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3 foods that clean your gut (and taste good)

A not-so-well-functioning digestive system can ruin any good day. Many people struggle with bloating, indigestion, and diarrhea, which is often the result of our bodies struggling to digest certain foods, most often dairy, gluten, and anything fried. Beyond digestion, a healthy gut also plays a significant role in your overall health, including reducing the risk for cancer, chronic illnesses, Type 2 diabetes, and emotional stress.

Luckily for you, a healthy gut is just a few steps away, and adding a few body-cleansing foods to your weekly or daily menu can go a long way. Making dietary changes doesn’t have to be boring or restrictive; there is a way to balance your favorite foods with gut-healthy ones. If you’re ready to whip your digestive system into shape, stay with us. We rounded up some of our favorite foods that clean your gut.

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Whole wheat pasta

Pasta gets a bad rap in a lot of fad-diet circles like Keto, where a carb-restrictive diet is key. However, carbs do not have to be the enemy. Whole-wheat pasta is full of complex carbohydrates and fiber that keep you feeling full and your digestive system on a regular schedule. Additionally, a recent review of research suggests that dietary fiber can improve the gut microbiota, the bacteria in your intestines that are essential to your health and well-being.

Whole wheat pasta is available in all of your favorite varieties, including, but not limited to, penne, angel hair, and rigatoni. Steer clear of heavy, salty sauces, which may contribute to issues like bloating and indigestion. Instead, opt for olive oil and olive oil-based sauces which fill you up with healthy fats and without the salty preservatives.

Greek yogurt with probiotics

Greek yogurt is full of body-cleansing probiotics, such as Lactobacillus acidophilus, that increase the amount of good bacteria in your gut and strengthen the digestive system. It also contains more protein than regular yogurt, ensuring you stay satiated longer and avoid over-snacking. Some yogurts can be high in sugar, which is harsh on your stomach. Oft for plain Greek yogurt instead, and add fresh fruit, granola, or dark chocolate to round out your meal. Those who don’t like the thick texture of Greek yogurt and prefer the traditional kind are in luck — many brands are producing no sugar added, probiotic yogurts to their slate of offerings.

Avocado toast

Millennials, you can rejoice. The popular brunch item is also a body-cleansing food that both your tastebuds and gut can agree on. The nutrient-dense avocado is a superfood with 3 grams of fiber per serving and contains loads of potassium that keeps the digestive system running. Further, it isn’t high in gas-inducing fructose, like many juices and pre-packaged fruit snacks.

For the bread, choose a whole wheat toast. Complex carbs in whole grains are an easy way to get your daily fiber intake. Word to the wise: The bread aisle can be a bit confusing, as many brands use words like “multigrain,” “ancient grains,” and “7 grain” on their labels which can be misleading. Be on the lookout for a loaf that says “100% whole grain” to be sure you aren’t filling your body with too many refined flours.

A healthy digestive system may hold the key to more than just avoiding stomach woes like aches, bloating, and other gastrointestinal discomforts. Adding a few foods that clean your gut to your diet can make a world of difference in your overall physical and mental well-being. Think body-cleansing foods like yogurts and other products with probiotics, the ever-popular (and Instagram-able) avocado toast, and fiber-rich foods like whole wheat pasta and fruits. Try to steer clear of enriched wheat found in white bread and pasta, sugar, and fructose. Cleaning your gut doesn’t mean you say goodbye to your favorite treats–as long as you’re enjoying them in moderation, your body will thank you.

BlissMark provides information regarding health, wellness, and beauty. The information within this article is not intended to be medical advice. Before starting any diet or exercise routine, consult your physician. If you don’t have a primary care physician, the United States Health & Human Services department has a free online tool that can help you locate a clinic in your area. We are not medical professionals, have not verified or vetted any programs, and in no way intend our content to be anything more than informative and inspiring.

BethAnn Mayer
Beth Ann's work has appeared on and In her spare time, you can find her running (either marathons…
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