Reviewed by Dietitian Kelly Plowe, M.S., RD
Credit: Getty Images. EatingWell design.
Key Points
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Dietitians recommend these six “bad” foods because they actually promote gut and overall health.
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Prebiotics, probiotics, antioxidants, and resistant starch are essential for a healthy gut.
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Other factors, like sufficient sleep and stress management, also benefit gut health.
Prioritizing gut health is vital because it not only aids in digestion but also supports immune, brain, and heart health. The diverse ecosystem of microorganisms residing in your digestive tract, known as your gut microbiome, plays a significant role in nutrient absorption and the production of hormones and neurotransmitters.
While it’s widely understood that diet significantly influences gut health, some surprising choices can actually benefit your gut. We consulted with dietitians to provide insight into six “bad” foods that can be quite advantageous for maintaining a healthy gut.
1. Sauerkraut
“Sauerkraut is high on my list of foods that get an undeserved negative reputation,” explains Lisa Andrews, M.Ed., RD, LD. While its sodium content might raise some concerns, the health benefits of this fermented cabbage are remarkable.
A half-cup portion contains 2 grams of fiber, which is about 7% of the Daily Value, vital for regulating digestion and fostering healthy gut bacteria.
“When eaten mindfully, sauerkraut provides crucial probiotics that enhance gut and immune health,” notes Raksha Shah, M.A., RDN. These probiotics, beneficial bacteria, thrive thanks to the fermentation process that gives sauerkraut its signature tangy taste.
Be aware that the heat from pasteurization during canning can destroy probiotics, so opting for raw sauerkraut is your best choice for gut benefits.
“Sauerkraut can serve as a condiment on sandwiches instead of pickles, or be used as a topping for pork or in bean dishes like black-eyed peas,” Andrews suggests. You might even want to try making your own using this Simple Sauerkraut recipe.
2. Beans
Beans are not just heart-healthy; they also have numerous other benefits. Don’t let the potential for bloating deter you from enjoying these legumes.
“Though some people may shy away from beans due to gas concerns, beans and lentils serve as excellent prebiotic foods, enhancing gut microbial diversity and resilience,” remarks Shah. They are also underrated sources of fiber, as a half-cup of black beans holds 8 grams of fiber—almost 30% of the Daily Value.
It’s helpful to gradually incorporate beans into your diet, allowing your body time to adapt to the increased fiber. A little gas can be beneficial, as it indicates that your gut microbiome is thriving. “Gas is a good sign! It means your body is cultivating bacteria in your bowel for your gut microbiome,” Andrews states.
3. Potatoes
“Often deemed unhealthy due to their high glycemic index, potatoes actually have a surprising benefit when cooked and cooled—they form resistant starch, which enhances insulin sensitivity, decreases inflammation, and promotes gut microbial diversity,” explains Shah.
Resistant starch escapes digestion in the small intestine and is instead fermented by microorganisms in the colon, resulting in beneficial short-chain fatty acids, which bring a host of health advantages.
One delightful way to consume cooked and cooled potatoes is in potato salads! For creative ideas, explore these tempting potato salad recipes.
4. White Rice
Similar to potatoes, white rice often gets criticized for being a refined carbohydrate. However, it also serves as an excellent source of resistant starch.
“Cooking and subsequently cooling rice increases its resistant starch content, maximizing fiber intake. So don’t hesitate to enjoy leftover rice!” advises Ana Pruteanu, M.S., RDN, LDN, CEDS-C.
Studies show that cooling and reheating rice impacts not just gut health but also blood sugar levels. Research indicates that people with type 1 diabetes experience a smaller spike in blood sugar after consuming cooled white rice compared to freshly cooked rice, attributed to the increase in resistant starch.
5. Cruciferous Vegetables
Cruciferous vegetables like broccoli, Brussels sprouts, cabbage, cauliflower, kale, radishes, and turnips are often viewed negatively due to their potential to cause bloating. However, Alyssa Smolen, M.S., RDN, CDN emphasizes that this should not deter consumption.
Research suggests that their sulfur-containing compounds may actually lower colorectal cancer risk.
“These vegetables are rich in fiber, essential for good gut health and for nourishing our gut bacteria,” Smolen adds. For instance, a cup of Brussels sprouts provides 3 grams of fiber, or about 10% of the Daily Value.
If you are sensitive to these vegetables, try them in small portions. For example, enjoy a small serving of Roasted Romesco Vegetables for a flavorful and high-fiber side.
6. Chocolate
If you have a sweet tooth, opt for a piece of dark chocolate as your dessert choice. It could benefit your gut health! “Dark chocolate contains polyphenols, which are plant compounds that nourish beneficial gut bacteria and help reduce inflammation,” notes Shah.
One study found that healthy adults who indulged in an ounce of 85%-cocoa chocolate daily for three weeks had a more diverse gut microbiome compared to those who refrained from chocolate completely. This chocolate acted as a prebiotic, fostering the growth of beneficial gut bacteria, unlike 70%-cocoa chocolate, which likely lacks sufficient polyphenols.
Other Strategies for Better Gut Health
Your diet undeniably influences your gut health, but additional factors also play a role. Here are some suggestions for improving your gut health:
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Stay hydrated. “Hydration supports digestion and helps maintain a healthy gut lining,” recommends Shah. As you increase fiber intake, remember to also boost your fluid consumption. Water aids in the effectiveness of fiber, making stool softer and easier to pass.
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Prioritize quality sleep. Sleep is crucial for your body’s repair and recharge processes. Lack of sleep can negatively impact your gut microbiome, so aim for seven to nine hours of good sleep each night.
The Bottom Line
While you may have categorized certain foods as “bad,” their surprising health benefits could change your perspective. To enhance gut health, dietitians suggest including sauerkraut, beans, cruciferous vegetables, and dark chocolate for their fiber, probiotics, and prebiotics. Cooked and cooled potatoes and white rice, rich in resistant starch, are also excellent choices. These foods actively contribute to nourishing healthy gut bacteria, promoting regularity, and reducing gut inflammation.
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