Scientists have shown the correlation between a healthy gut and a healthy life. With this news, one of the best things you can do for your overall physical and mental health is to eat foods that help boost your gut health. The beneficial bacteria in your digestive system need your love, so make them happy by eating fermented foods to beat inflammation, reduce risks of obesity, sleep better, and live better.

Here’s what you should be eating to nourish your gut and get some pretty stellar benefits.

1. Apple cider vinegar

Make sure you get the one that says, “with the mother” on the label. It has special probiotics and amino acids to make digestion better for you. It’s also helpful for weight loss. Use it to make homemade salad dressings with plenty of zing.

2. Yogurt

Delicious, creamy yogurt has live cultures to satisfy your gut. If you’re lactose-intolerant though, you can still get them from dairy-free yogurt varieties. Whichever you choose, just read the labels to watch out for excessive amounts of added sugar. Add nuts and seeds to top it off with for a more robust protein and fiber experience too.

3. Sauerkraut

This fermented cabbage is most notably topped onto hot dogs and sausages, but you can go sans meat and simply enjoy it on its own if you’re prefer. Whatever you do, don’t heat it up too much or you’ll lose that probiotic power.

4. Mangoes

Sweet, juicy, and delicious mangoes are wonderful for sustaining your good gut bacteria. Research has shown eating a mango a day can help your gut, reduce body fat, and control your sugar. It’s a healthy way to satisfy your sweet tooth while doing your body some good.

5. Kefir

It’s been popular in Eastern Europe forages, but now Americans are falling in love with kefir. It’s like a liquid version of yogurt but more tart, plus it contains around 10 or so live strains of bacteria which is more than what you get from yogurt.

6. Garlic

Adding garlic to your dishes will add more than just a pleasantly pungent flavor. It will also add prebiotics for your gut health. It’s best if you can try to eat it raw, but if that taste is too sharp for your palate, any way you can get more garlic is always a bonus.

7. Bone broth

An easy way to add more good gut health to your meals without a fuss is by using bone broth. You can make it yourself on a weekend when you have a little time to watch over it in your slow cooker, allowing bones from poultry or beef to release powerful minerals and amino acids into the broth. This is outstanding for leaky gut syndrome, reducing inflammation, and building collagen too.

8. Kimchi

Take a page from the Korean way of life. They eat kimchi, a spicy fermented cabbage, with every meal. It’s rich in probiotics and it tastes great. You can try your hand at making it or look for it in the chilled section of your supermarket. Try eating some of these gut-friendly foods and see how your health improves!