Between 60 and 70 million people in the United States live with some kind of digestive disease. So, if you find yourself with a bit of an uncomfortable gut, just know that you’re not alone. While it’s true that every gut is different (at IIN we call that bio-individuality), you can always try nutritional changes to see if they help your gut thrive. After all, ensuring that your gut stays healthy is one of the best ways to improve your general health and well-being!  

At the very center of gut wellness are nutrients, which help countless microorganisms to work harder, better, faster, and stronger. To make things simpler, we’ve broken these nutrients (and the foods within them) down into three categories: probiotics, prebiotics, and soluble fiber. If this seems a little confusing, don’t worry – you’ll get a thorough explanation of each!  

12 Vital Nutrients to Keep Your Gut Healthy

Probiotics: Microbiome Energy Boosters 

Think of probiotics as energy providers that ensure our bodies are getting peak nutrient absorption. They balance all bacteria, keep digestion functioning, and support overall digestive wellness!  

Try adding a few of these probiotic foods to your diet:  

Raw Dairy

Dairy is a bit of a touchy subject for gut health, much less raw dairy. However, raw milk or kefir, a type of unpasteurized dairy product, is jam-packed with digestion-helping bacteria. (Please note that science is always evolving, and drinking raw milk comes with its own set of risks. Please ensure that your raw milk comes from a healthy, ethical source and that you have gone over the proper scientific information before consuming.)

Coconut Yogurt 

Dairy-free dieters rejoice! Coconut yogurt is not only delicious, but it also offers a big load of important probiotics for your gut.  

Tempeh

Tempeh is a fermented soy product that packs a double whammy of both protein and probiotics, which helps to support not only our gut but our muscles, as well. 

Sauerkraut

One of the most popular German dishes holds quite a bit of probiotics, too. As fermented cabbage, sauerkraut has fiber, probiotics, and a whole lot of flavor. Put it in a sandwich or eat it with a schnitzel!  

Prebiotics: Friendly Bacteria Feeders 

Unlike probiotics, prebiotics are non-digestible fibers whose sole job is to ensure that our gut bacteria are fed and thriving.

To further nourish these bacteria, add these to your diet:

Garlic

 We promise we’re not asking you to eat a whole clove of garlic whole (though you can do that, assuming you’re not going on a date later). Garlic promotes the growth of Bifidobacteria, a super helpful gut bacterium. Add it to a dish to get that daily prebiotic in no time. 

Unripe Bananas

 We’re typically told to avoid green bananas, as their flavor is overall less sweet and more tart. However, with this comes less sugar and more starch, which can benefit our blood sugar levels. Plus, they’re also rich in prebiotics! If you don’t like the flavor or texture, try putting an unripe banana in a smoothie.  

Chickpeas

Also known by their less appealing name Garbanzo beans, chickpeas are the superfood of legumes. Containing fiber, iron, protein, B vitamins, and prebiotics, they’re a great addition to any Mediterranean meal.  

Cacao Powder

Raw cacao powder is ideal for desserts, drinks, smoothies, and baked goods. It’s an added plus that this powder is also a great source of prebiotics for gut function. 

Soluble Fiber: Doctors of Digestion 

Soluble fiber works to slow down digestion and make us feel fuller for longer periods. It also aids with bowel health, nourishes good gut bacteria, and helps us avoid that grumbly gut.  

Flaxseed

The hidden gems of the supplement world! Flaxseed has a good bit of soluble fiber and omega-3 fatty acids, both of which help with digestion and inflammation.  

Psyllium

You may or may not have heard about this fiber supplement, but it’s a great source of prebiotics and aids in regular bowel movements. A great combo for digestive wellness! 

Avocado

IIN’s favorite fruit! We’ve said this before, and we’ll say it again: Is there anything avocado can’t do? It's filled with all kinds of nutrients, healthy fats, prebiotics, and fiber. Plus, avocado goes with pretty much everything. 

Gluten-Free Oats

Steering away from some of the digestive issues that can come with gluten, try putting gluten-free oats in your smoothies, granola, or cereal. They’ll give you a healthy dose of soluble fiber, regulate your digestion, and ensure that your gut bacteria is getting what it needs.  

The Gut Health Course: Your Guide to End the Grumbly Gut

These nutrient-dense foods are great for aiding digestive issues. But if you’re looking to learn even more about gut wellness, we suggest checking out IIN’s Gut Health Course. You’ll discover the deep connections between gut health and overall well-being and learn how to make targeted diet and lifestyle modifications for a balanced gut and life! 

If you’re looking to try before you buy, we also offer a free Sample Class of our foundational Health Coach Training Program.