What foods are best for gut health?

High-fiber plants, fermented foods, and polyphenol-rich foods are the standouts. That means a wide variety of vegetables, legumes, whole grains, nuts and seeds; yogurt, kefir, kimchi and sauerkraut; and foods like berries, extra-virgin olive oil, and green tea. Variety is more important than any single 'superfood'.

What foods are bad for your gut?

Ultra-processed foods, excess added sugar, and heavy alcohol use are most consistently linked to poorer gut health. Artificial sweeteners and very low-fiber diets may also negatively affect the microbiome in some people. Moderation matters more than perfection.

Are fermented foods good for your gut?

Yes. Fermented foods like yogurt, kefir, kimchi, sauerkraut, miso, and kombucha contain live microbes and have been associated with increased microbiome diversity and reduced markers of inflammation in research. Choose unpasteurized or live-culture versions where possible.

How much fiber do I need for gut health?

Most guidelines suggest around 25–38 grams of fiber per day, yet many people eat far less. Just as important as the amount is the diversity — aiming for many different plant sources each week feeds a wider range of beneficial microbes.

GUT HEALTH

The Best Foods for Gut Health (and What to Limit)

By The Scora Science Team · June 27, 2026

TL;DR

The best foods for gut health are high-fiber plants (vegetables, legumes, whole grains, nuts, seeds), fermented foods (yogurt, kefir, kimchi, sauerkraut), and polyphenol-rich foods (berries, olive oil, green tea). Limit ultra-processed foods, excess added sugar, and too much alcohol. Diversity matters more than any single food.

What you eat is the single biggest lever you have over your gut health. Your microbiome is shaped, meal by meal, by what you feed it. Here are the foods worth prioritizing — and the ones worth easing off.

The three food groups your gut loves

1. Fiber-rich plants

Fiber is the fuel your gut bacteria ferment into short-chain fatty acids like butyrate, which nourish your gut lining and help regulate inflammation. Load up on:

Vegetables of every color
Legumes — beans, lentils, chickpeas
Whole grains — oats, barley, brown rice
Nuts and seeds

2. Fermented foods

These deliver live microbes and have been linked to greater microbial diversity:

Yogurt and kefir
Kimchi and sauerkraut
Miso and tempeh
Kombucha

3. Polyphenol-rich foods

Polyphenols are plant compounds your microbes love:

Berries and dark grapes
Extra-virgin olive oil
Green tea and coffee
Dark chocolate and cocoa

The “30 plants a week” idea

One of the most useful, research-aligned targets is variety: people who eat 30 or more different plant types per week tend to have more diverse microbiomes than those eating 10 or fewer. Herbs, spices, nuts, and seeds all count — so this is more achievable than it sounds.

What to limit

You don’t need a perfect diet, but these are worth moderating:

Ultra-processed foods — consistently linked to lower microbiome diversity
Excess added sugar
Heavy alcohol use
Very low-fiber eating patterns

Make it sustainable

The best gut-health diet is the one you can keep up. Add one new plant a week, swap a processed snack for nuts or fruit, and include a fermented food most days. For the bigger picture, see our complete guide to gut health and 8 habits to improve it.

Educational content, not medical advice.