The 6 Best Pantry Foods for Gut Health, According to Experts

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Photo:Images: Getty, Design: EatingWell

Images: Getty, Design: EatingWell

We often focus on maintaining a healthy heart and brain, but a healthy gut can be just as essential for overall well-being. A balanced gut microbiome plays a key role in digestion, immune support and even mood regulation. Surprisingly, even the foods you stock in your pantry can significantly impact your digestive health. From fiber-rich canned beans to prebiotic-packed onions, you’ll learn how each of these shelf-stable foods contributes to gut health and how to incorporate them into your meals.

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The 6 Best Pantry Foods for Gut Health

1. Canned Beans

Canned beans, such as black beans, chickpeas and kidney beans, are excellent sources of fiber and plant-based protein. Soluble fiber found in beans acts as a prebiotic, feeding the good bacteria in your gut and helping promote a healthy microbiome. Additionally, the insoluble fiber absorbs water and adds bulk to stool, helping to make bowel movements larger, healthier and easier to pass in most healthy people, explainsJenna Volpe, RDN, LD, CLT,gut health dietitian of Whole-istic Living.

According to a 2023 study, regular consumption of beans (about 1 cup per day) was linked to improved gut microbiota diversity, which is often associated with better digestive health.

Canned beans are ready to eat and super versatile, making them easy to add to everything from a quickChopped Saladto a cozy pot ofBlack Bean Chili.

Be sure to check outThe 7 Healthiest Beans to Eat, According to Dietitiansfor more inspiration.

2. Canned Artichokes

According to research, artichokes have shown potential to positively impact the gut microbiome, points outKristie Leigh, RD, a registered dietitian and director of nutrition & scientific Affairs at Danone North America.Artichokes are filled with a type of prebiotic fiber called inulin, which is particularly effective in promoting the growth ofBifidobacteria, a type of health-promoting gut bacteria.

Leigh notes how inulin is often even extracted from foods like artichokes and added to other products, such as probiotic supplements, to enhance their gut-health benefits.

If you’re looking for ways to incorporate canned artichokes into your diet, try adding them to a flavorful artichoke salad or tossing them on top ofSpinach Raviolifor extra flavor and fiber.

3. Onions

Onions are must-have pantry staples when it comes to gut health, thanks to their high content of prebiotic fibers, especially fructooligosaccharides (FOS). These fibers help stimulate the growth of beneficial bacteria such asBifidobacteriaandLactobacilli. “These bacteria support and maintain a balanced gut microbiome, which is crucial for digestion, immune function and overall health,” saysSam Schleiger, M.S., RDN, CD, CLT, IFNCP,a registered dietitian nutritionist and owner of Simply Nourished Functional Nutrition.

Not only do FOS act as prebiotics that support a healthy gut, but a 2022 review also found that they can help improve a wide range of conditions, like osteoporosis, certain GI disorders, heart disease and type 2 diabetes.

Schleiger also highlights how onions are one of the most prebiotic-dense foods. “With 100 to 240 milligrams of prebiotics per gram, [we might conclude] that regular consumption of onions [can help] improve gut health and may support digestion and overall nutrient absorption,” notes Schleiger.

If you’re looking to add this gut-friendly aromatic ingredient to your meals, try recipes likeFrench Onion Soup,Caramelized Onion & Goat Cheese ToastorRoasted Peppers & Onions. You can also simply sauté diced onions as the base to many savory recipes, enhancing flavor while boosting your gut health.

4. Garlic

Like onions, garlic is great for gut health because it contains prebiotic fibers like inulin and FOS, which feed good bacteria in your gut. Plus, garlic has antimicrobial properties that can keep harmful bacteria in check.Try adding garlic to everyday meals likeGarlic-Roasted Salmon & Brussels SproutsorOne-Pot Garlicky Shrimp & Broccolito easily up the flavor and gut-health benefits in your eating pattern.

5. Oats

Oats are another fantastic pantry staple for gut health, thanks to their high content of beta-glucan, a type of soluble fiber that forms a gel-like substance in the gut. This process helps slow down digestion, allows for better absorption of nutrients, and provides nourishment for beneficial gut bacteria.

According to Leigh, emerging research suggests oats can positively impact the composition of our gut microbiome, which may also have the potential to support immune health.

