Best Foods for Gut Health: Build a Thriving Microbiome With These 12 Recipes (2024)

A healthy gut microbiome keeps things moving smoothly, but how exactly can you ensure you have enough good bacteria in your digestive system? It starts with what’s on your plate (or in your cup).

Sure, probiotics and other supplements that support these microorganisms exist, but nothing beats consuming the best foods for gut health. While most people know about the probiotic powers of sauerkraut and kombucha, there are plenty of other tasty ways to up your beneficial bacteria levels.

These 12 easy-to-make recipes include some of the best fermented foods for gut health, plus other ingredients that support a smooth digestive journey.

1. Easy Kimchi

When it comes to fermented foods, kimchi is easily one of the most popular. The fermentation process produces lactobacillus, a type of beneficial gut bacteria. Thiseasy kimchi recipe not only offers digestive health benefits, but also takes your taste buds on a tour of tangy, sour, spicy goodness. Plus, it’s low in carbohydrates, which makes it an all-around win!

2. Gut-Friendly Collagen Smoothie

Your gut flora will thank you for sipping on something that includes several ingredients that support healthy bacteria. Thisgut-friendly collagen smoothiefeaturesBulletproof Unflavored Gut Health Collagen Protein, a source of both prebiotics and probiotics, and mixed berries (including raspberries and blueberries), which provide valuable antioxidants.†

3. Hazelnut Keto Fudgesicles

A nutritious frozen treat infused with quality fats fromBulletproof Hazelnut Creamer, along with full-body collagen benefits,these yummy keto fudgesiclesdeliver on way more than just flavor. These pops also support the production of good bacteria thanks to full-fat coconut yogurt with active cultures. As a dairy-free source of probiotics, it’s one of the best foods for gut health.

4. Vegan Bulletproof Coffee

This lactose-freevegan Bulletproof Coffee recipedoesn’t have butter or ghee, but it does haveBulletproof InnerFuel Prebiotic—a flavorless supplement that feeds the beneficial bacteria in your gut.† Simply add a scoop to your blender, let it mix for 30 seconds and you’ll be ready to reap the rewards.

5. Easy Refrigerator Pickles

Have extra veggies hanging around? Put them to good use by transforming them intoeasy refrigerator pickles. Whether it’s artichokes, cucumbers, cauliflower or even thin-sliced carrots, you can create a gut-friendly condiment that will add some extra zing to your meal.

6. Celery Juice

Consumingcelery juicecan be an effective wellness practice for a multitude of reasons. Not only does this humble veggie have natural free-radical fighting polyphenols, but it also has other nutrients that assist in detoxification and digestion. If you’re tired of crunching on celery, try juicing, instead!

7. Layered Keto Coffee Jelly

No matter if you call it breakfast or dessert, thislayered keto coffee jellywill make your gut microbes happy, any time of day. A unique spin on a classic Japanese recipe, our version containsBulletproof Collagelatin, an unflavored collagen protein supplement that acts as a thickening agent and helps support healthy skin, bones and joints.†

8. Quick Pickled Vegetables

All it takes is a simple brine to transform bland, boring veggies into a crispy, tangy snack. Use the recipe for thesequick pickled vegetablesas a starting point. You can switch up the spices and herbs, the angle of your slice or even the produce itself.

9. Quick Low-Carb Strawberry Jam

Looking for a low-carb topping for keto bread, pancakes or waffles? Thisquick strawberry jamwill satisfy your sweet tooth without ruining your macros. Plus, it’s helpful for your gut, too.

Strawberries have polyphenols, a naturally occurring compound that has antioxidant properties. Meanwhile,Collagelatinnot only gives the jam a gorgeous texture, but it also gives your body crucial amino acids via collagen protein.†

10. Chilled Prosciutto-Wrapped Asparagus

Prebiotic foods have a major impact on your digestive tract, as they can alter the composition of microorganisms in the gut microbiome. In addition to looking classy, thesechilled prosciutto-wrapped asparagusprovide prebiotic support.

This is one of those appetizers that hits every mark.

11. Triple Chocolate Cherry Protein Shake

Thistriple chocolate cherry protein shakesounds, tastes and looks almost too good to be considered healthy. But, betweenBulletproof Chocolate Collagen Peptidesand grass-fed, full-fat kefir, you have two ingredients that benefit your overall health. The former includes amino acids and MCT oil (a ketogenic fuel from coconuts), and the latter is considered one of the best fermented foods for gut health.†

12. Chocolate Bacon Fudge

You simply can’t go wrong with a recipe built around crispy bacon and rich chocolate. Plus, since chocolate contains heart-healthy and gut-friendly polyphenols, you can sink your teeth into this decadentchocolate bacon fudgewith zero guilt.

Just try not to eat the whole pan in one sitting!

Why you need to take care of your gut

Gut health isn’t just a trendy term thrown around by your dietitian. Taking care of your gut microbiome is critical for a number of reasons, which include:

• Maintaining overall well-being: Choosing the right foods and using prebiotic and probiotic supplements to support your gut will help your overall wellness. If things are operating smoothly, you’re less likely to feel tired, sluggish or frustrated with bloating or lack of digestion.†
• Supporting a healthy immune response: Your immune system contains trillions of microorganisms that work as a defense team. Taking care of your gut health means supporting a healthy immune response, as a state of balance allows the good bacteria to do their jobs efficiently.†
• Helping with nutrient absorption: Want to get the most out of what’s on your plate? Make sure to include some of the best foods for gut health in your diet. Research shows that the composition of your gut microbiota plays a key role in nutrient absorption, so keep that in mind when you’re choosing the ingredients for your next meal. ^[1]
• Impacting fat metabolism: Weight loss won’t be as easy if your gut microbiome is out of balance. Research has shown that gut microbiota affect lipid metabolism and lipid levels in blood and tissues. ^[2] Consuming probiotic foods and supplements can help steer you in the right fat-burning direction.†
• Keeping hormones in balance: It’s no secret that hormones have a huge impact on our health and wellbeing. However, you may be surprised at how muchyour gut microbiome influences your hormones. Eliminating refined sugar, making smarter food choices and keeping track of your digestion are easy ways to keep things in better balance.

The best foods for gut health will keep your digestive tract happy and thriving. However, if you don’t want to upset your gut microbiome, make sure to steer clear of the worst foods for gut health.