The 10 Best Carbs for Gut Health, According to Gastroenterologists

Whole Grains: 

Whole grains such as oats, barley, quinoa, brown rice, and whole wheat are rich in fiber, vitamins, and minerals, which promote gut health by supporting regular bowel.


Beans, lentils, chickpeas, and other legumes are excellent sources of fiber, resistant starch, and prebiotics, which nourish gut bacteria and help maintain.


Additionally, fruits contain natural sugars and polyphenols that can benefit gut bacteria.


Non-starchy vegetables such as broccoli, Brussels sprouts, kale, spinach, and artichokes are rich in fiber, vitamins, and antioxidants that promote.

Root Vegetables:

Root vegetables like sweet potatoes, carrots, and beets are high in fiber and resistant starch, which can support digestive health by promoting.

Fermented Foods:

Fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha contain probiotics, which are beneficial bacteria that contribute to a healthy

Whole Grain Bread:

Whole grain bread made from whole wheat, oats, or other whole grains contains fiber and nutrients that promote gut health.

Ancient Grains:

Ancient grains such as farro, spelt, amaranth, and millet are nutrient-dense alternatives to refined grains and provide fiber and other nutrients that support gut health.


Chia seeds, flaxseeds, hemp seeds, and pumpkin seeds are rich in fiber, omega-3 fatty acids, and antioxidants, which promote digestive health.


Nuts like almonds, walnuts, and pistachios are high in fiber, healthy fats, and antioxidants, which can support gut health and overall well-being when consumed in moderation.