Your gut health diet

Planning your shopping list

Your gut’s fingerprint

Ever heard the phrase ‘you are what you eat’? This is especially true for your gut microbiome. One of the easiest ways to support a healthy gut is to make healthy food choices. Planning your grocery list before heading to the store will ensure that you have what you need for gut-friendly meals and snacks. Plus, prepping your meals and snacks ahead of time will help you make healthy choices when you feel hungry throughout the day. Hopefully, this list will serve as inspiration as you start building your menu.

Fruits contain fiber, antioxidants, and other nutrients for digestive health.

Fruit is not only delicious, but it's a great way to feed your gut microbes. There are many fresh and dried fruits that contain different kinds of fiber and polyphenols to promote gut health. Some of our easy-to-eat favorites are apples, bananas, peaches, pears, grapes, and even raisins.

Veggies deliver a variety of nutrients, prebiotics, and fiber to support gut and overall health.

Whether raw or cooked, vegetables are packed with many nutrients that can support a healthy gut. Raw veggies like carrots and jicama make healthy snacking a snap, while cooked vegetables like asparagus, sunchokes, dark leafy greens, and root veggies are packed with vitamins and fiber to nourish your gut.

Whole grains and legumes are rich in fiber and carbohydrates to feed the good bacteria in your gut microbiome.

To feed health-promoting gut microbes, help yourself to some whole grains and legumes. They are rich in fiber and offer a plethora of gut-friendly ingredients like: soluble fiber, resistant starch, and beta-glucan. Brown rice, lentils, and quinoa are some of our go-tos.

Grocery store

guide map

Dietitians

Use this as a guide to help your clients find gut-friendly foods in the store.

Consumers

This is a representation of a typical grocery store, but store layouts may vary. Ask your local grocery store manager for guidance on locating some of these items in your store