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Foods/Health domains/Gut health

Digestive support

Best foods for gut health

Foods that most support digestive health, ranked by fibre and the nutrients linked to a healthy gut, with FoodCompass context and the evidence behind each profile.

Foods ranked
345
Top match
Rye Bread

Top-ranked foods

by focus score

  1. 1

    Rye Bread

    Nutrition influence90 / 100
    Prebiotic fibreChlorideThreonine
    Grains & Starches· Prebiotic fibre, Chloride, Threonine
  2. 2

    Sourdough Bread

    Nutrition influence90 / 100
    ChloridePrebiotic fibreThreonine
    Grains & Starches· Chloride, Prebiotic fibre, Threonine
  3. 3

    Green Lentils

    Nutrition influence90 / 100
    Prebiotic fibreThreonineDietary fibre (AOAC)
    Vegetables· Prebiotic fibre, Threonine, Dietary fibre (AOAC)
  4. 4

    Red Lentils

    Nutrition influence89 / 100
    Prebiotic fibreThreonineDietary fibre (AOAC)
    Vegetables· Prebiotic fibre, Threonine, Dietary fibre (AOAC)
  5. 5

    Coconut Flour

    Nutrition influence89 / 100
    Prebiotic fibreChlorideDietary fibre (AOAC)
    Grains & Starches· Prebiotic fibre, Chloride, Dietary fibre (AOAC)
  6. 6

    Sauerkraut

    Nutrition influence89 / 100
    ChloridePrebiotic fibreLive cultures
    Vegetables· Chloride, Prebiotic fibre, Live cultures
  7. 7

    Chickpeas

    Nutrition influence89 / 100
    Prebiotic fibreThreonineDietary fibre (AOAC)
    Vegetables· Prebiotic fibre, Threonine, Dietary fibre (AOAC)
  8. 8

    Kale

    Nutrition influence88 / 100
    Prebiotic fibreChlorideThreonine
    Vegetables· Prebiotic fibre, Chloride, Threonine
  9. 9

    Wholemeal Flour

    Nutrition influence87 / 100
    Prebiotic fibreThreonineDietary fibre (AOAC)
    Grains & Starches· Prebiotic fibre, Threonine, Dietary fibre (AOAC)
  10. 10

    Pistachio

    Nutrition influence87 / 100
    Prebiotic fibreThreonineDietary fibre (AOAC)
    Nuts & Seeds· Prebiotic fibre, Threonine, Dietary fibre (AOAC)
  11. 11

    Camembert

    Nutrition influence87 / 100
    ChlorideLive culturesThreonine
    Dairy & Cheese· Chloride, Live cultures, Threonine
  12. 12

    Rye Flour

    Nutrition influence87 / 100
    Prebiotic fibreThreonineDietary fibre (AOAC)
    Grains & Starches· Prebiotic fibre, Threonine, Dietary fibre (AOAC)
  13. 13

    Feta

    Nutrition influence86 / 100
    ChlorideLive culturesThreonine
    Dairy & Cheese· Chloride, Live cultures, Threonine
  14. 14

    Arugula

    Nutrition influence86 / 100
    Prebiotic fibreChlorideThreonine
    Vegetables· Prebiotic fibre, Chloride, Threonine
  15. 15

    Broccoli

    Nutrition influence86 / 100
    Prebiotic fibreThreonineChloride
    Vegetables· Prebiotic fibre, Threonine, Chloride
  16. 16

    Brie

    Nutrition influence86 / 100
    ChlorideLive culturesThreonine
    Dairy & Cheese· Chloride, Live cultures, Threonine
  17. 17

    Button Mushroom

    Nutrition influence85 / 100
    Prebiotic fibreChlorideThreonine
    Vegetables· Prebiotic fibre, Chloride, Threonine
  18. 18

    Garden Peas

    Nutrition influence85 / 100
    Prebiotic fibreThreonineDietary fibre (AOAC)
    Vegetables· Prebiotic fibre, Threonine, Dietary fibre (AOAC)
  19. 19

    Mushroom

    Nutrition influence85 / 100
    Prebiotic fibreChlorideThreonine
    Vegetables· Prebiotic fibre, Chloride, Threonine
  20. 20

    Portobello Mushroom

    Nutrition influence85 / 100
    Prebiotic fibreChlorideThreonine
    Vegetables· Prebiotic fibre, Chloride, Threonine
  21. 21

    Chestnut Mushroom

    Nutrition influence85 / 100
    Prebiotic fibreChlorideThreonine
    Vegetables· Prebiotic fibre, Chloride, Threonine
  22. 22

    Garlic

    Nutrition influence84 / 100
    Prebiotic fibreThreonineDietary fibre (AOAC)
    Herbs & Spices· Prebiotic fibre, Threonine, Dietary fibre (AOAC)
  23. 23

    Celeriac

    Nutrition influence84 / 100
    Prebiotic fibreChlorideDietary fibre (AOAC)
    Vegetables· Prebiotic fibre, Chloride, Dietary fibre (AOAC)
  24. 24

    Textured Vegetable Protein

    Nutrition influence84 / 100
    ChlorideThreonineDietary fibre (AOAC)
    Plant-Based Alternatives· Chloride, Threonine, Dietary fibre (AOAC)

How nutrition supports this domain

Dietary fibre is the dominant driver of gut support, alongside resistant starch and key minerals. Here is the breakdown.

Primary drivers

Usually the largest share of a food's domain score.

  • Chloride35% influence

    Helps explain the score when this nutrient is concentrated in the food.

    300 foods · 87% of domainavg 63th pct
  • Dietary fibre (AOAC)28% influence

    Marks foods that support fermentation, regularity, and slower nutrient absorption.

    233 foods · 68% of domainavg 73th pct
  • Dietary fibre (NSP)40% influence

    Marks foods that support fermentation, regularity, and slower nutrient absorption.

    2 foods · 1% of domainavg 94th pct
  • Dietary fibre34% influence

    Marks foods that support fermentation, regularity, and slower nutrient absorption.

    1 foods · 0% of domainavg 84th pct

Supporting drivers

Nutrients that reinforce the domain signal when present at meaningful levels.

  • Threonine41% influence

    Helps explain the score when this nutrient is concentrated in the food.

    220 foods · 64% of domainavg 78th pct

Markers

Context signals that help interpret the nutrition profile.

  • Prebiotic fibre60% influence

    Marks foods that support fermentation, regularity, and slower nutrient absorption.

    78 foods · 23% of domain
  • Live cultures60% influence

    Helps explain the score when this nutrient is concentrated in the food.

    19 foods · 6% of domain
  • Ultra-processed0% influence

    Helps explain the score when this nutrient is concentrated in the food.

    7 foods · 2% of domain

Where it comes from

Food groups contributing the most qualifying foods to this domain.

  • Vegetables85
  • Meat & Poultry42
  • Grains & Starches41
  • Fruits38
  • Dairy & Cheese35
  • Herbs & Spices30
  • Fish & Seafood26
  • Nuts & Seeds22

Explore other domains

Heart healthBrain healthImmune supportBone healthMuscle functionAntioxidant defenceMetabolic healthBlood healthEye healthTissue repairEnergy
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