Let’s dive into a subject that’s probably not on the priority list while you’re shopping for macro-balanced dinners or meal prepping for the week: your gut.
But, your gut should be top of mind if you’re hoping to feel and look your best. The gut is ground zero for your immune system, hormone balance, mental clarity, energy, and metabolism. If we’re talking about overhauling your health, a happy gut is a game-changer.
Most of us, though, are unknowingly getting by with a gut that’s seen better days. We feel bloated, fatigued, irritable, and stuck in a cycle of cravings and inflammation.
I’ve got good news: You can improve your gut health, literally today. No need to shut down your kitchen and live on wild-fermented pickles. Below, I’ll show you 10 gut-loving fitness foods that will support your metabolism, stabilize your energy, assist in weight loss, and strengthen your long-term health.
- Greek Yogurt (with live cultures)
This high-protein powerhouse is rich in probiotics—those beneficial bacteria that your gut loves. Greek yogurt also contains calcium, B vitamins, and a good dose of casein protein, which helps repair muscles after your workout.
Make sure you look for labels that say “live and active cultures.” These are the real-deal yogurts that will boost gut health. Skip the brands packed with sugar. Make it a nutritious meal by adding chia or basil seeds (both are full of fiber), berries, and a drizzle of honey or maple syrup. Here’s my favorite way to get my yogurt in almost daily.
- Kimchi or Sauerkraut
Are you on team spicy or sour? Either way, these fermented veggies are a gut-health goldmine. They’re packed with beneficial bacteria (those probiotics) and fiber (a prebiotic) to feed the microbes in your gut and reduce inflammation.
You can eat a few bits 15-30 minutes before a meal to aid in digestion and boost your nutrient absorption. Or, if you’re not into digging straight into the fermentation jar, toss a spoonful on a rice bowl or salad. You’ll love the spicy and tangy flavor it adds and feel the gut-boost within the week.
- Oats (steel-cut are best)
Oats are one of the best sources of beta-glucan, a type of soluble fiber that feeds your gut bacteria and helps. Beta-glucan also helps with digestion, blood sugar regulation, and cholesterol levels.
Fiber is one of your gut’s best friends. Whip up a batch of oats for a budget-friendly breakfast (on busy weeks, I make a big batch of this high-protein oatmeal bake). When you have more time, cook a cozy bowl of steel-cut oats. They’re higher in fiber, produce a smaller blood sugar spike, and have a bigger bang for your colon health and overall digestive function.
- Berries
They look like gems and are literal treasures for your gut health. These antioxidant-packed fruits are high in fiber, low in sugar, and great for reducing gut inflammation. Plus, berries support your immune system.
Berries contain prebiotics that will feed the good gut bacteria and improve your overall digestive health. They help keep you regular, regulate blood sugar levels, and protect the gut lining from damage caused by oxidative stress and inflammation.
Chronic inflammation can lead to various digestive issues and a host of health problems. But berries have anti-inflammatory properties. Toss them into your morning yogurt, blend them in a smoothie, or enjoy them as a gut-friendly snack anytime throughout your day.
- Bone Broth
I can geek out about bone broth. Don’t bring up bone broth with me at a party, or we’ll be talking about glutamine and glycine for a while.
Bone broth is a win, win, win for your waistline and wallet. It’s resourceful (turning otherwise unusable animal parts, like bones, feet, and knuckles, into one of the most nourishing drinks). It’s full of protein (typically 7-10 grams per cup). And it’s liquid gold for your gut.
Bone broth is rich in collagen and amino acids like glutamine, which help heal and seal the gut lining. It’s especially helpful if you’re dealing with leaky gut or digestive discomfort.
Next time you feel bloated, sip a mug of warm bone broth in the evening. It’s calming, nourishing, and supportive of gut repair.
- Chia Seeds
These tiny but mighty seeds expand in water, creating a gel-like consistency that’s amazing for digestion. They’re full of omega-3s, protein, calcium, magnesium, antioxidants, and soluble fiber. Plus, they keep you fuller for longer. They help improve digestion, prevent constipation, and aid in weight loss.
Chia seeds are also a complete protein, containing all nine essential amino acids. That’s rare in a plant-food.
I love to throw chia seeds in most of my breakfasts. Add them to the blender while you whip up a smoothie. Stir them into overnight oats. Make an easy chia-yogurt parfait. Shake together a chia pudding. Or throw them into your electrolyte water.
- Leafy Greens
Spinach, kale, arugula, and Swiss chard are all high in folate and fiber, which fuels beneficial gut bacteria. Leafy greens also contain a unique compound called sulfoquinovose that further supports a balanced gut microbiome. They also help your body detox naturally, balance hormones, improve immune function, and even balance moods.
Don’t skimp out on your greens! Add a handful to your scrambled eggs, smoothies, or dinner plate every day.
- Bananas (go green)
Slightly unripe bananas are a great source of resistant starch—a type of prebiotic that feeds the good gut bacteria in your gut. They also help regulate bowel movements and provide potassium for muscle recovery.
You don’t need to wave goodbye to ripe bananas. Simply add half a greenish banana to your protein shake or spread almond butter on one post-workout to boost your resistant starch intake for the day.
- Lentils and Beans
These plant-based proteins are incredible for gut health. They’re packed with fiber and resistant starch, help with satiety, and give your digestive system the slow-burn fuel it needs. Beans and lentils balance blood sugar, are full of protein, and are easy on the wallet.
I love whipping up a quick batch of these Roasted Great Northern Beans whenever I’m craving a crunchy snack. One batch is packed with 21 grams of protein and 21 grams of fiber! If beans make you bloated, rinse them well and add them slowly into your diet over a few weeks.
- Resbiotic
While technically not a food, certain supplements added into our daily routine can give us a huge leg-up in our gut health. Reesbiotic is one of my favorite science-backed gut health supplements because it does two things really well:
- It rebuilds the diversity of your gut microbiome with strong probiotic strains
- It reduces bloat, brain fog, and inflammation (which is huge if you’re trying to lose weight or feel better in your skin).
Take this supplement every morning before breakfast. I recommend it to my clients looking to reduce cravings and improve their digestion.
Why These 10 Foods Matter for Your Fitness
Now that you’ve got the list, here’s why all this matters:
- A healthy gut means better digestion, less bloating, and more regularity
- Less inflammation means better recovery and fewer injuries
- Balanced gut bacteria means fewer cravings and better energy
- Improved nutrient absorption means more benefits from the food and supplements you’re already taking
Giving your gut some love should be on the priority list this week while you’re meal planning. Here’s another bonus: good gut bacteria produce neurotransmitters like serotonin and dopamine. So if you’re feeling sluggish, moody, or a lack of motivation lately, your gut needs some TLC.
Go Deeper with Gut Health
This August inside the LEAN Monthly Membership, we’re diving in on gut health. We’ll talk real-life gut repair, foods that actually help, supplements that work, and simple daily strategies that don’t require a lifestyle overhaul.
If you want:
- Less bloat and more energy
- Real answers for your digestion
- Science-backed gut support that works with your fitness goals
…you’ve found your people.
Join the LEAN Monthly Membership and get access to new resources, live coaching, expert guidance, and a whole community of women who are learning how to feel amazing in their bodies (without chasing perfection).
*Some of the links on this page are affiliate links, which means I may earn a commission if you make a purchase through them—at no extra cost to you. I don’t recommend products because I get a commission, I choose them because I believe in and use them.
