The 6 Best Pantry Foods for Gut Health

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.

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, explains Jenna 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 quick Chopped Salad to a cozy pot of Black Bean Chili. 

Be sure to check out The 7 Healthiest Beans to Eat, According to Dietitians for more inspiration.

2. Canned Artichokes

According to research, artichokes have shown potential to positively impact the gut microbiome, points out Kristie 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 of Bifidobacteria, 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, blending them into a Creamy Artichoke Dip or tossing them on top of Spinach Ravioli for 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 as Bifidobacteria and Lactobacilli. “These bacteria support and maintain a balanced gut microbiome, which is crucial for digestion, immune function and overall health,” says Sam 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 like French Onion Soup, Caramelized Onion & Goat Cheese Toast or Roasted 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 like Garlic-Roasted Salmon & Brussels Sprouts or One-Pot Garlicky Shrimp & Broccoli to 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 like Oatmeal Pancakes or even a savory Oat Risotto.

Check out our 20 Best High-Fiber Overnight Oats Recipes to 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.

Sauceda points out, “A study found that the addition of almonds was well tolerated by people with a lower-fiber diet and [helped] increase stool output.” There’s also some research suggesting that enjoying peanuts and pistachios can positively influence gut health by enhancing beneficial gut bacteria.

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:

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:

• Focus on fermented foods: Incorporate fermented foods like yogurt, kefir, sauerkraut and kimchi into your diet, as they are rich in probiotics that help populate the gut with good bacteria. Sauceda recommends reading the label and making sure it says it’s a source of live and active cultures—they should be listed in the ingredients list, too.
• Stay hydrated: Drinking plenty of water supports digestion by helping to break down food and keeping it moving through your digestive tract smoothly.
• Eat colorful fruits and vegetables: According to Louise Valentine, M.P.H., CHES, ACSM-EP, CSCS, LMT, founder of Breaking Through Wellness, “One of the most simple and effective ways to improve our gut health is to eat a variety of different colored fruits and vegetables each day.” These foods contain vitamins, minerals and phytonutrients which are key for our well-being. As a rule of thumb, Valentine recommends aiming for at least five different colored vegetables each day.
• Get enough sleep: Research shows that poor sleep patterns can disrupt the balance of gut bacteria. Ideally, aim for seven to nine hours of quality sleep each night to maintain a healthy gut.
• Chew your food well: “Eating too quickly can potentially increase the likelihood that undigested food particles will increase the burden on our gut and digestive system,” notes Volpe. She advises chewing thoroughly, as it helps break down food into smaller pieces, making it easier for your body to digest and absorb nutrients efficiently.

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.