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Photo:Getty Images; EatingWell collage
Getty Images; EatingWell collage
There’s no denying the convenience of canned foods—and did you know certain ones are also great for your gut? Canned foods can be easy sources of prebiotics and fiber that promote a healthy microbiome and digestive system.
Plus, some canned foods also contain antioxidants with proven benefits for keeping your gut happy and healthy.That said, not all canned foods pack these perks, so read on to learn how to choose gut-healthy canned foods and the top choice to pick up on your next Costco run.
How to Choose Gut-Healthy Canned Foods
There are certain nutrients with proven benefits for gut health, whether you’re buying fresh, frozen or canned food. These include:,
You can find most of these nutrients in plant foods like fruits, vegetables, whole grains and legumes.Probiotics, however, are mostly found in fermented foods like yogurt, kefir, kombucha or kimchi.
It’s no surprise that the most gut-healthy canned foods are generally canned fruit, veggies or legumes. Canned, frozen or fresh, they’re a good source of fiber, prebiotics, vitamins, minerals and antioxidants to support gut health and more.
When purchasing these canned foods, look for options that are low in sodium, saturated fat andadded sugars. Eating too much of these may harm your gut microbiome and disrupt your intestinal lining, which can lead to worsening digestive and overall health.,
Look for a “low sodium” or “no added sugars” label on the front of the can. You can also check the Nutrition Facts panel. Whenever possible, try finding options with no more than 10% of the Daily Value per serving of sodium, added sugar and saturated fat.
The #1 Gut-Healthy Canned Food to Buy at Costco
Next time you’re at Costco, grab a package ofS&W Canned Black Beans. They’re one of the easiest, tastiest ways to promote gut health. Not only that, but these black beans are super versatile. Here’s what makes them so great for your gut.
High in Fiber
In just ½ cup of these cannedblack beans, you’ll get 9 grams of fiber, or about one-third of your DV. Fiber is arguably the mostimportant nutrient for gut health, and these beans have loads of it. There are two kinds of fiber—soluble and insoluble—with each providing slightly different functions. Soluble fiber helps draw water in to soften stool and slows down digestion, while insoluble fiber adds bulk to the stool to help you stay regular. As a bonus, soluble fiber can help lower cholesterol to prevent heart disease.Good news: Black beans are a good source of both.
Provide a Source of Prebiotics
Not only do black beans supply fiber, they also containresistant starchthat acts as a prebiotic in your gut. This type of fiber resists digestion in the small intestine and gets fermented in the lower gastrointestinal tract. The process produces short-chain fatty acids, which help reduce inflammation in the colon, protect against colon cancer and maintain the integrity of your gut lining. Plus,prebioticsin beans serve as food for the good bacteria in the gut, helping them to grow and thrive.
