Food List
Foods for Gut Health
A healthy gut relies on two things: fermented foods that add beneficial bacteria, and fibre that feeds them. This list brings together the best gut-friendly whole foods, from kimchi and kefir to beans and wholegrains, to help support digestion and a balanced microbiome.
| Food | Fiber | Per 100 g | Per serving |
|---|---|---|---|
| Popcorn (air-popped) Grains | 15 g | 387 kcal P 13 · C 78 · F 4.5 · Fib 15 | 8 g (0.3 oz) 31 kcal · P 1 1 cup |
| Rye flakes (dry) Grains | 15 g | 338 kcal P 10 · C 76 · F 2.5 · Fib 15 | 50 g (1.8 oz) 169 kcal · P 5 1 portion |
| Oats (rolled, dry) Grains | 11 g | 389 kcal P 17 · C 66 · F 7 · Fib 11 | 81 g (2.9 oz) 315 kcal · P 13.8 1 cup |
| Black beans (cooked) Legumes | 9 g | 132 kcal P 9 · C 24 · F 0.5 · Fib 9 | 172 g (6.1 oz) 227 kcal · P 15.5 1 cup |
| Pinto beans (cooked) Legumes | 9 g | 143 kcal P 9 · C 26 · F 0.7 · Fib 9 | 171 g (6 oz) 245 kcal · P 15.4 1 cup |
| Lentils (cooked) Legumes | 8 g | 116 kcal P 9 · C 20 · F 0.4 · Fib 8 | 198 g (7 oz) 230 kcal · P 17.8 1 cup |
| Chickpeas (cooked) Legumes | 8 g | 164 kcal P 9 · C 27 · F 2.6 · Fib 8 | 164 g (5.8 oz) 269 kcal · P 14.8 1 cup |
| Split peas (cooked) Legumes | 8 g | 118 kcal P 8 · C 21 · F 0.4 · Fib 8 | 196 g (6.9 oz) 231 kcal · P 15.7 1 cup |
| Mung beans (cooked) Legumes | 7.6 g | 105 kcal P 7 · C 19 · F 0.4 · Fib 7.6 | 200 g (7.1 oz) 210 kcal · P 14 1 cup |
| Adzuki beans (cooked) Legumes | 7.3 g | 128 kcal P 8 · C 25 · F 0.1 · Fib 7.3 | 230 g (8.1 oz) 294 kcal · P 18.4 1 cup |
| Kidney beans (cooked) Legumes | 7 g | 127 kcal P 9 · C 23 · F 0.5 · Fib 7 | 177 g (6.2 oz) 225 kcal · P 15.9 1 cup |
| Lima beans (cooked) Legumes | 7 g | 115 kcal P 8 · C 21 · F 0.4 · Fib 7 | 170 g (6 oz) 196 kcal · P 13.6 1 cup |
| Wholemeal bread Grains | 7 g | 247 kcal P 13 · C 41 · F 3.4 · Fib 7 | 40 g (1.4 oz) 99 kcal · P 5.2 1 slice |
| Black-eyed peas (cooked) Legumes | 6.5 g | 116 kcal P 8 · C 21 · F 0.5 · Fib 6.5 | 165 g (5.8 oz) 191 kcal · P 13.2 1 cup |
| Cannellini beans (cooked) Legumes | 6 g | 142 kcal P 10 · C 25 · F 0.6 · Fib 6 | 177 g (6.2 oz) 251 kcal · P 17.7 1 cup |
| Hummus Legumes | 6 g | 166 kcal P 8 · C 14 · F 10 · Fib 6 | 60 g (2.1 oz) 100 kcal · P 4.8 1 portion |
| Soybeans (cooked) Legumes | 6 g | 173 kcal P 17 · C 10 · F 9 · Fib 6 | 172 g (6.1 oz) 298 kcal · P 29.2 1 cup |
| Rye bread Grains | 6 g | 259 kcal P 9 · C 48 · F 3.3 · Fib 6 | 32 g (1.1 oz) 83 kcal · P 2.9 1 slice |
| Miso paste Legumes | 5.4 g | 199 kcal P 12 · C 26 · F 6 · Fib 5.4 | 17 g (0.6 oz) 34 kcal · P 2 1 tbsp |
| Natto Legumes | 5.4 g | 211 kcal P 19 · C 13 · F 11 · Fib 5.4 | 85 g (3 oz) 179 kcal · P 16.2 1 portion |
| Sauerkraut Vegetables | 2.9 g | 19 kcal P 0.9 · C 4.3 · F 0.1 · Fib 2.9 | 85 g (3 oz) 16 kcal · P 0.8 1 portion |
| Kimchi Vegetables | 1.6 g | 15 kcal P 1.1 · C 2.4 · F 0.5 · Fib 1.6 | 85 g (3 oz) 13 kcal · P 0.9 1 portion |
| Pickles (fermented) Vegetables | 1.1 g | 11 kcal P 0.5 · C 2.3 · F 0.2 · Fib 1.1 | 100 g (3.5 oz) 11 kcal · P 0.5 1 portion |
| Greek yogurt (0% fat) Eggs & dairy | 0 g | 59 kcal P 10 · C 3.6 · F 0.4 | 200 g (7.1 oz) 118 kcal · P 20 1 tub |
| Greek yogurt (full-fat) Eggs & dairy | 0 g | 97 kcal P 9 · C 4 · F 5 | 200 g (7.1 oz) 194 kcal · P 18 1 tub |
| Skyr Eggs & dairy | 0 g | 63 kcal P 11 · C 4 · F 0.2 | 150 g (5.3 oz) 95 kcal · P 16.5 1 tub |
| Tempeh Legumes | 0 g | 192 kcal P 20 · C 8 · F 11 | 100 g (3.5 oz) 192 kcal · P 20 1 portion |
| Quark Eggs & dairy | 0 g | 67 kcal P 12 · C 4 · F 0.2 | 150 g (5.3 oz) 101 kcal · P 18 1 portion |
| Kefir Eggs & dairy | 0 g | 41 kcal P 3.3 · C 4.5 · F 1 | 240 g (8.5 oz) 98 kcal · P 7.9 1 glass |
| Kombucha Eggs & dairy | 0 g | 14 kcal P 0 · C 3.5 · F 0 | 240 g (8.5 oz) 34 kcal · P 0 1 glass |
Two things build a healthy gut: fermented foods (kimchi, sauerkraut, kefir, yogurt, miso) that add good bacteria, and fibre (beans, wholegrains, seeds) that feeds them. A mix of both is the simplest way to support your microbiome.
Frequently asked questions
What foods are good for gut health?
Fermented foods like kimchi, sauerkraut, kefir, yogurt and miso add beneficial bacteria, while high-fibre foods like beans, lentils, wholegrains and seeds feed the good bacteria already in your gut. Eating a variety of both is the best approach.
What is the difference between probiotics and prebiotics?
Probiotics are the beneficial live bacteria found in fermented foods. Prebiotics are the fibres that feed those bacteria, found in plants like onions, garlic, oats, beans and bananas. Your gut benefits from both working together.
How quickly can you improve gut health?
Some changes in the gut microbiome can happen within days of shifting your diet, but building a robust, diverse gut takes consistency over weeks and months. Regular fermented foods, plenty of fibre and variety are the foundation.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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