In recent years, we’ve learned just how important it is to take care of our gut health. The secret to a balanced microbiome is eating a diet rich in “antioxidants, fiber, healthy fats, and beneficial bacteria,” says Salena Sainz, a nutritionist and founder of Naturae Nutrición, a clinic in Spain. Since the gut is connected to many parts of our body—including the brain—looking after it properly can improve our mood, metabolism, immune system, and more.

Here are 5 science-backed superfoods to boost your gut and overall health.

Asparagus
Asparagus is packed with inulin, a prebiotic fiber that feeds the good bacteria in your gut. “It also contains folic acid and has a diuretic effect, which helps with digestion and balancing salt levels in your body,” Sainz explains. Try baking it with olive oil, a poached egg, and Parmesan cheese.

Kefir
Kefir—a grain that ferments in milk or water—is great for digestion. It’s full of live bacteria that can increase the diversity of your microbiome and strengthen your immune system.

Kombucha
Other fermented foods like kombucha, fermented cabbage, and sauerkraut are also excellent choices for your gut. “Kombucha is known as a healthier alternative to beer,” thanks to its higher levels of vitamins and probiotics, notes Conchita Vidales, an aesthetic doctor, nutrigenetics specialist, and author of Take Care of Your Microbiota.

Yogurt
Classic yogurt is rich in calcium, phosphorus, and magnesium, which support bone and heart health. It’s also a great source of probiotics. Add extra fiber and vitamins by topping your yogurt bowl with fruits like melon, pineapple, and green apple.

Raw vegetables
Raw vegetables make a quick and easy snack that helps keep your gut microbiome healthy. Vidales recommends carrots and celery in particular, which go well with dips like hummus and fresh guacamole. Eaten together, these snacks provide fiber, minerals, and protein. If you want to take them on the go, Vidales suggests storing pre-chopped veggies in a glass jar with a few drops of lemon juice to prevent oxidation.

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Frequently Asked Questions
Here is a list of FAQs about sciencebacked superfoods for gut health written in a natural tone with clear and concise answers

BeginnerLevel Questions

1 What exactly is a superfood for gut health
Its a whole food packed with nutrientslike fiber prebiotics or polyphenolsthat specifically feed your good gut bacteria or help your digestion run smoothly

2 Which five superfoods are we talking about
The most sciencebacked ones are kefir kimchi oats almonds and dark leafy greens

3 Why is kefir so good for my stomach
Kefir is a fermented dairy drink loaded with live probiotics Its like yogurts stronger more diverse cousin and studies show it can help reduce bloating and improve lactose digestion

4 Do I have to eat these foods every day to see a benefit
Not necessarily every single day but consistency helps Aim for 35 servings per week of different superfoods to keep your gut microbiome diverse and happy

5 Can I just take a supplement instead of eating these foods
Supplements can help but real food is better Whole superfoods contain fiber vitamins and other compounds that work together in ways a pill cant replicate

IntermediateLevel Questions

6 What makes kimchi different from other fermented foods like sauerkraut
Kimchi is typically spiced with garlic ginger and chili which adds antiinflammatory polyphenols It also contains different bacterial strains that may survive stomach acid better than some other ferments

7 Ive heard oats are just carbs How are they a superfood for the gut
Oats are rich in a specific soluble fiber called betaglucan This fiber acts as a prebioticit doesnt digest in your stomach but instead ferments in your colon feeding good bacteria and helping you feel full longer

8 How do almonds actually help my gut bacteria
Almonds are high in fiber and polyphenols Research shows that eating a handful of almonds daily can increase levels of beneficial Lactobacillus and Bifidobacterium bacteria which are linked to better immune function