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Evidence Based

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The Best Digestive Superfoods for Gut Health

Written by Dr. Michael Ruscio, DC on September 25, 2025

Written by Dr. Michael Ruscio, DC on September 25, 2025 — Reviewed by Hannah Wright

• The 13 Best Digestive Superfoods|
• Superfoods for the Microbiome|
• Other Digestive Superfoods|

Your diet is one of the most powerful tools you have for supporting digestive health. Every meal influences your gut environment and plays a role in how well you digest and absorb nutrients.

I don’t believe in one-size-fits-all “superfoods,” but there are certain nutrient-dense foods that tend to support gut health for many people. Think of these less as magic bullets and more as helpful building blocks—simple, everyday options you can experiment with to see what makes you feel your best.

The 13 Best Digestive Superfoods

Sauerkraut

Sauerkraut is fermented cabbage that’s typically pickled using lactic acid fermentation. Most people think of the traditional dish from Germany—bratwurst and sauerkraut—as the quintessential way to eat fermented cabbage. However, you can add a side of sauerkraut to any savory dish. 

Research has shown it can improve symptoms of irritable bowel syndrome (IBS) 1. It’s a little high in FODMAPs, so if these fermentable fibers bother your gut, keep your serving size to 2 tablespoons per meal. 

Beans
Beans are a top source of fiber, which supports bowel regularity and gut bacteria 2 3. They contain both soluble and insoluble fiber, which help you feel full and keep your gut moving. 

Add moderate amounts of soaked, well-cooked beans to salads, soups, or bowls to boost fiber without upsetting digestion. And if the FODMAPs in beans cause you problems, dried, sprouted mung beans (about 1 cup of soaked and cooked mung beans per meal) are a delicious and healthy type of bean with fewer of these fermentable fibers.

An important note: Eating too much fiber when you have a gut issue or a condition like IBS can worsen symptoms like gas and bloating 4. Using tools like an elimination diet and probiotics can help calm inflammation and improve the gut’s tolerance of fiber. 

Avocado

Avocados are rich in fiber and monounsaturated fatty acids that support healthy digestion 5. They’re also low in sugar and fructose, making them less likely to cause bloating, unless you struggle with FODMAPs. If that’s the case, keep your servings to 3 tablespoons per meal. Add avocado to meals for a creamy texture and gut-friendly nutrition.

Yogurt 

Yogurt is the most popular fermented food in the U.S., and it contains numerous probiotic strains that can help improve constipation 6 and reduce inflammation 7. 

Note that yogurt with a lot of added sugar contains fewer probiotics, and the downsides likely outweigh the benefits. For low FODMAP eaters who digest lactose well, about 3 tablespoons per meal should be tolerable.

Cruciferous Veggies 

Cruciferous veggies like kale, broccoli, and Brussels sprouts are packed with fiber and nutrients that can change the balance of certain gut bacteria and trigger the production of compounds that may influence health 8 9. 

Enjoy them raw or cooked to help fuel digestion and microbiome health. About 1 and ½ cups (2.65 oz) of broccoli or kale should be ok for a low FODMAP dieter’s gut.

Ginger

Ginger is known for its soothing effect on digestion, whether FODMAPs bother you or not. It can help relieve nausea, improve gastric emptying, and reduce inflammation 10. Try it in tea, smoothies, or stir-fries to support gut comfort and motility.

Kiwi

Kiwi is a fiber-rich fruit shown to ease constipation, potentially better than prunes 11. It’s also high in vitamin C and contains enzymes that support digestion. Just two small kiwis a day may support regularity naturally, even in a FODMAP-sensitive gut.

Turmeric

Turmeric’s active compound, curcumin, has well-documented anti-inflammatory properties 12 that may help support the gut lining and promote a balanced microbiome 13. Pairing it with black pepper (which contains piperine) can dramatically boost absorption and make its benefits more available to your body 14.

If turmeric isn’t a spice you use often, you can also find it in supplement form. Many curcumin supplements are designed for better bioavailability and can be an easy way to get a consistent daily dose.

