Kiwis<\/p>\n
\u201cKiwi fruit is well known for its effects on constipation,\u201d Dr. Gill says, explaining that \u201cthe fruit\u2019s high-water holding capacity can help bulk out stool\u201d and \u201cimprove gut mobility due to the action of the enzyme called actinidin.\u201d What\u2019s more, \u201ctwo skin-on kiwis contain around 6g of fibre and nearly 200mg of vitamin C (up to three times the content of an orange).\u201d Vitamin C is believed to support gut health, though there’s limited research to support that claim.<\/p>\n
Raspberries<\/p>\n
Raspberries are the highest-fiber fruit, English says. \u201cWith around 8g per cup, [raspberries contain] mostly soluble fiber that feeds beneficial bacteria and supports healthy digestion. They\u2019re also rich in polyphenols, which your gut turns into anti-inflammatory compounds.\u201d<\/p>\n
Salmon<\/p>\n
Oily fish contain essential omega-3s, which \u201ccan reshape gut microbiome composition and function,\u201d Dr Gill says. \u201cWhat\u2019s more, regularly eating fish is linked with a lower risk of cognitive decline via the gut-brain axis\u2014the two-way communication between the gut and the brain.\u201d<\/p>\n
Chia seeds<\/p>\n
\u201cChia seeds are especially high in fiber, providing around 10g per tablespoon which equates to one third of your daily fiber needs (30g a day),\u201d Dr. Gill says. \u201cThey are also a rich source of alphalinolenic acid (ALA), an essential plant-based omega-3 and supply an abundance of polyphenols.\u201d Given their capacity to absorb water, \u201cthe fiber part of chia seeds can hold around 15 times their weight, so it\u2019s thought that they may have a laxative effect.\u201d<\/p>\n
Yogurt (with live cultures)<\/p>\n
\u201cYogurt is a fermented food, meaning specific bacteria were added to produce its specific flavor and texture,\u201d Gargano says. However, not all yogurts are made with probiotics. Her tip is to look for the phrase \u2018contains live and active cultures\u2019 on the label, and you\u2019re golden.<\/p>\n
Kefir<\/p>\n
Kefir is also part of the fermented foods group which introduces \u201cbeneficial bacteria that can help restore microbial diversity in the gut.\u201d For the best results, English suggests looking for it \u201cin the fridge aisle, with no added sugar, and not heat-treated, so the bacteria are still alive.\u201d<\/p>\n
Kimchi<\/p>\n
Although unique in the sensory department, kimchi is a wonderful addition to your gut health repertoire. Dr. Adeyemo says that, like other fermented vegetables, kimchi \u201ccontains natural probiotics which can help increase the variety of good bacteria in your gut and support healthy digestion.\u201d<\/p>\n
What\u2019s the deal with gut health supplements?<\/p>\n
It’s always best to try and fuel your body with whole foods, but a well-chosen supplement can occasionally support your gut health.<\/p>\n
\u201cIf your diet is limited, you travel a lot, you\u2019re under stress, or you\u2019ve had an illness that\u2019s knocked your gut out of balance, the right supplement can help bridge the gap,\u201d English says.<\/p>\n
As mentioned, the difference between prebiotics and probiotics is important here. When choosing supplements, Dr. Adeyemo shares that \u201cprobiotics may help maintain microbial diversity, especially after antibiotics, illness or disrupted routines,\u201d while prebiotics are \u201chelpful in nourishing the good bacteria already in the gut\u201d.<\/p>\n