Are Super Versatile
Canned black beans are incredibly convenient to use because they require little to no prep work. Add them to a skillet, chili, fajita bowls or one of these other 20-plusRecipes to Make With a Can of Black Beans. Adding black beans to your meals adds a plant-based source of protein and iron that Americans could stand to eat more of. The Dietary Guidelines for Americans recommend eating 1 to 3 cups of beans, peas and lentils per week, but most people in the U.S. don’t meet this mark.,
Other Gut-Healthy Canned Options at Costco
Canned black beans aren’t the only canned food worth picking up at Costco for a healthy gut. Here are a few other good-for-you options:
The Bottom Line
Next time you’re at Costco, don’t leave without picking up a package ofS&W Canned Black Beans. In just one serving, you’ll get 9 grams of fiber to stay regular and promote the growth of healthy bacteria in your gut. Plus, they’re easy to add to any meal of the day, including in omelets, rice bowls, tacos and salad.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Wang X, Qi Y, Zheng H.Dietary Polyphenol, Gut Microbiota, and Health Benefits.Antioxidants (Basel). 2022;11(6):1212. doi:10.3390/antiox11061212Wang X, Qi Y, Zheng H.Dietary Polyphenol, Gut Microbiota, and Health Benefits.Antioxidants (Basel). 2022;11(6):1212. doi:10.3390/antiox11061212Zhang P.Influence of Foods and Nutrition on the Gut Microbiome and Implications for Intestinal Health.Int J Mol Sci. 2022;23(17):9588. doi:10.3390/ijms23179588Arnone D, Chabot C, Heba AC, et al.Sugars and Gastrointestinal Health.Clin Gastroenterol Hepatol. 2022;20(9):1912-1924.e7. doi:10.1016/j.cgh.2021.12.011Perler BK, Friedman ES, Wu GD.The Role of the Gut Microbiota in the Relationship Between Diet and Human Health.Annu Rev Physiol. 2023;85:449-468. doi:10.1146/annurev-physiol-031522-092054MedlinePlus.Soluble vs insoluble fiber.Feingold KR. Fiber Content of Selected Legumes. In:The Effect of Diet on Cardiovascular Disease and Lipid and Lipoprotein Levels. Endotext; 2024.Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health.Nutrients. 2022;14(9):1726. doi:10.3390/nu14091726USDA.Dietary Guidelines for Americans 2020-2025.Hughes J, Pearson E, Grafenauer S.Legumes-A Comprehensive Exploration of Global Food-Based Dietary Guidelines and Consumption.Nutrients. 2022;14(15):3080. doi:10.3390/nu14153080Zhao J, Hu Y, Qian C, et al.The Interaction between Mushroom Polysaccharides and Gut Microbiota and Their Effect on Human Health: A Review.Biology (Basel). 2023;12(1):122. doi:10.3390/biology12010122Collins EJ, Bowyer C, Tsouza A, Chopra M.Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation.Biology (Basel). 2022;11(2):239. doi:10.3390/biology11020239
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Wang X, Qi Y, Zheng H.Dietary Polyphenol, Gut Microbiota, and Health Benefits.Antioxidants (Basel). 2022;11(6):1212. doi:10.3390/antiox11061212Wang X, Qi Y, Zheng H.Dietary Polyphenol, Gut Microbiota, and Health Benefits.Antioxidants (Basel). 2022;11(6):1212. doi:10.3390/antiox11061212Zhang P.Influence of Foods and Nutrition on the Gut Microbiome and Implications for Intestinal Health.Int J Mol Sci. 2022;23(17):9588. doi:10.3390/ijms23179588Arnone D, Chabot C, Heba AC, et al.Sugars and Gastrointestinal Health.Clin Gastroenterol Hepatol. 2022;20(9):1912-1924.e7. doi:10.1016/j.cgh.2021.12.011Perler BK, Friedman ES, Wu GD.The Role of the Gut Microbiota in the Relationship Between Diet and Human Health.Annu Rev Physiol. 2023;85:449-468. doi:10.1146/annurev-physiol-031522-092054MedlinePlus.Soluble vs insoluble fiber.Feingold KR. Fiber Content of Selected Legumes. In:The Effect of Diet on Cardiovascular Disease and Lipid and Lipoprotein Levels. Endotext; 2024.Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health.Nutrients. 