Goal-based ranking
Best foods for gut health
Fiber, fermented foods, and diverse whole plants fuel a healthy microbiome.
Chia seeds
nut seed
85Very good
Popcorn (air-popped)
snack
85Very good
Almonds (raw)
nut seed
84Very good
Steel-cut oats (dry)
grain
85Very good
Rolled oats (dry)
grain
85Very good
Black beans (cooked)
legume
85Very good
Lentils (cooked)
legume
83Very good
Chickpeas (cooked)
legume
83Very good
Whole wheat bread
grain
63Good
Avocado
fruit
85Very good
Walnuts
nut seed
79Very good
Edamame (cooked)
legume
83Very good
Hummus
prepared
64Good
Kale (raw)
vegetable
75Very good
Broccoli (cooked)
vegetable
69Good
Sweet potato (baked)
vegetable
69Good
Carrot (raw)
vegetable
66Good
Whole wheat pasta (cooked)
grain
65Good
Tofu firm
legume
85Very good
Spinach (raw)
vegetable
73Good
Potato (baked, with skin)
vegetable
65Good
Quinoa (cooked)
grain
70Good
Banana
fruit
62Good
Tomato
vegetable
62Good
Blueberries
fruit
66Good
Orange
fruit
66Good
Apple
fruit
62Good
Strawberries
fruit
63Good
Cottage cheese (low-fat)
dairy
71Good
Greek yogurt (plain, nonfat)
dairy
70Good