6 “Bad” Foods You Should Be Eating for Better Gut Health

When you take care of your gut health, you’re supporting healthy digestion, yes, but you’re also taking care of your immune, brain, and heart health. That’s because the community of microorganisms that call your digestive tract home (aka, your gut microbiome) influences how our bodies absorb nutrients and produce hormones and neurotransmitters.

It’s no secret that diet plays a big role in gut health, but some of the best gut-healthy foods may surprise you! We spoke with dietitians to help reshape how you think about these six “bad” foods and to share how they’re actually good for your gut.

1. Sauerkraut

“Sauerkraut tops my list of foods that get a bad rap but are good for gut health,” says Lisa Andrews, M.Ed., RD, LD. You may worry about its sodium content, but don’t underestimate the potential benefits of this fermented cabbage.

A half-cup of sauerkraut has 2 grams of fiber, or 7% of the Daily Value (DV)! Fiber is one of the most important nutrients for regulating digestion and helping your gut bacteria to thrive.

“When consumed mindfully, sauerkraut delivers essential probiotics that support gut and immune health,” says Raksha Shah, M.A., RDN. These probiotics, or good bacteria, are a byproduct of the fermentation process used to give sauerkraut its distinct tangy flavor. 

Note that the heat used in the pastureuzation process when canning or jarring sauerkraut kills off the probiotics so raw sauerkraut is your best bet for gut health.

“It [sauerkraut] can be used as a condiment on sandwiches in place of pickles or as a topping on pork or in bean dishes such as black-eyed peas,” says Andrews. Try making it yourself with this Simple Sauerkraut recipe.

2. Beans

Beans, beans are good for your heart, the more you eat them…you know how the rest of the saying goes. But don’t let the fear of gas steer you away from these nutritious legumes.

“Although they are sometimes avoided due to fear of bloating, beans and lentils are among the most beneficial prebiotic foods for promoting gut microbial diversity and resilience,” says Shah. They’re also one of the most underrated sources of fiber. A half-cup of black beans has 8 grams of fiber. That’s almost 30% of the DV.

Your body may need some time to adjust to all that fiber, so consider slowly increasing your intake of beans if they’re not already a staple in your diet. Keep in mind that if they cause a little gas, this may actually be a good sign for your gut microbiome. “Gas is good in my opinion! It means your body is making bacteria in your bowel to fuel your gut microbiome,” says Andrews.

3. Potatoes

“Potatoes are often labeled as unhealthy due to their high glycemic index, but when cooked and cooled, they develop resistant starch, which improves insulin sensitivity, reduces inflammation, and supports gut microbial diversity,” says Shah.

Resistant starch doesn’t get digested in your small intestine. Instead, it gets fermented by microorganisms in your colon to create beneficial short-chain fatty acids. These are responsible for the plethora of benefits associated with eating resistant starch.

One way to enjoy cooked and cooled potatoes is potato salads! For inspiration, give these delicious potato salad recipes a try.

4. White Rice

Just like potatoes, white rice gets a bad rap because it’s a refined carb. However, it can be another source of gut-friendly resistant starch. 

“Cooking and then cooling rice increases the content of resistant starch, maximizing your fiber intake. So, embrace leftover rice!” says Ana Pruteanu, M.S., RDN, LDN, CEDS-C.

Research shows the benefits of cooling and then reheating rice not just on gut health, but on blood sugar regulation as well. A study evaluated the impact of freshly cooked white rice versus white rice that was cooked and then cooled for 24 hours before reheating. In people with type 1 diabetes, the cooled white rice resulted in a smaller rise in blood sugar levels after eating compared to the freshly cooked white rice. That’s thanks to the differences in resistant starch.

5. Cruciferous Veggies

Cruciferous veggies include broccoli, Brussels sprouts, cabbage, cauliflower, kale, radishes, and turnips. “Cruciferous vegetables often get a bad rap because they can tend to cause bloating for some individuals. While this is true, it does not mean that they are a food that people should not enjoy,” says Alyssa Smolen, M.S., RDN, CDN.

In fact, studies show that thanks to their sulphur-containing chemicals, cruciferous vegetables may help reduce the risk of colorectal cancer. 

“Cruciferous vegetables are loaded with fiber, which is crucial for maintaining good gut health and feeding our gut bacteria,” says Smolen. For example, a cup of Brussels sprouts has 3 grams of fiber, or about 10% of the DV.

If you’re sensitive to these veggies, consider consuming them in smaller portions. For example, try a small helping of these Roasted Romesco Vegetables for a flavorful, high-fiber side.

6. Chocolate

If you love eating something sweet after dinner, consider making it a piece of dark chocolate. It could be good for your gut. “Dark chocolate provides polyphenols, plant compounds that feed beneficial gut bacteria and help reduce gut inflammation,” says Shah.

A study found that healthy adults who ate an ounce of 85% cocoa chocolate every day for three weeks had more diverse gut microbiomes than those who ate no chocolate. The chocolate acted as a prebiotic, helping beneficial gut bacteria to grow and thrive. The same wasn’t true for 70% cocoa chocolate, likely because it doesn’t have as many cocoa polyphenols.

Other Strategies for Better Gut Health

Your diet undoubtedly impacts your gut health, but it’s not the only thing to consider. Here are other ways to improve your gut health:

• Stay hydrated. “Stay hydrated to support digestion and maintain a healthy gut lining,” recommends Shah. Especially as you increase your fiber intake, it’s important to also increase your fluid intake. Water helps the fiber work better, making stool softer and easier to pass.
• Manage stress. “Identifying stressors and creating a stress management plan—with coping strategies, supportive resources, and wellness tools—can help maintain a healthy gut,” says Macy Diulus, MPH, RD, LD, CDCES. After all, there is a huge link between stress and digestive illnesses. This is especially true for irritable bowel syndrome (IBS).
• Get good sleep. While you sleep, your body is hard at work repairing and recharging. So it’s no surprise that getting good sleep is important for many aspects of health, including gut health. Studies show that sleep deprivation can lead to problems in your gut microbiome, so aim for a full 7–9 hours each night.

The Bottom Line

Although you may have written off certain foods as “bad”, their benefits may surprise you. When it comes to gut health, dietitians recommend incorporating sauerkraut, beans, cruciferous veggies, and dark chocolate for their fiber, probiotics, and prebiotics. Cooked and cooled potatoes and white rice are other great options because they have resistant starch. These foods can help feed the good bacteria in your gut to support a healthy gut microbiome, keep you regular and lower gut inflammation.