The 7 Best Plant-Based Foods for Gut Health, According to a Dietitian

Your gut is home to a diverse range of bacteria. While some of these bacteria are good for you, others may be harmful, which can lead to short- and long-term illness. So, the trick to better gut health is cultivating more of those good gut bacteria. And the best way to do that is by eating certain gut-friendly foods.

You may have already heard that probiotic-rich foods like yogurt and kefir are great for gut health. But there are loads of plant-based foods that support gut health, too.

If better gut health is on your to-do list, load up on these seven dietitian-approved plant-based foods. Your gut will thank you!

Health Benefits of Plant-Based Food for Gut Health

One of the great things about plant-based foods is that they’re filled with fiber. This indigestible carbohydrate travels intact to the colon, where the beneficial bacteria that live there feed on it. That doesn’t just help those healthy bugs grow and thrive. It also gives them the power to crowd out more harmful bacteria.

When these good bacteria digest fiber, they also make beneficial byproducts called short-chain fatty acids. These helpful substances tighten the gaps between your colon cells, forming a tight barrier to lock out harmful substances. SCFAs may also potentially strengthen the immune system and combat chronic inflammation that could trigger the development of chronic diseases like insulin resistance, high blood pressure and more.

But fiber is just the beginning. Plant foods also contain healthy fats, antioxidants and other nutrients that improve gut health. So, think of them as a cocktail for better gut health!

The 7 Best Plant-Based Foods for Gut Health

1. Oats

Oats contain beta-glucan, a special type of soluble fiber that may reduce harmful LDL cholesterol and stabilize blood sugar. However, the health benefits of oats go beyond heart health and diabetes. When healthy gut bacteria feed on beta-glucan, they produce a wealth of SCFAs, such as acetate, propionate and butyrate. And if that weren’t enough, research indicates that eating oats may also increase the concentration of certain types of beneficial gut bacteria, such as Lactobacillus and Bifidobacterium.

Another reason to love oats? They’re incredibly versatile, so you can enjoy them as a savory and sweet ingredient. Check out our Healthy Oat Recipes for creative ways to add these healthy whole grains to your diet.

Also good to know: Oats aren’t the only grain that contains beta-glucan. You can also get this helpful fiber from barley. If you’ve never tried barley before, it makes an excellent side dish. It also pairs well with salads and is an easy way to add whole grains to soup. Try it in this Roasted Beet & Barley Salad or our hearty Bean & Barley Soup.

2. Mushrooms

Beta-glucans aren’t only in oats and barley. They’re also found in mushrooms. However, mushroom beta-glucans are a little different than the types in oats and barley. In mushrooms, beta-glucan may stimulate the growth of protective immune cells that guard against inflammation. Enjoy them in these Healthy Mushroom Recipes. Or, for a double dose of beta-glucan, try our Cream of Mushroom & Barley Soup.

3. Berries

From raspberries to blackberries to blueberries, berries are rich in antioxidants called polyphenols that may reduce inflammation and stimulate the growth of gut-friendly bacteria. They’re also fiber powerhouses. For instance, 1 cup of blackberries delivers 8 grams of digestion-friendly fiber.

No matter what type of berry you prefer, these sweet fruits are filling and delicious. Whether you enjoy them fresh or frozen, these Healthy Berry Recipes are filled with inspiration.

4. Lentils

Lentils are small but mighty legumes. Just 1 cup of cooked lentils packs 16 grams of fiber. And not just any kind of fiber. Lentils contain a unique fiber called resistant starch that gut bacteria love to feast on. So, think of them as fertilizer for your gut.

For perfect lentils every time, try this foolproof cooking method. They’re delicious in Daal Tarka (Spiced Lentils), Koshari (Egyptian Lentils, Rice & Pasta), and sides like Bulgur & Lentils and One-Pot Lentils & Rice with Spinach. 

5. Tempeh

Tempeh is a fermented soy product native to Indonesia. Thanks to the fermentation process, it contains a long list of gut-supporting probiotic bacteria. What’s more, tempeh is a complete protein source, with 17 grams of protein per half-cup.

Tempeh makes a tasty protein-rich filling for plant-based tacos, like these Tempeh & Mushroom Tacos. It’s also an easy way to pump up the protein in a plant-based Tempeh "Chicken" Salad.

6. Almonds

One ounce of almonds delivers 3 grams of fiber.  Research reveals almonds may also increase the diversity of gut bacteria while reducing the amount of certain types of harmful gut bugs.

Of course, almonds are a tasty, convenient snack. But why stop there? They’re also a great way to add gut-friendly fiber and healthy fats to almost any meal. If you need ideas, these Healthy Almond Recipes can get you started.

7. Cashews

Cashews don't get as much attention as other nuts. But they should. Research reveals that cashews may help your gut produce more of a special SCFA called butyric acid than other nuts.

Cashews pair excellently with stir-fries, like our Thai Chicken Stir-Fry with Basil & Cashews. They’re also a tasty way to add crunch to casseroles, like our Garlic Cashew Chicken. If you don’t eat dairy, you can also blend them to make a nondairy cream substitute.

The Bottom Line

Plant-based foods are filled with nutrients for better gut health. So if gut health is a goal, reach for oats, mushrooms, berries, lentils, tempeh, almonds and cashews. They’re filled with nutrients that have been shown to promote gut health, like fiber, antioxidants and healthy fats. For more gut-health inspiration, check out these 19 Gut-Healthy Dinners You Can Make in 30 Minutes or Less!