Key Takeaways

• Nutrition experts appreciate these six “bad” foods because they promote gut and overall health.
• Prebiotics, probiotics, antioxidants, and resistant starch contribute to gut wellness.
• Other aspects, like adequate sleep and stress management, are beneficial for gut health too.

Taking care of your gut health is essential not just for digestion, but also for supporting your immune system, brain, and heart. The microorganisms in your digestive tract, known as the gut microbiome, play a significant role in how our bodies absorb nutrients and produce hormones.

It’s well-known that diet significantly affects gut health, but some gut-friendly foods might surprise you! We consulted dietitians to help shift your perspective on these six “bad” foods that are actually great for your gut.

1. Sauerkraut

Sauerkraut is at the top of my list for foods that are often misunderstood but beneficial for gut health. While some people fret over its sodium levels, the positive effects of this fermented cabbage shouldn’t be overlooked.

A half-cup of sauerkraut contains 2 grams of fiber, which is 7% of the Daily Value. Fiber is vital for digesting food and supporting beneficial gut bacteria.

“When eaten mindfully, sauerkraut provides important probiotics that enhance gut and immune health,” says an expert. These probiotics result from the fermentation that gives sauerkraut its unique flavor. However, remember that the pasteurization process used when canning destroys these probiotics, so raw sauerkraut is preferable for gut benefits.

Sauerkraut can be a fantastic condiment on sandwiches, as an alternative to pickles, or a topping on pork or bean dishes like black-eyed peas. You might even want to try making your own!

2. Beans

Beans are often praised for their heart health benefits. But, it’s often the fear of gas that keeps people from enjoying them. However, it’s worth noting that beans and lentils are excellent prebiotic foods that encourage a diverse and resilient gut microbiome.

Just a half-cup of black beans offers 8 grams of fiber, nearly 30% of the Daily Value. Your body may take some time to adjust to their fibrous nature, so it may be smart to gradually incorporate more beans into your diet. If they lead to gas, don’t be alarmed; gas might indicate that your intestinal bacteria are thriving.

3. Potatoes

Although potatoes are sometimes dismissed due to their high glycemic index, when cooked and then cooled, they develop resistant starch. This helps improve insulin sensitivity and supports microbial diversity in the gut.

Resistant starch isn’t digested in the small intestine but is fermented in the colon to generate beneficial short-chain fatty acids. Think about enjoying potato salads to reap these benefits!

4. White Rice

Similar to potatoes, white rice often faces criticism as a refined carb. Yet, it can also be a source of resistant starch. Cooking and then cooling rice enhances its resistant starch content, potentially maximizing health benefits.

Studies indicate that allowing rice to cool before reheating not only supports gut health but also aids in managing blood sugar levels. This effect holds particularly true for those with diabetes.

5. Cruciferous Vegetables

These include broccoli, Brussels sprouts, cabbage, cauliflower, kale, radishes, and turnips. Although they may cause bloating for some, that doesn’t diminish their health benefits. In fact, they are rich in fiber and may lower the risk of colorectal cancer.

If you find them hard on your stomach, try smaller portions or enjoy dishes that balance flavors while still being high in fiber.

6. Chocolate

If you have a sweet tooth, indulge in dark chocolate—it might be good for your gut. Rich in polyphenols, this treat can help nourish beneficial gut bacteria and mitigate gut inflammation.

Research shows that those who ate an ounce of 85% cocoa chocolate daily exhibited more diversity in their gut microbiomes compared to those who did not consume chocolate. However, it seems that lower cocoa percentages may not provide the same benefits.

Other Strategies for Better Gut Health

While diet plays a crucial role, several other factors should be considered for improving gut health:

• Stay hydrated. Keeping your body hydrated helps digestion and supports a healthy gut lining.
• Manage stress. Developing a plan to address stress can positively impact your gut health.
• Get good sleep. Prioritize sleep as it plays a part in repairing various bodily functions, including gut health. Aim for 7-9 hours a night.

The Bottom Line

You might have dismissed certain foods as “bad,” but their benefits could surprise you. For gut health, nutritionists suggest adding sauerkraut, beans, cruciferous veggies, and dark chocolate to your diet for their fiber and prebiotic properties. Cooked and cooled potatoes and white rice also hold promise due to resistant starch, all of which can support a healthy gut microbiome and help keep inflammation in check.