Hold the sauerkraut—five things to eat for better gut health if fermented foods don’t agree with you

More people than ever before are interested in improving their gut health. In my work as a qualified nutrition coach, I’m often asked if fermented foods are the only way to keep the gut functioning at peak performance. The simple answer is no.

While fermented foods and drinks like yogurt, kimchi, miso, kombucha, sauerkraut and kefir have become very trendy—and rightfully so, as they contain gut-friendly probiotics (live microorganisms) that support your microbiome (your body's entire community of microorganisms) and aid digestion—they’re not the only way to a healthier gut.

Plenty of common, everyday foods—most seeds, nuts, legumes, fruits and vegetables—contain beneficial nutrients like fiber, polyphenols and prebiotic content that help good gut bacteria thrive, while keeping your gut lining healthy and waste moving properly through your digestive system.

So if you’re not keen on fermented foods—because not everyone loves the taste of sauerkraut—here are five other gut-healthy foods to add to your diet.

1. Black beans

Most beans are gut-friendly, and black beans are an outstanding choice. They’re high in resistant starch, which passes through the digestive tract undigested to feed beneficial bacteria and improve microbial diversity.

They also help reduce inflammation, support a stronger gut lining and promote regularity.

Add black beans to: salads, chilli dishes and fajitas—if you have digestive issues, you can still eat beans but stick to smaller portions.

2. Raspberries

The beneficial bacteria in your gut love feeding on fiber, and raspberries are packed with the stuff. A cup of these tasty red berries delivers around 8g of the daily recommended 30g of fiber, which also helps regulate bowel movements.

Raspberries are also rich in prebiotics—more food for microbes—and can be a low-FODMAP food when eaten in smaller servings (around 60g or a third of a cup), so can be enjoyed by those who suffer from digestive problems such as irritable bowel syndrome (IBS).

Add raspberries: to your next breakfast bowl or smoothie.

3. Ground flaxseed

A rich source of dietary fiber, ground flaxseeds can help increase good bacteria numbers. Studies show that regular flaxseed intake can help prevent and treat constipation, while supporting hormone balance.

Add ground flaxseeds: to overnight oats or fruit smoothie—if you’re new to ground flaxseeds, start with a single spoonful while your gut adjusts.

4. Bananas

Bananas are fiber-rich and contain inulin, which stimulates good bacteria growth. They’re also a good source of prebiotics, vitamin C, B6, magnesium and potassium, helping to reduce gut inflammation. When eaten unripe, bananas are low FODMAP, making them a good option for those with digestive issues.

Add: to breakfast bowls, smoothies and pancake dishes, or eat as a dessert with peanut butter.

5. Spinach

Leafy greens like spinach offer multiple gut benefits. The high fiber content of spinach fuels good bacteria while keeping you regular.

Spinach provides dietary magnesium, which supports healthy muscle contractions in the digestive tract, while its high water and fiber content help keep things moving.

Add spinach: to almost any dish, from smoothies and soups, to salads and stews.