Fish Rich in Omega-3s

Fatty fish like salmon or sardines contain omega-3s that can help reduce gut inflammation and improve metabolic health 15. They’re a key part of an anti-inflammatory diet and support overall digestive health.

Peppermint

Peppermint has properties that relax gut muscles, easing symptoms like bloating and cramping. It’s especially helpful for IBS 16 and may be most effective as a coated supplement or tea.

Whole Grains

Whole grains like oats, brown rice, and quinoa provide prebiotic fiber that fuels beneficial gut bacteria 17. Unlike refined grains, they can support colon function and digestive regularity 18. Some grains are higher in FODMAPs than others—Monash University’s FODMAP Diet app is a great way to find out which ones and how much is safe. 

Lean Protein

Lean proteins like chicken or fish are packed with important nutrients and may be easier on digestion than high-fat meats 19. They’re often a good choice for those with gut sensitivity or IBS, especially when prepared without added fats.

Low-Fructose Fruits

Fruits like berries, bananas, and citrus are often easier on the gut than high-fructose fruits like apples or mangoes 20. They’re fiber-rich, well-tolerated (read: low FODMAP-friendly), and support microbiome health 21.

Although no digestive superfood alone will solve every gut issue, you can incorporate many of these into your diet and start reaping benefits.

Supercharge Gut Health With Foods for the Microbiome

Probiotic and prebiotic foods are two of the most powerful tools for supporting a healthy, balanced gut. 

Probiotic foods help populate your gut with beneficial bacteria, and prebiotic foods feed those bacteria and help them thrive. Together, they support a balanced microbiome, which plays a key role in reducing inflammation and promoting smooth digestion.

In the next section, we’ll explore some of the most effective digestive superfoods—including those that offer probiotic, prebiotic, and gut-repairing benefits.

Prebiotic Foods 

Prebiotics are plant fibers that feed beneficial gut bacteria and support the production of short-chain fatty acids (SCFAs), which help strengthen the gut lining, reduce inflammation, and may support metabolism, immunity, and even brain health 22. By increasing bacterial strains like Bifidobacterium, prebiotic-rich foods can help combat leaky gut and promote overall wellness.

Some examples of foods that are rich in prebiotics include the following 23 24.

Jerusalem Artichoke 

Jerusalem artichokes, also known as sunroots or sunchokes, are not your typical artichokes. In fact, they’re not even related to the common artichoke—they’re actually the roots of a type of sunflower. 

Jerusalem artichokes are high in inulin, a prebiotic fiber that can nourish gut bacteria, support digestion, help regulate blood sugar, reduce inflammation, and improve mineral absorption 25.

Garlic

Garlic is known for a variety of health benefits, in addition to being a source of inulin and prebiotic fibers called fructo-oligosaccharides, or FOS. FOS feed healthy gut bacteria, improve digestion and mineral absorption, lower cholesterol, and help relieve constipation 23. 

Research shows that adding garlic to your meals may enhance the growth of beneficial Bifidobacteria in your gut while reducing oxidative stress and inflammation 26. 

Chicory Root

You likely won’t find chicory root in your grocery store produce department, but this rich source of inulin is often added to protein or fiber bars and coffee-replacement beverages.

Onions

Onions contain both inulin and FOS as sources of prebiotics, which may help to support immunity and boost healthy gut bacteria 23 25. 

Legumes

Legumes like lentils, chickpeas, and other beans contain prebiotic fibers called galacto-oligosaccharides (GOS). GOS feed gut microbes, boost SCFA production, and show promise for improving gut health and conditions like ulcerative colitis 27.

Oats

Oats are rich in a type of prebiotic fiber known as beta-glucans. In addition to their pro-gut effects, beta-glucans may promote health by boosting immunity, lowering cholesterol and blood sugar, and supporting weight control 28.

Other Prebiotic Foods 

Other prebiotic-rich foods include apples, asparagus, leeks, soybeans, dandelion greens, bananas, flax seeds, chia seeds, wheat, and jicama. 

