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

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

Health Benefits of Plant-Based Food for Gut Health

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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.

The 7 Best Plant-Based Foods for Gut Health

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. Research indicates that eating oats may also increase the concentration of certain types of beneficial gut bacteria, such as Lactobacillus and Bifidobacterium. Enjoy them in these healthy oat recipes or try our hearty Bean & Barley Soup.

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 try our Cream of Mushroom & Barley Soup.

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. Try them in these healthy berry recipes.

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. Try cooking lentils with these tips or enjoy them in dishes like Daal Tarka (Spiced Lentils) and Koshari (Egyptian Lentils, Rice & Pasta).

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. Try it in these healthy tempeh recipes or use it as a protein-rich filling for plant-based tacos.

Almonds

One ounce of almonds delivers 3 grams of fiber. Research reveals that almonds may also increase the diversity of gut bacteria while reducing the amount of certain types of harmful gut bugs. Enjoy them as a tasty, convenient snack or add them to your meals for a boost of healthy fats and fiber.

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. Try them in stir-fries, like Thai Chicken Stir-Fry with Basil & Cashews, or use them as a crunchy topping for casseroles.

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!

FAQs

Q: What is the best way to consume plant-based foods for gut health?
A: Try incorporating a variety of plant-based foods into your diet, including oats, mushrooms, berries, lentils, tempeh, almonds, and cashews.

Q: How can I ensure I’m getting enough fiber from plant-based foods?
A: Focus on whole, unprocessed foods like fruits, vegetables, whole grains, and legumes. Aim to consume at least 25-30 grams of fiber per day.

Q: Can I get enough protein from plant-based foods?
A: Yes, it’s possible to get enough protein from plant-based foods. Try incorporating protein-rich foods like lentils, tempeh, almonds, and cashews into your diet.

Q: How can I incorporate probiotics into my diet for gut health?
A: Try incorporating fermented foods like yogurt, kefir, and sauerkraut into your diet, or take a probiotic supplement.