10 Pantry Staples That Improve Gut Health
A Practical Guide to Building a Fiber-Rich, Gut-Supportive Kitchen
As someone who’s published over 10 books on high-protein, high-fiber , I’ve seen firsthand how important both are.
Almost everyone understands the importance of protein. We talk about muscle, metabolism, strength, and longevity. Protein has become mainstream.
But fiber?
Fiber is still underestimated.
And yet, fiber is directly tied to gut health, and gut health is tied to everything.
That focus led me to build my recipes around both high protein and high fiber, not one or the other, but both, because these elements work together to support gut health.
Slowly, people are becoming more aware of the importance of gut health. We now understand that the gut is often called the “second brain.” It influences mood, immunity, digestion, inflammation, and even hormonal balance.
If you’d like a deeper crash course on gut health and the gut-brain connection, I highly recommend taking a structured class on the topic. A well-designed MasterClass-style course can give you a powerful foundation in just a few hours and completely change how you look at food and digestion.
With so much to explore, let’s simplify things today and focus on practical steps.
Supporting your gut health truly begins right in your pantry.
Here are 10 pantry staples I always keep on hand; they’re simple foundations for supporting digestion and overall gut health.
1. Lentils
Lentils are my top gut-health staple because they offer over 10 grams of fiber per cup, are rich in prebiotic fiber, feed beneficial gut bacteria, and support blood sugar balance. They’re simple, affordable, and effective for increasing fiber intake without complicating meals.
Why they matter:
- Over 10 grams of fiber per cup
- Rich in prebiotic fiber
- Feed beneficial gut bacteria.
- Support blood sugar balance.
Lentils are simple, affordable, and incredibly effective. They’re one of the easiest ways to increase fiber intake without overcomplicating meals.
2. White Beans (Navy Beans)
White beans are very high in fiber, higher than most people realize.
Why they matter:
- Promote bowel regularity
- Support healthy gut bacteria.
- Mild flavor makes them versatile.
Add them to soups, salads, or blend them into dips. They quietly improve gut health without changing your entire lifestyle.
3. Sweet Potatoes
Sweet potatoes, though not technically shelf-stable, are a gut-friendly staple. They provide fiber, contain resistant starch when cooled, support digestive balance, and are gentle on the gut. They’re one of the best carbohydrates for gut health.
Why they matter:
- Rich in fiber
- Contains resistant starch (when cooled)
- Support digestive balance
- Gentle on the gut
Sweet potatoes are one of the most gut-friendly carbohydrates you can eat.
4. Chia Seeds
Small but powerful.
Why they matter:
- High in soluble fiber
- Form a gel-like consistency that supports digestion.
- Promote fullness and bowel regularity.
Chia seeds are one of the easiest fiber upgrades you can make.
5. Flax Seeds
Flax seeds are another fiber-rich staple for gut health. They support healthy digestion and help regulate bowel movements. Ground flax seeds work especially well in smoothies or yogurt.
Why they matter:
- Support healthy digestion
- Help regulate bowel movements.
- Contain omega-3 fats
Ground flax is especially effective when added to smoothies or yogurt.
6. Frozen Blueberries
Frozen blueberries are a vital gut-friendly pantry staple. They are high in antioxidants, contain polyphenols to support gut bacteria, and provide natural sweetness without refined sugar. Blueberries help control both gut health and inflammation. If you can find Wild frozen blueberries, even better.
Why they matter:
- High in antioxidants
- Contain polyphenols that support gut bacteria.
- Provide natural sweetness without refined sugar.
Blueberries support both gut health and inflammation control — a powerful combination.
7. Apple Cider Vinegar
Apple cider vinegar is a highly effective staple for gut support. It aids digestion, may help regulate blood sugar, and encourages stomach acid production. Add a splash to water or salads to support digestion.
Why it matters:
- Supports digestion
- May help regulate blood sugar
- Encourages stomach acid production
A small splash of water over salads can support overall digestive function.
8. Turmeric (With Black Pepper)
Turmeric paired with black pepper is an important gut-supportive spice. It has anti-inflammatory properties, supports gut lining health, and enhances absorption when paired with black pepper. Gut health involves fiber and reducing inflammation.
Why it matters:
- Anti-inflammatory properties
- Supports gut lining health
- Black pepper enhances absorption.
Gut health is not just about fiber — it’s also about reducing inflammation.
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9. Oats (Rolled or Steel-Cut)
Oats, whether rolled or steel-cut, are a foundational staple for gut health. They are rich in beta-glucan fiber, support healthy cholesterol, and feed beneficial bacteria. Oats are well-studied for their digestive health benefits.
Why they matter:
- Rich in beta-glucan fiber
- Support healthy cholesterol
- Feed beneficial bacteria
Oats are one of the most studied fibers for digestive health.
10. Raw Honey (Used Intentionally)
Raw honey, when used intentionally, is a gut-supportive ingredient. It contains natural enzymes, has antimicrobial properties, and supports beneficial bacteria when used in moderation. Intentional use is key for gut balance.
Why it matters:
- Natural enzymes
- Antimicrobial properties
- Supports beneficial bacteria when not overused
The key here is intentional use — not excess.
Kirkland Signature Organic Raw Honey, 24 oz, 3-count
- Honey Bear Plastic Jar
- 100% Grade A
Why These Staples Work
Gut health improves when:
- Fiber intake increases gradually.
- Refined sugars decrease
- Anti-inflammatory foods are prioritized.
- Whole foods replace ultra-processed options.
Extreme detoxes aren’t necessary for gut health.
Instead, what matters is providing your body with consistent, reliable inputs.
Consistency is key—the gut responds best to lasting patterns, not temporary perfection.
Take Away
Protein builds structure.
Fiber builds balance.
If you want a healthy metabolism, stable energy, clear thinking, and better digestion, your pantry must reflect that.
Gut health isn’t a trend.
It’s foundational.
It’s foundational.
And it starts with what’s already in your kitchen.