Prebiotic Foods and SIBO

Some research suggests prebiotics can help reduce bacterial overgrowth if combined with probiotics 29. But in my clinical experience, prebiotics can worsen symptoms for those with small intestinal bacterial overgrowth (SIBO) by feeding the overgrown bacteria. The same may be true for IBS patients, many of whom also have SIBO. 

Limiting the amount of prebiotics to 3–5 mg per day and combining them with probiotics may help 30. A low FODMAP diet, which limits fermentable carbs, can also improve symptoms in many cases. The key is finding your ideal balance of carbs and prebiotics—more isn’t always better. 

Fermented (Probiotic) Foods

Fermented foods are a natural source of probiotics that support microbial diversity—a key factor in gut and overall health. Probiotics can improve symptoms of IBS 31, GERD 32, constipation 33, and other digestive issues by reducing inflammation, supporting immune function, and restoring microbiome balance. 

A variety of fermented foods can provide different probiotic strains and benefits. Some of the most popular fermented foods include the following 34.

Fermented Pickles

Fermented pickles are a popular option and can easily be used in place of traditional pickles for a probiotic boost. They may have a slightly more tangy taste, but they work great as an addition to burgers, chicken salad, or tuna salad. You can also just enjoy them as-is for a light snack.

Kefir

Kefir is a fermented milk drink that contains many probiotic strains. It has a similar consistency to yogurt but is much thinner. Kefir is made by combining milk with kefir grains and allowing it to ferment. You can find kefir at most health food stores, but watch for added sugars.

Kimchi

Kimchi is a staple Korean side dish of fermented and salted vegetables traditionally made with napa cabbage and Korean radish. This fermented dish can be very spicy, often including ginger, garlic, and onion. You can add kimchi to rice dishes or enjoy it on the side of any savory meal for a dose of probiotics. 

Kimchi has been shown to help ease symptoms like bloating and constipation in people with IBS, while also helping to reduce inflammation 35.  

Kombucha 

Kombucha is a fermented drink made with a combination of bacteria, yeast, tea, and sugar. It has a fizzy, vinegary taste and contains multiple strains of beneficial bacteria and yeast. 

Can Probiotic Foods Replace Probiotic Supplements? 

Probiotic foods can give your gut microbiome a boost, but they’re not an equal replacement for probiotic supplements. 

The concentration of probiotics found in supplements is significantly higher than that found in any fermented food. So, for those who are using probiotics therapeutically, it may be best to think of probiotic foods as more of an added—and delicious—support. 

Are Fermented Foods Right for You?

As with most things, fermented foods may not be right for everyone. Fermentation increases the level of histamine in foods, so for those who are sensitive to histamine, fermented foods are not the best choice. 

Keep in mind that for those with histamine intolerance, probiotic supplements are still likely to be helpful. There is some debate here 36, but we frequently find that our clients with histamine intolerance do better when they take probiotic supplements.

Other Digestive Superfoods

Aside from prebiotic and probiotic foods, a handful of other foods deserve a place in the digestive superfoods spotlight. These include the following.

Collagen 

Collagen is a structural protein found in your connective tissue. At this point, research on collagen and gut health is still young. However, we can infer from cell and animal studies that—thanks to its ability to support skin health, and its abundance of amino acids—collagen may help the health of your gut lining 37.

Collagen is rich in the amino acids glutamine and glycine, which can benefit the intestinal lining and mucus production in animals 38 39.

Bone Broth 

Bone broth has gained a reputation for being gut-supportive, despite a lack of clinical research. The beneficial effects of bone broth on gut health are likely related to its rich mineral content and its L-glutamine content—both of which may benefit the gut lining. 

The Bottom Line

Having an unhealthy gut can lead to a host of other issues. As the famous physician Hippocrates is thought to have claimed more than 2,000 years ago, “All disease begins in the gut” 40.

Keeping your digestive system functioning optimally not only impacts physical health but also your emotional and mental health. The trick is to figure out where you are right now and feed your body what it needs to get back into balance. 

To learn more, check out my book, Healthy Gut, Healthy You. Or, for an even more personalized approach, request a consultation at my functional medicine center.

The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.