health,\u201d says Lisa Andrews, M.Ed., RD, LD<\/a>. You may worry about its sodium content, but don\u2019t underestimate the potential benefits of this fermented cabbage.<\/p>\n A half-cup of sauerkraut has 2 grams of fiber, or 7% of the Daily Value! Fiber is one of the most important nutrients for regulating digestion and helping your gut bacteria to thrive.<\/p>\n \u201cWhen consumed mindfully, sauerkraut<\/a> delivers essential probiotics that support gut and immune health,\u201d says Raksha Shah, M.A., RDN<\/a>. These probiotics, or good bacteria, are a by-product of the fermentation process used to give sauerkraut its distinct tangy flavor.<\/p>\n Note that the heat used in the pasteurization process when canning or jarring sauerkraut kills off the probiotics, so raw sauerkraut is your best bet for gut health.<\/p>\n \u201cIt [sauerkraut] can be used as a condiment on sandwiches in place of pickles or as a topping on pork or in bean dishes such as black-eyed peas,\u201d says Andrews. Try making it yourself with this Simple Sauerkraut recipe<\/a>.<\/p>\n 2. Beans<\/p>\n Beans, beans are good for your heart, the more you eat them \u2026 you know how the rest of the saying goes. But don\u2019t let the fear of gas steer you away from these nutritious legumes<\/a>.<\/p>\n \u201cAlthough they are sometimes avoided due to fear of bloating, beans and lentils<\/a> are among the most beneficial prebiotic foods for promoting gut microbial diversity and resilience,\u201d says Shah. They\u2019re also one of the most underrated sources of fiber. A half-cup of black beans has 8 grams of fiber. That\u2019s almost 30% of the DV.<\/p>\n Your body may need some time to adjust to all that fiber, so consider slowly increasing your intake of beans if they\u2019re not already a staple in your diet. Keep in mind that if they cause a little gas, this may actually be a good sign for your gut microbiome. \u201cGas is good, in my opinion! It means your body is making bacteria in your bowel to fuel your gut microbiome,\u201d says Andrews.<\/p>\n 3. Potatoes<\/p>\n \u201cPotatoes are often labeled as unhealthy due to their high glycemic index, but when cooked and cooled, they develop resistant starch, which improves insulin sensitivity, reduces inflammation, and supports gut microbial diversity,\u201d says Shah.<\/p>\n Resistant starch doesn\u2019t get digested in your small intestine. Instead, it gets fermented by microorganisms in your colon to create beneficial short-chain fatty acids. These are responsible for the plethora of benefits associated with eating resistant starch.<\/p>\n One way to enjoy cooked and cooled potatoes is potato salads! For inspiration, give these delicious potato salad recipes a try<\/a>.<\/p>\n 4. White Rice<\/p>\n Just like potatoes, white rice<\/a> gets a bad rap because it\u2019s a refined carb. However, it can be another source of gut-friendly resistant starch.<\/p>\n \u201cCooking and then cooling rice increases the content of resistant starch, maximizing your fiber intake. So, embrace leftover rice!\u201d says Ana Pruteanu, M.S., RDN, LDN, CEDS-C<\/a>.<\/p>\n Research shows the benefits of cooling and then reheating rice not just on gut health, but on blood sugar regulation<\/a> as well. A study evaluated the impact of freshly cooked white rice versus white rice that was cooked and then cooled for 24 hours before reheating. In people with type 1 diabetes, the cooled white rice resulted in a smaller rise in blood sugar levels after eating compared to the freshly cooked white rice. That\u2019s thanks to the differences in resistant starch.<\/p>\n 5. Cruciferous Veggies<\/p>\n Cruciferous veggies include broccoli, Brussels sprouts, cabbage<\/a>, cauliflower, kale, radishes and turnips. \u201cCruciferous vegetables often get a bad rap because they can tend to cause bloating for some individuals. While this is true, it does not mean that they are a food that people should not enjoy,\u201d says Alyssa Smolen, M.S., RDN, CDN<\/a>.<\/p>\n In fact, studies show that thanks to their sulfur-containing chemicals, cruciferous vegetables may help reduce the risk of colorectal cancer.<\/p>\n \u201cCruciferous vegetables are loaded with fiber, which is crucial for maintaining good gut health and feeding our gut bacteria,\u201d says Smolen. For example, a cup of Brussels sprouts has 3 grams of fiber, or about 10% of the DV.<\/p>\n If you\u2019re sensitive to these veggies, consider consuming them in smaller portions. For example, try a small helping of these Roasted Romesco Vegetables<\/a> for a flavorful, high-fiber side.<\/p>\n 6. Chocolate<\/p>\n