2022;14(9):1726. doi:10.3390/nu14091726USDA.Dietary Guidelines for Americans 2020-2025.Hughes J, Pearson E, Grafenauer S.Legumes-A Comprehensive Exploration of Global Food-Based Dietary Guidelines and Consumption.Nutrients. 2022;14(15):3080. doi:10.3390/nu14153080Zhao J, Hu Y, Qian C, et al.The Interaction between Mushroom Polysaccharides and Gut Microbiota and Their Effect on Human Health: A Review.Biology (Basel). 2023;12(1):122. doi:10.3390/biology12010122Collins EJ, Bowyer C, Tsouza A, Chopra M.Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation.Biology (Basel). 2022;11(2):239. doi:10.3390/biology11020239
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Wang X, Qi Y, Zheng H.Dietary Polyphenol, Gut Microbiota, and Health Benefits.Antioxidants (Basel). 2022;11(6):1212. doi:10.3390/antiox11061212Wang X, Qi Y, Zheng H.Dietary Polyphenol, Gut Microbiota, and Health Benefits.Antioxidants (Basel). 2022;11(6):1212. doi:10.3390/antiox11061212Zhang P.Influence of Foods and Nutrition on the Gut Microbiome and Implications for Intestinal Health.Int J Mol Sci. 2022;23(17):9588. doi:10.3390/ijms23179588Arnone D, Chabot C, Heba AC, et al.Sugars and Gastrointestinal Health.Clin Gastroenterol Hepatol. 2022;20(9):1912-1924.e7. doi:10.1016/j.cgh.2021.12.011Perler BK, Friedman ES, Wu GD.The Role of the Gut Microbiota in the Relationship Between Diet and Human Health.Annu Rev Physiol. 2023;85:449-468. doi:10.1146/annurev-physiol-031522-092054MedlinePlus.Soluble vs insoluble fiber.Feingold KR. Fiber Content of Selected Legumes. In:The Effect of Diet on Cardiovascular Disease and Lipid and Lipoprotein Levels. Endotext; 2024.Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health.Nutrients. 2022;14(9):1726. doi:10.3390/nu14091726USDA.Dietary Guidelines for Americans 2020-2025.Hughes J, Pearson E, Grafenauer S.Legumes-A Comprehensive Exploration of Global Food-Based Dietary Guidelines and Consumption.Nutrients. 2022;14(15):3080. doi:10.3390/nu14153080Zhao J, Hu Y, Qian C, et al.The Interaction between Mushroom Polysaccharides and Gut Microbiota and Their Effect on Human Health: A Review.Biology (Basel). 2023;12(1):122. doi:10.3390/biology12010122Collins EJ, Bowyer C, Tsouza A, Chopra M.Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation.Biology (Basel). 2022;11(2):239. doi:10.3390/biology11020239
Wang X, Qi Y, Zheng H.Dietary Polyphenol, Gut Microbiota, and Health Benefits.Antioxidants (Basel). 2022;11(6):1212. doi:10.3390/antiox11061212
Zhang P.Influence of Foods and Nutrition on the Gut Microbiome and Implications for Intestinal Health.Int J Mol Sci. 2022;23(17):9588. doi:10.3390/ijms23179588
Arnone D, Chabot C, Heba AC, et al.Sugars and Gastrointestinal Health.Clin Gastroenterol Hepatol. 2022;20(9):1912-1924.e7. doi:10.1016/j.cgh.2021.12.011
Perler BK, Friedman ES, Wu GD.The Role of the Gut Microbiota in the Relationship Between Diet and Human Health.Annu Rev Physiol. 2023;85:449-468. doi:10.1146/annurev-physiol-031522-092054
MedlinePlus.Soluble vs insoluble fiber.
Feingold KR. Fiber Content of Selected Legumes. In:The Effect of Diet on Cardiovascular Disease and Lipid and Lipoprotein Levels. Endotext; 2024.
Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health.Nutrients. 2022;14(9):1726. doi:10.3390/nu14091726
USDA.Dietary Guidelines for Americans 2020-2025.
Hughes J, Pearson E, Grafenauer S.Legumes-A Comprehensive Exploration of Global Food-Based Dietary Guidelines and Consumption.Nutrients. 2022;14(15):3080. doi:10.3390/nu14153080
Zhao J, Hu Y, Qian C, et al.The Interaction between Mushroom Polysaccharides and Gut Microbiota and Their Effect on Human Health: A Review.Biology (Basel). 2023;12(1):122. doi:10.3390/biology12010122
Collins EJ, Bowyer C, Tsouza A, Chopra M.Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation.Biology (Basel). 2022;11(2):239. doi:10.3390/biology11020239
