10 Gut-Healing Plantbased Foods You Didn’t Know You Loved

Eat your way to a healthy gut
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When it comes to our overall health, our gut often gets overlooked. But it shouldn’t be because it can make you sick or healthy! Especially during the holiday season, when we tend to indulge in heavy and sweet foods, taking care of our guts gets even more challenging. However, there’s hope! Read on to learn the 10 gut-healing plant-based foods you didn’t know you loved!

The good news is that plenty of gut-healing foods are both delicious and nutritious. Here are 10 surprising foods that can help heal your gut and you might already have them at home.

  1. Dark chocolate: Let’s start with the good stuff since it is the holiday season! Dark chocolate contains prebiotics, which can help feed the good bacteria in your gut. But don’t overdo it. Just a little dark chocolate goes a long way in helping your gut health.
  2. Chia seeds: These tiny seeds are fiber-rich, which can help promote healthy digestion and regularity. One of my favorite ways to eat them is in Chia Seed Pudding. You can find my Chia Seed Pudding recipe. I made a big batch of Chia Seed Pudding for my bridal party and served it in small mason jars as we got ready in my hotel suite on my wedding day. It was so cute and filling, giving us energy for the big day and night.
  3. Tempeh: Another staple in my home, made from fermented soybeans, tempeh is a great source of probiotics and can help improve gut health. I often use tempeh for Taco Tuesdays, grab my Simple Tempeh Tacos recipe.
  4. Kimchi: A Korean dish made of fermented vegetables, kimchi is loaded with healthy bacteria that can boost your gut health.
  5. Sauerkraut: Another fermented food, sauerkraut is packed with probiotics and enzymes that can aid digestion.
  6. Miso: A traditional Japanese seasoning made from fermented soybeans, miso is a great source of probiotics and can help improve gut health.
  7. Ginger: This spicy root has anti-inflammatory properties that can soothe your gut and reduce inflammation.
  8. Turmeric: This vibrant yellow spice contains Curcumin, which has been shown to help reduce inflammation in the gut.
  9. Cucumbers: I love them partly because they’re healthy and helpful in adding both water and fiber to your diet which helps with constipation and regularity. But also, they work in a lot of meals. Cucumbers are excellent as snacks and also really good in dishes like my recipe for Lentil Wraps with Thai Cucumber Sauce. Delish!
  10. Beans: they are powerful plant-based sources of protein, iron, fiber, and other important nutrients. Beans are also very good for gut bacteria. One of my favorite ways to eat beans is this Year-Round Lima Bean recipe.

If you’re including more of these 10 gut healing plant-based foods then you’re able to reduce other foods that aren’t as healthy for you. Try to limit foods that have too many refined carbohydrates. Foods rich in simple carbohydrates are bad for your gut.

Incorporating these plant-based gut-healing foods into your diet can help improve your overall health and well-being. So, go ahead and enjoy these tasty treats while also taking care of your gut! Learn more about plant-based eating.

Courtesy image Image by Alexander Stein from


Phoebe Chongchua is a multimedia brand journalist who consults and writes on wellness, all things plant-based, fitness, lifestyle, and travel. She is yoga certified and earned her certificate in Whole Food Plant-Based Eating in 2010 through eCornell and the T. Colin Campbell Foundation. She's also a top podcaster for her marketing/storytelling podcast, The Brand Journalism Advantage at

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