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Gut Bacteria: 50 Foods You Should Eat For Weight loss

good gut bacteria for weight loss
Kefir, Sauerkraut, and Pickles are some of the most potent probiotic foods for a healthy gut. Photo: Shutterstock

Gut bacteria diet

Modern research indicates that healthy people have different gut bacteria compared to individuals with certain diseases and other health problems.

In other words, unhealthy people appear to have either too much bad gut bacteria or too little of the good bacteria.

Having the right balance protects us against a wide range of health issues, including obesity, diabetes, and rheumatoid arthritis.

How to get rid of bad bacteria in the gut

Fortunately, a simple lifestyle change can help good gut bugs flourish and reduce the risk of certain diseases.

Including fiber-rich foods, such as fruits, vegetables, and whole grains in your diet will promote the development of good gut bacteria.

You should also avoid diets that are high in fat and sugar which promote the growth of harmful gut bacteria.

Good gut bacteria foods

Now that we know how important a healthy gut is, here are the most potent foods that will help you lose weight and improve gut flora:


Whether you buy Greek or Kefir, look for the phrase ‘live active cultures’ on the label.

Raspberries, blackberries, blueberries, and cranberries

These berries help enhance the dominance of “good” stomach and gut bacteria that helps reduce obesity.

Kimchi, Pickles, and Sauerkraut

Studies found that these fermented foods reduce gut bacteria linked to obesity.

Whole Grains

Low-glycemic whole grains (like oats, quinoa, teff, brown rice, and buckwheat) when eaten in moderation are not only a healthy part of the human diet but enhance gut microbiome health and diversity due to their prebiotic effects.


Artichoke, asparagus, beetroot, bean sprouts, broccoli, brussels sprouts, fennel, leeks, cauliflower, celery, garlic, green peas, onion, and Jerusalem artichokes.


Chickpeas, lentils, red kidney beans, baked beans, and soybeans.

Fermented soybeans

Miso, natto, and tempeh.


Studies found that two handfuls of almonds a day, for six weeks, significantly increases the growth of good gut bacteria.


Baobab, banana, pomegranate, papaya, orange, lemon, watermelon, pears, peaches, rambutan, grapefruit, tamarillo, persimmon, and nectarines. Coconut and dried fruit (e.g., dates, figs).

Apple Cider Vinegar

ACV is not a probiotic but it’s made with an ingredient that is helpful to probiotics. The key ingredient is fermented apples, which contains pectin and is effective for removing toxins and promotes healthy gut bacteria.

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Other foods that contain good bacteria for your gut include Live Miso, Polenta, Mushroom, and Carrot.