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Your Definitive Gut-Friendly Foods Grocery Shopping List

Author:

mbg editorial

Expert reviewer:

Ashley Jordan Ferira, Ph.D., RDN

January 13, 2022

Written by

mbg editorial

The mindbodygreen editorial team worked together on the creation of this article, combining their deep expertise honed by years of reporting on health and well-being. It has been thoroughly researched, written, fact-checked, and reviewed by our editors.

Expert review by

Ashley Jordan Ferira, Ph.D., RDN

Former mbg Vice President of Scientific Affairs

Ashley Jordan Ferira, Ph.D., RDN is Vice President of Scientific Affairs at mindbodygreen. She received her bachelor's degree in Biological Basis of Behavior from the University of Pennsylvania and Ph.D. in Foods and Nutrition from the University of Georgia.

Non-starchy vegetables

Herbs & spices

Probiotic foods

Healthy fats & protein

Starchy vegetables

Supplements

January 13, 2022

If you're looking to optimize whole-body health, one of the first places you should examine is your gut. You could start by asking yourself: How's my digestion? Do I feel bloated? Is what I'm consuming nourishing my gut microbiome?

If your answer to that last question is a resounding "no" or a less certain "maybe," don't stress! We rounded up an expert-approved (and seriously comprehensive) list of gut-friendly foods and supplements to kick-start your journey.* Screenshot or bookmark this list to make your life easier next time you head to the supermarket.

Non-starchy vegetables

According to registered dietitian Ella Davar, R.D., CDN, non-starchy vegetables are high in nutrients and gut-healthy fiber, which helps support digestion.* "The bioactive compound in cruciferous vegetables, sulforaphane (a well-studied compound in broccoli), has been found to lower inflammatory markers, support liver functioning, improve natural detoxification processes, and improve digestion," she says.

When possible, registered dietitian and mbg Collective member Jess Cording, M.S., R.D., CDN, recommends filling half your plate with non-starchy vegetables.

Artichoke
Asparagus
Broccoli
Broccoli sprouts
Brussels sprouts
Cabbage
Cauliflower
Celery
Cucumber
Mushrooms
Radish
Zucchini

Herbs & spices

Certain herbs and spices provide antioxidant and anti-inflammatory properties, support a healthy gut, and promote abdominal comfort.*

Dandelion tea
DGL licorice root tea
Ginger
Marshmallow root tea
Peppermint
Turmeric

Probiotic foods

"One of the easiest ways to [get natural probiotics] is to increase the number of probiotic-rich foods in your diet," family medicine physician Sophia Tolliver, M.D., MPH, once told mbg.

And in case you need a refresher: Probiotics are live bacteria or yeast that live in your body and naturally occur in some foods. Consuming them is a good way to maintain a healthy balance of good bacteria in the gut.* When purchasing foods rich in probiotics, Cording says to look for "minimally processed versions without added sweeteners or preservatives."

Almond yogurt
Coconut kefir
Coconut yogurt
Sauerkraut
Kimchi
Kvass
Water kefir

Healthy fats & protein

While omega-3s are often touted for their brain and heart-health benefits, they also play a role in gut health.* Research shows that the anti-inflammatory properties in EPA and DHA fats 1 can alter the gut microbiome for the better 2 by producing more short-chain fatty acids (similar to the role prebiotics play in the gut).* Bonus: Cording says dietary fats and protein also promote satiety, which helps maintain a healthy blood sugar balance.*

Plant sources:

Avocados
Avocado oil
Coconut meat
Coconut oil
Grass-fed ghee
Macadamia nut oil
Olives
Olive oil
Almonds
Chia seeds
Flaxseeds
Macadamia nuts
Walnuts

Meat and fish sources:

Anchovies
Grass-fed beef
Mackerel
Organic bone broth
Pasture-raised eggs
Wild-caught salmon
Organic chicken (not a major source of healthy fats but an option for protein)

Starchy vegetables

Starchy vegetables are rich in gut-healthy fiber, along with other nutrients like calcium, iron, and B vitamins, Davar says. "In moderation, they are a necessary part of a healthy, balanced diet," she adds.