What Are the Top Ten Nutrients for Gut Health?

What are the top 10 nutrients for gut health?

Maintaining a healthy gut is crucial for overall well-being; certain nutrients are vital in promoting gut health. Here are some top nutrients that support a healthy gut:

1. Fiber: Fiber is essential for good digestive health. It promotes the growth of beneficial bacteria in the gut and helps regulate bowel movements. Whole grains, fruits, vegetables, and legumes are excellent sources of dietary fiber.

2. Probiotics: These are beneficial bacteria that can help balance the microbial community in the gut. Probiotic-rich foods include yogurt, kefir, sauerkraut, kimchi, miso, and other fermented foods. Probiotic supplements are also available.

3. Prebiotics: Prebiotics are non-digestible fibers that feed beneficial bacteria in the gut. Prebiotic-rich foods include garlic, onions, leeks, bananas, asparagus, and Jerusalem artichokes.

4. Omega-3 fatty acids: Omega-3 fatty acids are found in fatty fish (such as salmon, anchovies, and mackerel), flaxseeds, chia seeds, and walnuts. They have anti-inflammatory properties and may contribute to a healthy gut.

5. Polyphenols: These are plant compounds with antioxidant properties that can positively impact gut health. Berries, green tea, dark chocolate, and certain fruits and vegetables are rich in polyphenols.

6. Zinc: Zinc is an essential mineral that supports the integrity of the gut lining. It is found in meat, shellfish, nuts, seeds, and dairy products.

7. Vitamin D: Vitamin D plays a role in immune function and may influence the gut microbiota. Fatty fish, fortified dairy products, and exposure to sunlight are sources of vitamin D.

8. Vitamin A: This vitamin is essential for maintaining the health of the mucosal lining in the gut. Sources of vitamin A include liver, sweet potatoes, carrots, spinach, and kale.

9. Butyrate: Butyrate is a short-chain fatty acid produced by the fermentation of dietary fibers in the colon. It is known to support the health of the intestinal lining. Foods rich in fiber, especially resistant starch foods such as oats, brown rice, whole grains, potatoes, legumes, and green bananas, can contribute to butyrate production.

10. Collagen: Collagen is a protein that can help support the integrity of the gut lining. Bone broth, which is rich in collagen, is a popular source.

It’s important to note that a diverse and balanced diet and a healthy lifestyle are crucial to promoting gut health. Additionally, individual responses to dietary components can vary, so it’s advisable to consult with a healthcare professional or a registered dietitian for personalized advice.

Flourish offers many nutritional supplements to help improve your gut health.



These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. The information in the Feel Better blog is for informational purposes only. Always consult with your healthcare provider before making any changes to your health program.

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