Reviewed by dietitian Lisa Valente, MS, RD
Photographer Victor Protasio. Design EatingWell.
Key points
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Taking care of your gut health is important for your immune system, inflammation, mood and more.
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Canned foods are often overlooked, but they can be a great source of fiber and other nutrients for gut health.
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Choose a variety of foods, add fiber gradually, and rinse extra sodium from canned foods.
A healthy gut does more than support smooth digestion. Research continues to show that the trillions of microbes that live in the gastrointestinal tract play a role in immunity, inflammation, metabolic health, and even mood. One of the most effective ways to support these microbes is through diet, especially by eating foods rich in fiber and prebiotics.
Fresh produce is often in the spotlight for supporting gut health, but canned goods deserve credit, too. Fruits and vegetables used for canning are picked at peak freshness, which helps preserve flavor and nutrient quality. Many canned staples offer the same gut health benefits as their fresh counterparts, plus they’re budget-friendly and make it easy to eat balanced meals on busy days.
Here are some of the best canned goods to keep in your pantry if your goal is a healthy and thriving gut microbiome.
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1. Canned Black Beans
Canned black beans are rich in soluble and insoluble fiber—two components that help support regular bowel movements and feed beneficial bacteria in the gut. Amanda Sauceda, MS, RD, explains, “Canned black beans can easily help you reach your fiber goals, with 8.5 grams found in a ½-cup serving.” She adds, “Black beans, like many legumes, can also be a source of resistant starch. This type of starch acts similarly to fiber by resisting digestion and, in turn, can benefit your gut and blood sugar.”
Try adding black beans to your taco bowls, stir them into soups, or make a simple five-bean salad for an easy fiber boost.
2. Canned chickpeas
Similar to black beans, chickpeas provide a combination of protein and fiber that support the gut.
A unique feature of chickpeas is their content of galactooligosaccharides (GOS), a type of soluble prebiotic fiber. Renee Korczak, Ph.D., RDN, explains, “GOS is not digestible until it reaches the large intestine, where beneficial gut bacteria ferment the fiber to increase the production of other beneficial bacteria, such as Sour and lactobacilli.”
Even small amounts can be beneficial. As Korczak notes, “Adding small amounts of chickpeas to your daily diet, as little as ¼ cup, can help maintain gut health.” Because chickpeas are high in fiber, gradually increasing your portion size can help maintain comfort and minimize digestive symptoms as your gut adjusts. Try adding canned chickpeas to salads, roasting them for a crunchy snack, or mixing them into homemade hummus.
3. Canned beets
Canned beets provide fiber and bioactive compounds that support a healthy gut environment. One cup provides about 3 grams of fiber, and beets are naturally rich in betalains and phenolic compounds, which have antioxidant and anti-inflammatory properties that can benefit digestive health.
Betalains, responsible for the bright red-purple color of beets, are particularly notable for their potential effects on the gut. Korczak explains, “These bioactive compounds, as well as high amounts of dietary fiber, including oligosaccharides, can help modulate the gut microbiota and stimulate the growth of probiotic bacteria.”
They’re a convenient addition to salads, cereal bowls or mixed into smoothies for a colorful, fiber-rich addition.
4. Canned corn
Corn on the cob is a starchy, high-fiber vegetable that supports gut health by providing both soluble and insoluble fiber. Insoluble fiber adds bulk to stool and promotes regularity, while soluble fiber helps feed beneficial gut bacteria.
If you’ve ever noticed a few lumps in your stool, there’s usually no need to worry. Sauceda explains, “Seeing a few kernels isn’t usually a concern because insoluble fiber naturally resists digestion. That’s why it moves through the gastrointestinal tract unchanged.”
Try adding canned corn to salads, grain bowls or soups, or try a dietitian’s favorite recipes using corn.
5. Canned sardines
Although canned sardines are not a source of fiber, they can still support gut health thanks to their omega-3 fatty acids, which help maintain the integrity of the gut lining. Three ounces of canned sardines provide about 834 milligrams of combined EPA and DHA, making them an excellent source of omega-3s.
A strong gut barrier helps prevent unwanted particles and harmful bacteria from entering the bloodstream, where they can trigger inflammation. Better gut barrier function is linked to fewer digestive symptoms, healthier levels of inflammation, and improved metabolic health.
Try flaking canned sardines over salads, tossing them into pasta, or enjoying them on lemon whole grain toast for a simple, nutrient-dense meal.
6. Canned mushrooms
Canned mushrooms contain prebiotic fibers that support a healthy intestinal environment. Research suggests that compounds found in mushrooms may increase the production of short-chain fatty acids, which help maintain the intestinal lining and support overall digestive health. These compounds also have antioxidant and anti-inflammatory properties that can benefit the gut.
Their mild flavor makes canned mushrooms an easy addition to many meals, and we have some delicious recipes that highlight them. Try adding them to stir-fries, soups or pasta dishes, or saute them with herbs for a quick, gut-friendly side.
Tips for enjoying gut-healthy canned foods
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Choose low sodium or no added salt: High-sodium canned goods can add up quickly. Sauceda notes, “The one nutrient to watch out for in canned foods is sodium, as they can be higher in salt. To help reduce sodium in your diet, choose canned foods that say ‘no added salt.’
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Rinse before eating: If you’re using regular or low-sodium varieties, draining and rinsing can remove some of the salt.
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Combine canned foods: Combine vegetables, beans and canned grains to increase the variety of fiber and nutrients. Try mixing black beans and corn into salads, add mushrooms to canned tomato sauces, or stir chickpeas into vegetable soups for an easy, gut-friendly meal.
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Add new foods gradually: High-fiber foods can cause gas or bloating if added too quickly. Korczak suggests slowly introducing options like chickpeas and beets to allow your gut microbiota to adapt.
Our expert
Canned foods can be a simple and affordable way to support a healthy gut, especially when they provide fiber, prebiotics, and beneficial nutrients like omega-3s. Beans, chickpeas, beets, corn, sardines and mushrooms each contribute something unique, from feeding beneficial bacteria to supporting the gut lining and reducing inflammation. Choosing low-sodium options, rinsing when needed, and gradually introducing high-fiber foods can help you get the most digestive benefits. Keeping a variety of these pantry staples on hand makes it easier to build balanced meals that nourish both you and your microbiome.
Read the original article on EatingWell