Gut-Friendly Food That You Must Include In Your Vegan Diet

Vegan Diet
Vegan Diet
Vegan Meal
Vegan Meal

We experience stomach upsets in the form of aches, bloating, digestive discomfort, or indigestion. If they are not due to serious conditions, they can be treated with OTC medicines or food with medicinal and therapeutic effects. Some of the criteria for food that helps to maintain good gut health are rich fiber and water content, probiotics, prebiotics, and naturally occurring digestive enzymes. The purpose of this article is to introduce you to food that can be included in a vegan diet for good gut health.

Chia Seeds

Chia seeds are a nutritional powerhouse because they are a good source of omega-3 fatty acids, dietary fiber, antioxidants, and minerals. It is good for digestive health because a tablespoon of it contains 10g of soluble fiber. This helps to reduce inflammation, regulate bowel movement, and lowers bad cholesterol levels.


Apples are a good source of vitamin C, vitamin A, phosphorus, potassium, folate, and pectin. These nutrients help to maintain a good gut microbiome and thereby promotes gut health. Most of these nutrients are also present in the skin of the fruit, and hence you must not peel them away.


Bananas are a good source of vitamin B6, dietary fiber, potassium, and carbs. Due to this nutritional profile, it is good to consume this fruit before workouts. This also makes it useful to restore lost electrolytes and potassium during episodes of diarrhea. Apart from this, bananas aid good digestion because it is loaded with fiber and it will be a good addition to a vegan diet.


Oats are a rich source of dietary fiber along with minerals like zinc, selenium, copper, and phosphorus, and vitamins B and E. The fiber content of oats helps with gut motility and beta-glucans maintain cholesterol levels.

Garlic, Onion, And Leeks

Eating garlic, onion, and leek promotes the growth of beneficial gut bacteria; because of this, they are called prebiotics. Other such foods are bananas, asparagus, apples, flaxseeds, jicama roots, and burdock.


This is a fermented drink made using tea, water, sugar, yeast, and bacteria. It is a probiotic fizzy beverage that supports good digestive health.


Tempeh is made using fermented soybean, and it is a good probiotic that many vegans add to their vegan meal.

These are some of the plant-based food that you can include in your vegan diet that aid with good gut health. Also, a healthy digestive function can be stimulated by the combination of consuming food with soluble fiber and drinking plenty of water.