5 Surprising Foods That Support Gut Health

When you think of gut health, you probably picture yogurt or green veggies—and while those are great staples, there's a world of lesser-known foods that quietly do wonders for your digestion, inflammation, and overall well-being.

Your gut is home to trillions of bacteria that affect everything from your immunity to your energy and even your mood. According to Harvard Health Publishing, the gut microbiome plays a vital role in regulating inflammation, metabolic health, and even brain function

Let’s take a look at five unexpected foods that can help nourish your gut and support a healthier, more balanced microbiome.

1. Dark Chocolate

Yes, dessert can be good for your gut!
Dark chocolate is rich in polyphenols, plant compounds that feed beneficial gut bacteria. These antioxidants also help reduce oxidative stress and support heart and brain health.

Tip: Choose a variety that’s at least 70% cacao with minimal added sugar. Just a square or two a day is enough to enjoy its gut-loving benefits.

Dark chocolate is rich in polyphenols that support gut health and reduce inflammation—just another reason to enjoy it in moderation!

2. Cooled Potatoes (Yes, Really!)

When you cook and cool potatoes, a natural process called retrogradation occurs—this increases the level of resistant starch, a type of fiber that feeds your good gut bacteria.

Resistant starch isn’t digested in your small intestine—it travels to the colon where it acts as a prebiotic. It can also help improve blood sugar control and promote regularity.

Try this: Make a simple potato salad with olive oil, mustard, and herbs. Let it chill in the fridge before eating for maximum resistant starch benefits.

Cooled potatoes are a great source of resistant starch, a prebiotic fiber that feeds beneficial gut bacteria

3. Sauerkraut

This tangy fermented cabbage is more than a trendy topping. Raw, unpasteurized sauerkraut is loaded with probiotics that improve digestion and reduce gut inflammation.

Fermented foods also help maintain gut barrier integrity and support your immune system—since nearly 70% of your immune cells are located in your gut!

Note: Look for refrigerated versions that say "raw" or “live cultures” to ensure the probiotics are active.

4. Garlic

Garlic isn’t just good for flavor—it’s packed with inulin, a prebiotic fiber that feeds healthy gut bacteria. It’s also rich in antimicrobial compounds that help keep harmful microbes in check.

Regular garlic consumption has been linked to reduced risk of digestive issues and improved metabolic health.

Tip: Crush garlic and let it sit for 10 minutes before cooking to activate its powerful compound allicin—great for both the gut and immunity.

Garlic contains inulin, a prebiotic fiber that feeds healthy gut bacteria and supports digestive health.

5. Bone Broth

This mineral-rich broth contains gelatin, collagen, and amino acids like glutamine that may help repair the gut liningand reduce inflammation, especially in people dealing with leaky gut or IBS.

It’s also easy to digest and soothing during flare-ups or when your gut feels “off.”

Try it: Sip bone broth as a warm afternoon snack, or use it as a base for soups and stews instead of traditional broth.

Final Thoughts

Gut health isn’t just about probiotics and fiber—it’s about eating in a way that nourishes the ecosystem inside you. Adding even one or two of these surprising foods into your weekly routine can help support a more balanced microbiome, better digestion, and lower inflammation.

Your gut is your second brain—and it deserves to be cared for just as much.