Best foods for gut health
This article is for general information only and is not a substitute for professional medical advice.
Why food matters for gut health
What you eat has a direct influence on the microbes living in your digestive system. A varied diet rich in plant foods provides the fibres and natural compounds that beneficial bacteria thrive on. These microbes, in turn, help maintain a balanced gut environment and support digestion, nutrient absorption and immune function.
High-fibre and prebiotic foods
Fibre is the foundation of a gut-friendly diet. Soluble fibres and resistant starches reach the large intestine largely intact, where they are fermented by gut bacteria. This process produces short-chain fatty acids that help maintain the gut lining.
Good sources include vegetables such as leeks, onions, garlic and asparagus, legumes, wholegrains, oats and slightly underripe bananas. Variety is key as different fibres feed different beneficial microbes.
Fermented foods
Fermented foods naturally contain live microbes and compounds produced during fermentation. These can contribute to microbial diversity and add flavour complexity to meals.
Examples include yoghurt, kefir, sauerkraut, kimchi, miso, tempeh and kombucha. Choose traditionally fermented versions where possible and enjoy them as part of a balanced diet.
Polyphenol-rich foods
Polyphenols are plant compounds found in colourful fruits, vegetables, teas and cocoa. They act as antioxidants and are linked with supporting a balanced gut environment by encouraging the growth of certain beneficial bacteria.
Good options include berries, apples, red grapes, green tea, olive oil, cocoa and herbs such as rosemary and thyme.
Healthy fats and lean proteins
Including unsaturated fats, such as those from olive oil, avocados, nuts, seeds and oily fish, supports overall health and may help reduce inflammation in the digestive tract. Pair these with lean proteins like poultry, legumes or tofu for balanced meals that are gentle on digestion.
Hydration and balance
Water is essential for moving food through the digestive system and supporting regular bowel function. Aim to drink steadily throughout the day, adjusting for activity and climate.
Moderation matters too: limit ultra-processed foods, excessive sugar, caffeine and alcohol, which can disrupt gut balance in some people.
Top foods for gut health
Wholegrains – oats, barley, rye, whole wheat, brown rice
Prebiotic vegetables – onions, leeks, garlic, asparagus, chicory, Jerusalem artichokes
Legumes – lentils, chickpeas, beans
Fermented dairy – plain yoghurt, kefir
Fermented vegetables – sauerkraut, kimchi
Slightly underripe bananas
Nuts – especially walnuts
Seeds – flaxseed, chia
Berries – blueberries, raspberries and blackberries
Cooked and cooled starches – potatoes, rice, pasta
Our favourite gut health products in the UK
YourBiology Gut+ probiotic not only offers 10 strains of probiotics, but also includes two types of prebiotics, three digestive enzymes and vitamin D for gut health support. All this means it offers a lot more benefits for gut health and general health than most probiotic supplements do
Symprove probiotic - developed by scientists, supported by clinical studies and superior at colonising you gut. Use discount code HELLOGUT50 for 50% off the first three months
Healthpath gut health test is the UK’s most comprehensive gut health test. It tests over 100 biomarkers, checks your digestion and immune response, analyses leaky gut and provides a clear and understandable report on your microbiome
Read more about the best gut health products in the UK.
Our favourite gut health products in Australia
YourBiology Gut+ probiotic not only offers 10 strains of probiotics, but also includes two types of prebiotics, three digestive enzymes and vitamin D for gut health support. All this means it offers a lot more benefits for gut health and general health than most probiotic supplements do
FixBIOME is a natural and very evidence-based supplement which is specifically designed to get your gut back into good shape. Perfect for those who need a gut reset
Read more about the best gut health products in Australia.
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