A recent review of dietary patterns supporting gut health highlighted the role of fiber-rich, plant-based diets incorporating prebiotics and probiotics in reducing risk factors for several chronic conditions.

Published in U.S. News & World Report, the review emphasized three critical nutritional components for maintaining a diverse and balanced gut microbiome: fiber, prebiotics, and probiotics. The U.S. Dietary Guidelines recommend 22 to 34 grams of daily fiber intake, depending on age and gender. High-fiber foods such as fruits, vegetables, whole grains, nuts, seeds, and legumes are essential to gut health.

The analysis identified dietary patterns associated with optimal gut health. The Mediterranean diet received the highest rating (4.3/5.0), while vegan, flexitarian, MIND, and DASH diets each earned a score of 4.1 out of 5.0. These diets emphasize plant-based foods, hydration, and fermented products like yogurt with live cultures, sauerkraut, and miso.

The report also discussed the gut-brain axis, noting its role in gastrointestinal and neurological health. Foods rich in prebiotics, such as garlic, onions, bananas, and asparagus, and probiotic-rich foods, such as kefir and kombucha, were highlighted for their benefits. Conversely, diets high in processed foods, added sugars, and unhealthy fats were associated with a disrupted gut microbiome.

Reference: Zelman K. Best Diets for Gut Health. U.S. News & World Report.