6 Best Pantry Foods For Gut Health, According To Experts

It’s essential to take care of your stomach to stay healthy. The food you store at home can help keep your stomach in good shape. Choosing foods that are good for your stomach & last a long time can help your body’s digestion & immune system. Keeping beans and onions in your pantry is a good idea for a healthy stomach.

Top 6 Gut-Friendly Pantry Foods

1. Canned Beans

Canned beans like black beans, chickpeas, and kidney beans are really good for you. They have a lot of fiber and protein from plants. Eating beans helps the good bacteria in your stomach grow, which improves digestion and keeps your stomach healthy. A study in 2023 found that eating beans daily can make the bacteria in your stomach more diverse and healthy.

In addition, beans have fiber that doesn’t dissolve in water, which makes your poop bigger and helps you go regularly. You can put them in lots of dishes, such as salads and stews. For instance, you can add them to Black Bean Chili or Chickpea Salad.

2. Canned Artichokes

Artichokes have a kind of fiber called inulin that helps good bacteria in your stomach grow. This is good for your stomach because it keeps your gut bacteria in balance. Research shows that artichokes can make your gut bacteria more varied, so they’re a good food to have at home.

To enjoy canned artichokes, put them in salads, dips, or pasta dishes. They have a lot of fiber and can really improve your digestion. Also, they add a unique flavor to your meals.

3. Onions

Onions are healthy for your stomach because they contain a lot of a special type of fiber called FOS. This fiber helps good bacteria in your gut grow, which keeps your gut healthy. FOS might also help with osteoporosis, heart disease, and type 2 diabetes by keeping your gut in good shape.

Onions can be used in many dishes like soup, stir-fries, and salads. They are good for your gut and make meals taste better.

4. Garlic

Similar to onions, garlic contains beneficial substances like inulin and FOS that support the good bacteria in your gut. Garlic also helps to fight off harmful bacteria in your digestive system. Including garlic in your diet on a regular basis can improve the health of your gut and digestion.

Garlic can easily be added to many different dishes. You can put it in sauces, soups, or roast it with vegetables. It makes your food taste better and is good for your digestion.

5. Oats

Oats are good to keep in your pantry because they are healthy for your stomach. They have beta-glucan, a type of fiber that helps digestion and supports good bacteria in your stomach. Recent research suggests that oats can help improve the bacteria balance in your stomach and boost your immune system.

For a good breakfast that’s good for your stomach, try eating oatmeal or overnight oats with yogurt. This can help with digesting your food. You can also try making savory oat dishes like Oat Risotto or use oats in baking.

6. Nuts

Nuts like almonds, walnuts, and pistachios have things that are good for your stomach. Eating nuts, especially almonds, can help you go to the bathroom better & have more good bacteria in your stomach. Pistachios and peanuts are also good for your stomach.

Add different types of nuts to your meals by putting them on salads, mixing them with yogurt, or eating them as a quick snack. Try making dishes like Almond-Crusted Chicken or Pistachio-Crusted Fish to enjoy the health advantages of nuts for your digestive system.

More ways to help keep your gut healthy

Besides keeping your kitchen stocked with these foods that are good for your gut, there are other habits you can do to help your digestion and gut health:

• Add fermented foods to your diet like yogurt, kefir, sauerkraut, and kimchi. They have good bacteria that can help your gut.

• Stay hydrated by drinking lots of water. This is important for digesting food and helps it move easily through your body.

• Eat different types of fruits & vegetables: Try to eat many different colorful fruits and vegetables to get a lot of vitamins, minerals, and plant nutrients that help your digestion.

• Make sure to sleep enough: Not sleeping much can hurt your gut. Aim for seven to nine hours of good sleep each night to keep your gut healthy.

• Chew your food properly: Chewing your food well helps your body digest it better by breaking it down into smaller pieces. This makes it easier for your body to absorb nutrients & puts less stress on your stomach.

The Bottom Line

Keeping your kitchen stocked with gut-friendly foods like canned beans, artichokes, onions, garlic, oat & nuts can help support your digestion. These foods have fiber, prebiotics, and nutrients that are good for your gut bacteria and overall health.

Eating a variety of colorful foods, staying hydrated, and having fermented foods can also help keep your gut healthy. Paying attention to what you keep in your pantry can make it easier to have a healthier digestive system and a healthier body.