20 Recipes That Will Boost Your Gut Health, According to Registered Dietitians

"Go with your gut." We've all heard this old adage that's most often used in terms of decision-making, but it applies to food and nutrition, too. After all, your gut is home to trillions of bacteria, collectively known as your gut microbiome. This community of microorganisms influences myriad areas of health (think: digestion and nutrient absorption), but they can't do it alone. In order to thrive and support your body, these microbes need certain nutrients from food.

What we eat directly affects the growth and multiplication of good (and not-so-good) bacteria in the gut—and to better understand the foods that contribute to that good bacteria, we turned to Maddie Pasquariello, RDN, a registered dietitian, and Rhyan Geiger, RDN, a registered dietitian and the founder of Phoenix Vegan Dietitian. "A diet rich in grains, fruits, vegetables, and minimally-processed plant-based or lean protein [can] boost your gut microbiome," Pasquariello says.

Foods rich in probiotics and prebiotics may also lend a hand, helping to maintain the balance of beneficial gut bacteria. "Conversely, diets rich in fried food, sugar, red meat, and processed food aren't as great for maintaining this balance," says Pasquariello.

With that in mind, the main ingredients in each of the following dishes offer nutrients that aid good microbes. From homemade sauerkraut, yogurt, and fruit-forward recipes to whole grains, leafy greens, and lentils, this collection includes a variety of dishes—all of which have been reviewed by our medical experts and confirmed to promote gut health. You aren't limited to snacks and drinks either: Our gut-friendly round-up includes everything from sweet breakfast bowls to savory dinner entrées. 

Add these good-for-your-gut recipes to your rotation, and your stomach will thank you later.