What Is Actually Good for Your Gut?

Living inside your digestive tract is a “microbiome” of beneficial bacteria, fungi and viruses that are in constant interaction with us and also with each other, and play an important role in our health, says Ali Rezaie, M.D., medical director of the GI Motility Program at Cedars-Sinai in Los Angeles. 

While there’s no single mix that defines a healthy microbiome, in general, the more diverse it is, the more resilient it gets, Rezaie says. Consuming lots of vegetables, fruits, nuts, proteins, grains and carbohydrates helps maintain a balanced gut microbiome, but it can still get out of whack. That’s why there are so many products today that claim to be the answer to your belly issues. 

But which ones are worthwhile? Here’s what we know:

Yogurt and kefir

Good, as long as you’re not lactose intolerant. Look for kefirs and yogurts containing live, active cultures such as bifidobacteria and lactobacillus, which have been shown to boost gut health and lessen symptoms of irritable bowel syndrome (IBS).

What to look for: Avoid products with additives like emulsifiers (soy lecithin, carrageenan), which can decrease the diversity of healthy gut bacteria. Choose options with little to no added sugar, which can negate the beneficial effects.

Fiber supplements

Good. If you already get 22 grams of fiber daily (for women; 28 grams for men), there’s no need for a supplement. But most of us struggle to get enough fiber through food, in which case supplements can help. 

What to look for: It’s better to get fiber from foods (vegetables, whole grains, fruits, nuts, legumes). Talk with your doctor before starting supplementation, and avoid supplements with artificial sweeteners, sugar or other additives.

Sauerkraut and kimchi

Excellent. Fermented foods, such as sauerkraut and kimchi, increase the diversity of your microbiome and decrease inflammatory proteins linked to conditions that include rheumatoid arthritis and type 2 diabetes.

What to look for: Shop for products that are labeled as lacto-fermented and unpasteurized, and kept in the refrigerator section. Examine the jar first: You should be able to see bubbles in the liquid, which is a sign the food is fermented.

Play Video

Video: How to Ferment Foods at Home

Kombucha

Questionable. There’s little research showing this sweet tea is good for your gut. And most kombucha comes with enough added sugar to negatively impact any gut-friendly probiotic benefits of the drink.

What to look for: Sugar is necessary for the fermentation process, but seek out the brand with the lowest amount, says Megan Hilbert, a registered dietitian nutritionist in Madison, Wisconsin, who specializes in gut health.

Probiotic supplements

Questionable. Probiotic supplements are not regulated by the Food and Drug Administration, meaning a product may not contain what’s listed on the label, Rezaie says.

What to look for: Ask your doctor whether probiotics make sense for you, and for a recommendation for a reputable brand that’s had its contents verified by a third party.