How to Improve Your Diet
Your gut is home to trillions of microorganisms—collectively known as the microbiome—that influence digestion, immunity, inflammation and even mood. The good news is you can nourish this inner ecosystem with the right foods and supplements. Supplements like Emma, which is plant-based, help restore optimal health gut by targeting the root causes of bloating, constipation and gas. Here are seven healthy foods for gut health you can add to your diet today.
1. Yogurt with Live Cultures
Yogurt is one of the easiest ways to add probiotics to your diet. These microbes help restore balance in the gut, improve digestion and can even reduce symptoms of irritable bowel syndrome (IBS). Look for plain yogurt labeled “live and active cultures" to ensure it contains healthy probiotic strains. Avoid flavored varieties with added sugars, which can counteract the benefits.
2. Sauerkraut
This tangy, fermented cabbage is a powerhouse for gut health. Fermentation produces probiotics that improve digestion and support a healthy microbiome. Sauerkraut also provides fiber, which acts as food for beneficial bacteria. For maximum benefit, choose raw, unpasteurized sauerkraut, as heat processing can kill the probiotics.
3. Garlic
Garlic is a potent prebiotic, meaning it feeds the good bacteria already living in your gut. It helps beneficial microbes thrive while suppressing harmful species. In addition to supporting digestion, garlic’s natural antibacterial properties can help protect against infections. Add it raw to salads or lightly cook it to retain its prebiotic value.
4. Bananas
Bananas are high in resistant starch, a type of carbohydrate that functions like fiber. This resistant starch is fermented in the large intestine, which helps maintain the gut lining and reduce inflammation. Bananas are also gentle on digestion, making them an excellent choice for those recovering from an stomach upset.
5. Lentils
Lentils are loaded with both soluble and insoluble fiber, promoting regular bowel movements and feeding beneficial bacteria. They also provide plant-based protein and polyphenols, which are compounds that encourage microbial diversity in the gut. Whether added to soups, curries or salads, lentils are a versatile, gut-friendly food.
6. Blueberries
These small but mighty berries are rich in antioxidants, which your gut bacteria can ferment into compounds that support a balanced microbiome. Blueberries also provide fiber to help keep digestion regular. Research suggests that regular blueberry consumption may reduce inflammation in the digestive tract and improve overall gut barrier function.
7. Kimchi
A staple in Korean cuisine, kimchi is made from fermented vegetables like napa cabbage and radishes, seasoned with garlic, ginger and chili. It’s rich in probiotics, fiber, vitamins A and C and antioxidant compounds. Kimchi can help diversify the gut microbiome and support immune health while adding flavor and spice to your meals.
How Emma Supplements Support Gut Health
While food is the foundation of a healthy gut, targeted supplementation can help address deeper imbalances. Emma is a plant-based digestive supplement designed to improve motility, restore microbial balance and strengthen the gut lining.
It contains:
- Deglycyrrhizinated licorice (DGL) to soothe the digestive tract.
- Star anise to promote bile flow for smoother digestion.
- Quercetin to tighten the gut barrier and reduce permeability.
- Berberine to regulate the microbiome and support metabolic health.
- Chicory root as a prebiotic to feed beneficial bacteria.
- Resveratrol to encourage growth of good microbes and support gut lining health.
By targeting multiple aspects of gut function—microbial health, digestion, and barrier integrity—Emma offers a comprehensive approach to digestive wellness, especially when paired with a gut-friendly diet.
Final Notes
The road to better gut health starts with what you put on your plate. By incorporating these healthy foods into your daily meals and supporting your digestion with a supplement like Emma, you can nourish your microbiome, improve digestion and support long-term wellness from the inside out.