Susan’s Picks for Gut-friendly Foods

The label “gut-friendly foods” can be interpreted in a variety of ways. First, lets approach the idea of gut friendly foods from the way of nourishing your gut by eating foods that function to either introduce healthy bacteria in your gut or nourish your gut by providing a fuel source to those healthy bacteria.

Healthy bacteria or probiotics that populate your gut, play an essential role in strengthening the health of your gut, digestion and function of your immune system. Disruption of healthy bacteria populations in the gut can lead to a cascade of negative health consequences. >Learn more about gut bacteria<


My favorite probiotic-containing foods:

  • Kefir
  • Yogurt
  • Tempeh
  • Fermented/ pickled vegetables

To support a healthy population of probiotic bacteria in the gut it is important to regularly consume probiotic containing foods and prebiotic foods that act as the food source to these bacteria.


My favorite Prebiotic foods:

  • Apples
  • Oats
  • Flaxseed
  • Garlic
  • Lentils

The above prebiotic foods provide a good source of fructo-oligosaccharides or galacto-oligosaccharides. These starches are a type of fibre that pass through the intestines undigested, stimulating the growth of health bacteria in the gut! They also have shown to help reduce inflammation, improve mineral absorption, and improve blood sugar control just to name a few benefits.

If you have been diagnosed with Irritable Bowel Syndrome (IBS) or notice that you get excessive bloating, discomfort, and constipation or urgent diarrhea after consuming certain foods, you may benefit from a therapeutic diet. The low FODMAP diet is designed to alleviate negative gut symptoms that are related to IBS. Make sure to ask your dietitian if you think you may benefit from the Low FODMAP diet.


By Susan Barth, Registered Dietitian (Nutritionist)