Keeping your digestive tract intact will be key to improved training and healthy diet.
Throughout the years, there has been a great deal of research done on maintaining gut health. While it may seem like a minor issue, many stomach problems lead to distress and disrupt your fitness goals. Problems such as indigestion, constipation and bloating are often symptoms of bad gut health you will want to fix if you want to continue to add on muscle mass and burn fat to achieve your desired physique.
Many foods and supplements often claim to improve gut health. Although there is a lot more research to be done, we do know that there are supplements with ingredients that can help improve gut health. However, supplements are not often the only options given they are not often regulated and quite often supplement companies receive warnings from the FDA on the ingredients claimed. The human gut consists of helpful and harmful bacteria also known as microorganisms. By eating whole foods that contain fiber, Probiotics and Prebiotics, or a combination, you help maintain a healthy gut and overall health.
Whole foods are often a great option and one that is highly recommended for digestion and to maintain overall strength. Experts often suggest eating more foods that contain fiber, probiotics, and prebiotics.
All of that being said, our team at Generation Iron is going to break down the top foods to maintain your gut health.
Top Whole Foods
Let’s take a look at the top whole foods to help your gut.
Fiber
Fiber found in foods, specifically plant food, help move food through your gut faster, becoming a consistent factor in your daily intake.
Probiotics
Probiotics are created through fermentation and are known as the good bacteria that helps fight infection-causing microbes that are sometimes in the foods we eat or that thrive when we’re sick. They help the immune system to break down toxins, produce essential vitamins and help break down food.
Prebiotics
Prebiotics are plant fibers that we are unable digest but serve as food for healthy bacteria in the gut. Experts classify them as necessary for our body’s.
Here are some of the best ways to integrate these compounds into your diet.
Fiber Foods
Experts recommend 25 – 38 grams of Fiber per day. Most people are unable to consume Fiber naturally and we recommend a multivitamin to be consumed daily. Fiber will also be key to developing a consistent physique during intense training and dieting. To meet your daily Fiber needs, try any of these foods in addition to matching them with your meals and supplementation:
Barley
Stores usually have barley in the form of hulled and pearled. Barley is a rich source of B vitamin and contains beta-glucans. And you should be able to get them in a half cup of oat bran.
Raspberries and Blackberries
One cup of berries can provide up to 8 or more grams of fiber. Adding them to your daily protein shake will provide the recommended amount of fiber per day. Our experts recommend mixing them into any of the top protein supplements.
Probiotics and Prebiotics
Yogurt and Kefir
Traditional Greek yogurt are fermented dairy foods that contain ingredients such as lactobacillus, streptococcus, and bifidobacterrium. These help break down sugars and are the good bacteria that can help with gut health and helps to enhance the body’s immune system. This will also be helpful with dieting and keeping a healthy physique.
A natural probiotic is kefir, a fermented milk beverage that is made with a culture of yeasts and bacteria,” Our experts point out the importance of choosing probiotics that contain little to no amounts of sugar and with products that include live/active cultures. Kefir is often mixed well with shakes.
Kimchi
Kimchi is another fermented food that has proven to be a great probiotic. Kimchi serves antioxidants such as vitamin C and Fiber. Kimchi is known well in Korean cuisine and served up with many diets for those that don’t often consume dairy.
Artichoke
1 artichoke is said to contain 7 grams of Fiber. They are low in fat, contribute to a healthy liver, and are a premium source of prebiotic that can be added to any of your meals.
Asparagus, Banana, onions, garlic
Asparagus, Bananas, onions and garlic have become an essential part of a fitness pro or bodybuilding diet. Asparagus contains a high source protein and is a great source of prebiotics. They have been shown to promote a healthy bacteria. Unlike ripe bananas, a green banana can be a premiere source of potassium and a prebiotic fiber that feeds our gut good bacteria for overall health. They are simple to freeze and add to shakes and smoothies for a boost of prebiotic intake.
Food to Avoid
The most important step to start on when maintaining gut health is to first start to eat more slowly. It is also crucial to avoid certain foods that will lead to gastrointestinal trouble. Some foods to avoid include:
Alcohol: Sugary alcohol can create bad gut health and effect your overall health goals when dieting. Alcohol also contains a great deal of sugar and carbohydrates that are not digested well.
Sugary Drinks: High Fructose corn syrup, soda, juices are often times hard to digest.
Fried Foods: Fried foods keep gastric acid in the stomach which can lead to indigestion, heart burn and even weaken muscles.
Soda & Seltzers: Bodybuilders often avoid seltzers simply because they fill your stomach with gas and provides digestive discomfort. To add, they do not help when properly trying to maintain a consistent diet and timed meal plan.
Ensuring to stay away from harmful foods and products can make all the difference in the world. If you’re not providing yourself with the right fuel you won’t get the best performance or results. Utilize these tips to help take you gains to new heights.
The Best Gut Health Supplement
Transparent Labs Advanced Gut Health Formula delivers 100 billion CFUs from 10 clinically validated probiotic strains, each chosen for its specific role in supporting digestion, immunity, and microbiome diversity.
Transparent Labs Advanced Gut Health Formula provides 100 billion CFUs from 10 clinically validated probiotic strains, each selected for its unique benefits to digestion, immune function, and microbiome diversity. This comprehensive, multi-strain blend offers broader support than single-strain probiotics by addressing multiple systems in the body.
For athletes and active individuals, gut health isn’t just about digestion—it’s a key factor in performance. The gut plays a vital role in immune defense, mental focus, cardiovascular health, and metabolic efficiency. Intense training can strain gut function, making a powerful probiotic essential for maintaining balance and resilience. Whether you’re pushing for a new PR or powering through demanding sessions, this formula supports peak performance from within.
Gluten-free, non-GMO, and vegan-friendly, it aligns with clean, high-performance lifestyles. This daily probiotic enhances nutrient absorption, recovery, and total gut health—keeping you strong, steady, and ready to go.
Gut Health Wrap Up
Overall gut health is far more important than you may think, and having the proper diet and supplements in your system can greatly help with that.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References:
Probiotics: https://generationiron.com/can-taking-probiotic-change-bmi/