For a gut-health-promoting duo, Leigh suggests making a bowl of oatmeal topped with yogurt to get both probiotics and prebiotics in one meal. You can also get creative and add oats to recipes likeOatmeal Pancakesor even a savoryOat Risotto.

Check outour 20 Best High-Fiber Overnight Oats Recipesto start your day on a gut-friendly note.

6. Nuts

Nuts are a convenient, pantry-friendly source of protein and also deliver gut-healthy fiber and nutrients.Amanda Sauceda, M.S., RD,creator of The Mindful Gut, mentions how there’s emerging research suggesting nuts can influence gut health. From almonds to walnuts to pistachios, there’s a wide variety of nuts to choose from, each having its own unique benefits.

To reap the most benefits, it’s a good idea to enjoy a variety of nuts throughout your week. Here’s some recipes ideas to get you started:

One thing to note: Even though nuts are pantry friendly, once the package is opened it’s best to store them in an airtight container in the fridge or freezer after opening to make sure they don’t go rancid.

Other Tips for Supporting Gut Health

Stocking your pantry with these gut-friendly staples is a great start, but there are lots of other lifestyle factors that can influence your microbiome. Here are some other simple ways to support your digestive health:

The Bottom Line

Shelf-stable foods like canned beans, artichokes, onions, garlic, oats and nuts offer essential nutrients like fiber, prebiotics, vitamins and minerals. Combine these gut-friendly foods with healthy lifestyle habits—such as enjoying fermented foods, getting adequate sleep and eating a variety of colorful fruits and vegetables—to effectively support both your digestive health and overall well-being.

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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.Zhang X, Irajizad E, Hoffman KL, et al.Modulating a prebiotic food source influences inflammation and immune-regulating gut microbes and metabolites: insights from the BE GONE trial.eBioMedicine. 2023;98:104873. doi:https://doi.org/10.1016/j.ebiom.2023.104873‌Kaur AP, Bhardwaj S, Dhanjal DS, et al.Plant Prebiotics and Their Role in the Amelioration of Diseases.Biomolecules. 2021;11(3):440. Published 2021 Mar 16. doi:10.3390/biom11030440Baba Y, Saito Y, Kadowaki M, Azuma N, Tsuge D.Effect of Continuous Ingestion of Bifidobacteria and Inulin on Reducing Body Fat: A Randomized, Double-Blind, Placebo-Controlled, Parallel-Group Comparison Study.Nutrients. 2023;15(24):5025. doi:10.3390/nu15245025Megur A, Daliri EB, Baltriukienė D, Burokas A.Prebiotics as a Tool for the Prevention and Treatment of Obesity and Diabetes: Classification and Ability to Modulate the Gut Microbiota.Int J Mol Sci. 2022;23(11):6097. doi:10.3390/ijms23116097EurekAlert!Scientists name top five foods rich in prebiotics.Bhatwalkar SB, Mondal R, Krishna SBN, Adam JK, Govender P, Anupam R.Antibacterial Properties of Organosulfur Compounds of Garlic (Allium sativum).Front Microbiol. 2021;12:613077. doi:10.3389/fmicb.2021.613077Fabiano GA, Shinn LM, Antunes AEC.Relationship between Oat Consumption, Gut Microbiota Modulation, and Short-Chain Fatty Acid Synthesis: An Integrative Review.Nutrients. 2023;15(16):3534. doi:10.3390/nu15163534Fitzgerald E, Lambert K, Stanford J, Neale EP.The effect of nut consumption (tree nuts and peanuts) on the gut microbiota of humans: a systematic review.Br J Nutr. 2021;125(5):508-520. doi:10.1017/S0007114520002925Creedon AC, Eirini Dimidi, Hung ES, et al.The impact of almonds and almond processing on gastrointestinal physiology, luminal microbiology, and gastrointestinal symptoms: a randomized controlled trial and mastication study.American Journal of Clinical Nutrition. 2022;116(6):1790-1804. doi:https://doi.org/10.1093/ajcn/nqac265Campos SB, Oliveira Filho JG, Salgaço MK, Jesus MH, Egea MB.Effects of Peanuts and Pistachios on Gut Microbiota and Metabolic Syndrome: A Review.Foods. 2023;12(24):4440. doi:10.3390/foods12244440Sun J, Fang D, Wang Z, Liu Y.Sleep Deprivation and Gut Microbiota Dysbiosis: Current Understandings and Implications.Int J Mol Sci. 2023;24(11):9603. doi:10.3390/ijms24119603

