The Best Foods for Gut Health Have These 3 Things in Common, According to a Dieitian

"Gut health" has become somewhat of a buzzword online these days. There's a lot of emphasis on how to boost gut health, from trendy supplements to prebiotic soda — but what if the key to a healthy gut is much more simple?

"Gut health" refers to the wellbeing of our gastrointestinal system, specifically the intestines, where food is digested and nutrients are absorbed into the bloodstream.

A key player in this is our microbiome, or the collection of microorganisms living in the gut. These include both beneficial and not-so-good bacteria. We need a balance of these to stay healthy.

Eating the right foods can help feed the good bacteria and improve the diversity of our microbiome, leading to better gut health and other benefits, according to Natalie Rizzo, Start TODAY dietitian and nutrition editor at TODAY.com.

So, which foods are best for gut health?

Dietitian Tip of the Day: The Best Foods for Gut Health are Plant-Based, Low in Sugar and Low in Saturated Fat

What we eat — and what we don't eat — plays a big role in the health of our gut microbiome, Rizzo previously told TODAY.com.

The best foods for gut health have these three things in common:

• Plant-based
• Low in sugar
• Low in saturated fat

Plant-based foods tend to be higher in fiber, which aids with digestion and serves as food for beneficial microorganisms.

There are two types: soluble, which absorbs water and becomes a gel, and insoluble, which adds bulk to stool and helps food move through the digestive tract, says Rizzo.

Plant-based foods high in fiber include vegetables, fruit, legumes, pulses, and whole grains. Eating a wide range of these can help promote a diverse microbiome, Rizzo notes.

Bonus if they're rich in probiotics, microorganisms that can add to the population of healthy bacteria, and prebiotics, a type of fiber that feeds the probiotics.

Foods high in sugar, especially added sugars, may have a detrimental effect on gut health by leading to an imbalance in good bacteria. Similarly, eating too much saturated fat can negatively impact the diversity of our gut microbiome.

Why It Matters

A healthy gut can boost our digestive health, immune system and even mental wellbeing and cognition, says Rizzo.

Research shows a diverse microbiome makes the body more stable and resilient to recover from infections, says Rizzo. However, having less diversity our gut microbiome may increase risk of heart problems, stroke and Type 2 diabetes, she adds.

Poor gut health is associated with an increased risk of inflammatory bowel diseases and colon cancer.

How to Get Started

In order to promote gut health, try eating more of these high-fiber, plant-based foods, according to Rizzo:

• Vegetables: artichokes, broccoli, cauliflower, Brussels sprouts, kale, potatoes (with the skin)
• Fruit: pears (with the skin), apples, kiwis, bananas, berries
• Legumes: beans, lentils and peas.
• Whole grains: oats, brown rice, barley, quinoa and farro
• Fermented foods: sauerkraut, kimchi and tempeh.

When it comes to your diet and gut health, consistency is key, so aim to eat these on a regular basis and try to get about 25-38 grams of fiber per day.

TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more