Your Definitive Gut-Friendly Foods Grocery Shopping List

If your answer to that last question is a resounding "no" or a less certain "maybe," don't stress! We rounded up an expert-approved (and seriously comprehensive) list of gut-friendly foods and supplements to kick-start your journey.* Screenshot or bookmark this list to make your life easier next time you head to the supermarket. 

When possible, registered dietitian and mbg Collective member Jess Cording, M.S., R.D., CDN, recommends filling half your plate with non-starchy vegetables.

Certain herbs and spices provide antioxidant and anti-inflammatory properties, support a healthy gut, and promote abdominal comfort.*

And in case you need a refresher: Probiotics are live bacteria or yeast that live in your body and naturally occur in some foods. Consuming them is a good way to maintain a healthy balance of good bacteria in the gut.* When purchasing foods rich in probiotics, Cording says to look for "minimally processed versions without added sweeteners or preservatives."

While omega-3s are often touted for their brain and heart-health benefits, they also play a role in gut health.* Research shows that the anti-inflammatory properties in EPA and DHA fats1 can alter the gut microbiome for the better2 by producing more short-chain fatty acids (similar to the role prebiotics play in the gut).* Bonus: Cording says dietary fats and protein also promote satiety, which helps maintain a healthy blood sugar balance.*

Starchy vegetables are rich in gut-healthy fiber, along with other nutrients like calcium, iron, and B vitamins, Davar says. "In moderation, they are a necessary part of a healthy, balanced diet," she adds.

We could all use a little extra support to maintain optimal gut health, which is where supplementation can come in handy.*