Your Guide to a Gut-Friendly Diet (What to Avoid!)

Guide to a Gut-Friendly Diet

Improving your gut health doesn’t always require supplements or complicated regimens. One of the most effective (and enjoyable) ways to support your gut is through your daily meals. At Orange Health Labs, in partnership with BugSpeaks, we believe food is one of the most powerful tools to nourish your microbiome naturally. Here's your go-to guide for building a gut-friendly diet that your gut microbiome will thank you for.

Why Food Matters for Gut Health

Your gut microbes thrive on what you eat. The right foods feed beneficial bacteria, help restore balance, reduce inflammation, and improve everything from digestion to immunity and even mood. Your diet directly influences the diversity and strength of your gut flora.

Gut-Friendly Foods to Add to Your Diet

1. Fiber-Rich Fruits and Vegetables

Fiber is the primary fuel source for beneficial gut bacteria. When fermented in the colon, it produces short-chain fatty acids (SCFAs), which reduce inflammation and strengthen gut barrier function.

• Top picks: Apples, bananas, berries, carrots, spinach, broccoli, artichokes, sweet potatoes

2. Whole Grains

Whole grains are an excellent source of prebiotics—the fibers that beneficial bacteria feed on. They help improve microbial diversity and support a stable gut environment.

• Top picks: Oats, quinoa, barley, brown rice, whole wheat

3. Fermented Foods

Fermented foods contain live probiotic cultures that introduce beneficial bacteria directly into your gut.

• Top picks: Yogurt (with live cultures), kefir, kimchi, sauerkraut, miso, tempeh, kombucha

4. Legumes

Legumes provide both fiber and resistant starch, making them powerful gut microbiome boosters. They also help regulate blood sugar and support sustained energy.

• Top picks: Lentils, chickpeas, black beans, kidney beans

5. Nuts and Seeds

Rich in fiber, polyphenols, and healthy fats, nuts and seeds help reduce inflammation and support microbial health.

• Top picks: Walnuts, almonds, flaxseeds, chia seeds, pumpkin seeds

6. Healthy Fats

Unsaturated fats, especially omega-3s, reduce gut inflammation and support a strong gut lining.

• Top picks: Avocados, olive oil, fatty fish (like salmon), walnuts

7. Polyphenol-Rich Foods

Polyphenols are plant compounds that feed beneficial bacteria and act as antioxidants.

• Top picks: Green tea, dark chocolate, blueberries, red grapes, turmeric

What to Reduce or Avoid for a Healthier Gut

Just as some foods nourish the microbiome, others can harm it. Limit foods that disrupt microbial balance or increase gut inflammation:

• Ultra-processed foods
• Excess added sugars and artificial sweeteners
• Refined grains
• Excessive alcohol
• Fried or greasy foods

Ready to Feed Your Gut Right?

Take the guesswork out of gut health. With personalized insights from Orange Health Labs, you can nourish your microbiome the right way—and even understand how gut health affects brain function too.

Take the Gut Microbiome Test today!