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.Zhang X, Irajizad E, Hoffman KL, et al.Modulating a prebiotic food source influences inflammation and immune-regulating gut microbes and metabolites: insights from the BE GONE trial.eBioMedicine. 2023;98:104873. doi:https://doi.org/10.1016/j.ebiom.2023.104873‌Kaur AP, Bhardwaj S, Dhanjal DS, et al.Plant Prebiotics and Their Role in the Amelioration of Diseases.Biomolecules. 2021;11(3):440. Published 2021 Mar 16. doi:10.3390/biom11030440Baba Y, Saito Y, Kadowaki M, Azuma N, Tsuge D.Effect of Continuous Ingestion of Bifidobacteria and Inulin on Reducing Body Fat: A Randomized, Double-Blind, Placebo-Controlled, Parallel-Group Comparison Study.Nutrients. 2023;15(24):5025. doi:10.3390/nu15245025Megur A, Daliri EB, Baltriukienė D, Burokas A.Prebiotics as a Tool for the Prevention and Treatment of Obesity and Diabetes: Classification and Ability to Modulate the Gut Microbiota.Int J Mol Sci. 2022;23(11):6097. doi:10.3390/ijms23116097EurekAlert!Scientists name top five foods rich in prebiotics.Bhatwalkar SB, Mondal R, Krishna SBN, Adam JK, Govender P, Anupam R.Antibacterial Properties of Organosulfur Compounds of Garlic (Allium sativum).Front Microbiol. 2021;12:613077. doi:10.3389/fmicb.2021.613077Fabiano GA, Shinn LM, Antunes AEC.Relationship between Oat Consumption, Gut Microbiota Modulation, and Short-Chain Fatty Acid Synthesis: An Integrative Review.Nutrients. 2023;15(16):3534. doi:10.3390/nu15163534Fitzgerald E, Lambert K, Stanford J, Neale EP.The effect of nut consumption (tree nuts and peanuts) on the gut microbiota of humans: a systematic review.Br J Nutr. 2021;125(5):508-520. doi:10.1017/S0007114520002925Creedon AC, Eirini Dimidi, Hung ES, et al.The impact of almonds and almond processing on gastrointestinal physiology, luminal microbiology, and gastrointestinal symptoms: a randomized controlled trial and mastication study.American Journal of Clinical Nutrition. 2022;116(6):1790-1804. doi:https://doi.org/10.1093/ajcn/nqac265Campos SB, Oliveira Filho JG, Salgaço MK, Jesus MH, Egea MB.Effects of Peanuts and Pistachios on Gut Microbiota and Metabolic Syndrome: A Review.Foods. 2023;12(24):4440. doi:10.3390/foods12244440Sun J, Fang D, Wang Z, Liu Y.Sleep Deprivation and Gut Microbiota Dysbiosis: Current Understandings and Implications.Int J Mol Sci. 2023;24(11):9603. doi:10.3390/ijms24119603

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.

Zhang X, Irajizad E, Hoffman KL, et al.Modulating a prebiotic food source influences inflammation and immune-regulating gut microbes and metabolites: insights from the BE GONE trial.eBioMedicine. 2023;98:104873. doi:https://doi.org/10.1016/j.ebiom.2023.104873‌Kaur AP, Bhardwaj S, Dhanjal DS, et al.Plant Prebiotics and Their Role in the Amelioration of Diseases.Biomolecules. 2021;11(3):440. Published 2021 Mar 16. doi:10.3390/biom11030440Baba Y, Saito Y, Kadowaki M, Azuma N, Tsuge D.Effect of Continuous Ingestion of Bifidobacteria and Inulin on Reducing Body Fat: A Randomized, Double-Blind, Placebo-Controlled, Parallel-Group Comparison Study.Nutrients. 2023;15(24):5025. doi:10.3390/nu15245025Megur A, Daliri EB, Baltriukienė D, Burokas A.Prebiotics as a Tool for the Prevention and Treatment of Obesity and Diabetes: Classification and Ability to Modulate the Gut Microbiota.Int J Mol Sci. 2022;23(11):6097. doi:10.3390/ijms23116097EurekAlert!Scientists name top five foods rich in prebiotics.Bhatwalkar SB, Mondal R, Krishna SBN, Adam JK, Govender P, Anupam R.Antibacterial Properties of Organosulfur Compounds of Garlic (Allium sativum).Front Microbiol. 2021;12:613077. doi:10.3389/fmicb.2021.613077Fabiano GA, Shinn LM, Antunes AEC.Relationship between Oat Consumption, Gut Microbiota Modulation, and Short-Chain Fatty Acid Synthesis: An Integrative Review.Nutrients. 2023;15(16):3534. doi:10.3390/nu15163534Fitzgerald E, Lambert K, Stanford J, Neale EP.The effect of nut consumption (tree nuts and peanuts) on the gut microbiota of humans: a systematic review.Br J Nutr. 2021;125(5):508-520. doi:10.1017/S0007114520002925Creedon AC, Eirini Dimidi, Hung ES, et al.The impact of almonds and almond processing on gastrointestinal physiology, luminal microbiology, and gastrointestinal symptoms: a randomized controlled trial and mastication study.American Journal of Clinical Nutrition. 2022;116(6):1790-1804. doi:https://doi.org/10.1093/ajcn/nqac265Campos SB, Oliveira Filho JG, Salgaço MK, Jesus MH, Egea MB.Effects of Peanuts and Pistachios on Gut Microbiota and Metabolic Syndrome: A Review.Foods. 2023;12(24):4440. doi:10.3390/foods12244440Sun J, Fang D, Wang Z, Liu Y.Sleep Deprivation and Gut Microbiota Dysbiosis: Current Understandings and Implications.Int J Mol Sci. 2023;24(11):9603. doi:10.3390/ijms24119603

Zhang X, Irajizad E, Hoffman KL, et al.Modulating a prebiotic food source influences inflammation and immune-regulating gut microbes and metabolites: insights from the BE GONE trial.eBioMedicine. 2023;98:104873. doi:https://doi.org/10.1016/j.ebiom.2023.104873

‌Kaur AP, Bhardwaj S, Dhanjal DS, et al.Plant Prebiotics and Their Role in the Amelioration of Diseases.Biomolecules. 2021;11(3):440. Published 2021 Mar 16. doi:10.3390/biom11030440

Baba Y, Saito Y, Kadowaki M, Azuma N, Tsuge D.Effect of Continuous Ingestion of Bifidobacteria and Inulin on Reducing Body Fat: A Randomized, Double-Blind, Placebo-Controlled, Parallel-Group Comparison Study.Nutrients. 2023;15(24):5025. doi:10.3390/nu15245025

Megur A, Daliri EB, Baltriukienė D, Burokas A.Prebiotics as a Tool for the Prevention and Treatment of Obesity and Diabetes: Classification and Ability to Modulate the Gut Microbiota.Int J Mol Sci. 2022;23(11):6097. doi:10.3390/ijms23116097

EurekAlert!Scientists name top five foods rich in prebiotics.

Bhatwalkar SB, Mondal R, Krishna SBN, Adam JK, Govender P, Anupam R.Antibacterial Properties of Organosulfur Compounds of Garlic (Allium sativum).Front Microbiol. 2021;12:613077. doi:10.3389/fmicb.2021.613077

Fabiano GA, Shinn LM, Antunes AEC.Relationship between Oat Consumption, Gut Microbiota Modulation, and Short-Chain Fatty Acid Synthesis: An Integrative Review.Nutrients. 2023;15(16):3534. doi:10.3390/nu15163534

Fitzgerald E, Lambert K, Stanford J, Neale EP.The effect of nut consumption (tree nuts and peanuts) on the gut microbiota of humans: a systematic review.Br J Nutr. 2021;125(5):508-520. doi:10.1017/S0007114520002925

Creedon AC, Eirini Dimidi, Hung ES, et al.The impact of almonds and almond processing on gastrointestinal physiology, luminal microbiology, and gastrointestinal symptoms: a randomized controlled trial and mastication study.American Journal of Clinical Nutrition. 2022;116(6):1790-1804. doi:https://doi.org/10.1093/ajcn/nqac265

Campos SB, Oliveira Filho JG, Salgaço MK, Jesus MH, Egea MB.Effects of Peanuts and Pistachios on Gut Microbiota and Metabolic Syndrome: A Review.Foods. 2023;12(24):4440. doi:10.3390/foods12244440

Sun J, Fang D, Wang Z, Liu Y.Sleep Deprivation and Gut Microbiota Dysbiosis: Current Understandings and Implications.Int J Mol Sci. 2023;24(11):9603. doi:10.3390/ijms24119603