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Wondering what to eat to keep your gut healthy? Our nutritionist shares the best foods for gut health, plus answers to a range of gut health questions
Summary
19 gut health supporting foods
Adding a few ‘gut-friendly’ foods into your daily diet could introduce a whole host of beneficial bacteria into your gut...
29 of the best fermented foods and drinks
Food fermentation can have some pretty tasty (and healthy!) results. Here are nine of our favourite fermented foods...
3"Free from” foods for a happy gut
Keeping your gut healthy is important for everyone – but it might be even more so if you have allergies or intolerances…
What should you eat to keep your gut healthy? And can bacteria really be good for you?
With the help of nutritionist Isabel Tarrant, and her MSc in Clinical and Public Health Nutrition, we tuck into the science of digestion and reveal some of the best foods for gut health.
“We have approximately 100 trillion live bacteria living inside of us – this equates to 2kg of our body weight,” she says. “These helpful bacteria thrive by feeding off the food we eat. So, food is essential not only to feed and fuel us, but also to feed and fuel our friendly gut bacteria.”
We’ll also distil the facts on fermented foods, plus how to include them in your diet to work towards a healthy gut.
9 gut health supporting foods
'Gut health foods' aren’t a magic solution, but consuming them often can help keep your microbiome at its strongest and most diverse. Adding a few into your daily diet could introduce a whole host of beneficial bacteria into your gut.
Read on for our top gut health-supporting foods...
Not just a food trend, they’re packed with gut-supporting nutrients, too. As well as being a source of 'good' fats, one avocado contains a whopping 13g fibre, helping you on the way to a happy gut.1
But it doesn’t end there. Research conducted by the University of Illinois from 2020 found that trial participants who ate an avocado every day had a more diverse gut microbiome, which helps to break down fibre and produce gut-healthy metabolites.2
Need recipe inspo? What about our avo and egg bagel for a lazy weekend brunch at home?
As we mentioned before, legumes are a great way to help your gut. With approximately 15g fibre per cooked cup, lentils are a great way to increase your fibre intake and provide support to improve your gut health.3
Scientists have recognised that lentils are a source of prebiotic carbohydrates, which are ingredients that allow for change in the makeup or activity of the gut microflora.4, 5
Perfect in chillis, curries, and stews, black beans are another great gut health-supporting food. With roughly 15g fibre per cooked cup, you won’t want to skimp on them.6
One study from 2020 found that the resistant starch in black beans increased the level of Clostridia class bacteria, a potential type of bacteria for probiotic use.7
Porridge has remained a classic breakfast for years, and for good reason. Oats are one of the best foods that can help digestion, as there is 5g fibre per 50g serving.8
But it’s not just any kind of fibre. The type that is found in oats is called soluble fibre, but specifically one called beta-glucan. This has been shown to support gut health by increasing the level of 'good' bacteria in the gut (Lactobacilli and Bifidobacteria).9 10
Everyone’s favourite cinema snack is actually healthier than you might think. Who knew popcorn could be one of the best foods for gut health? Although – just to be clear – we’re not talking about the kind covered in butter, sugar and salt.
Pure, air-popped popcorn without any added sugar, fats or chemicals contains an impressive 14.5g fibre per 100g.11
Hailed as a superfood, chia seeds have become super popular in the health industry. We've particularly been enjoying them added to sweet desserts like this vibrant chia seed pudding.
One of the main benefits they have to offer is their fibre content. In a 25g serving (or just under two tablespoons), there is approximately 8.6g fibre.12 Specifically, the fibre in chia seeds is also a soluble fibre. This means that it feeds the gut bacteria, helping it to work at its best.13
As well as boasting 6.9g fibre in two servings (46 almonds), they’ve also been shown to have prebiotic effects on the gut.14 Scientists have observed that almonds can improve the microbiota profile and change intestinal bacterial activity.15
The key to most delicious meals, garlic isn’t just good for the tastebuds – it’s potentially good for the gut, too. Some studies have shown garlic to help with the growth of bifidobacteria in the gut.16
Equally as important in cooking as garlic, onions also offer more bang for your buck than you might think. They’re a source of inulin (a type of fibre) and fructooligosaccharides (FOS – because we might need to shorten this one!), which help to strengthen the gut flora.17 18
“Our gut bacteria need to be balanced to work at their best”
Can fermented foods support gut health?
The short answer is yes, but we think it’s important to provide you with a tad more detail. Let’s find out all about fermented food and how it can help your gut.
The benefits of fermented foods
It’s now thought that regularly including these foods in your diet could help keep your gut happy and could reduce bloating.
One of the benefits of fermented foods is that they are teeming with the healthy bacteria your body needs – and scientists think this may play an important role in keeping your own community of friendly gut bugs thriving.19
Each of us has over 100 trillion live bacteria in our gastrointestinal tract, aka our gut, which help our body to perform a number of different tasks.20
However, our gut bacteria need to be balanced to work at their best. For example, there need to be enough 'good' live bacteria to balance out the 'bad' bacteria that make us ill.
Balanced gut bacteria can support the following systems in the body:
- immune system 21
- cardiovascular system 22
- sleep system 23
- digestive system24
In a 2015 review, published in Current Opinion in Gastroenterology, researchers found that having a varied community of gut bugs may play a role in easing a range of bowel conditions, including irritable bowel syndrome (IBS).25
As well as helping your digestive health, feeding your gut bacteria may also support other aspects of your wellbeing – for example, your mental health.
In 2016, researchers at University College Cork reported that giving healthy people cocktails of friendly bacteria for four weeks altered their brain activity in MRI scans. Participants were less likely to experience negative thoughts when they felt low.26 27
9 of the best fermented foods and drinks
Milk fermentation became popular in the late 19th century, when the technology required to produce it on a commercial scale became available.
People have been practising cheese fermentation and milk fermentation for centuries to preserve dairy products, but the live bacteria is usually stripped from them via pasteurisation before they are sold.
However, there are some dairy products specifically fermented and processed to preserve the cultures of live bacteria, some of which we’ve listed below.
Food fermentation can have some pretty tasty (and healthy) results. Here are nine of the best fermented foods.
Kefir is a fermented dairy drink that shepherds used to drink in the Caucasus mountains. In Turkish, the word kefir means “good feeling”.
People make kefir by using starter grains called kefir grains, which contain live bacteria like lactic acid and yeast.
It also contains essential minerals, vitamins, amino acids, and enzymes.
It tastes a little like yoghurt, but is said to have even more benefits, and makes a good snack or breakfast.28
Yoghurt is one of the most well-known fermented foods. It’s made from milk that’s been fermented with live, friendly bacteria, namely bifidobacteria and lactic acid bacteria.29
It’s an easy way to get your daily dose of probiotics. Try including it in your breakfast with berries and honey or as a satisfying snack with nuts or granola.
Make sure you’re buying the real deal, though, and go for yoghurts with 'live' or 'active' cultures, as some yoghurts will have been processed to kill the bacteria.
Buttermilk was more popular back in the day, but if you can get your hands on some now, it makes a fantastic fermented treat.
You need to make sure it’s made in the traditional way, though.
Buttermilk is simply the leftover liquid you get when making butter and it’s full of vitamins, minerals, and live bacteria.
Most cheese has been fermented, but they don’t always contain probiotics.
This is because most of the cheese found in supermarkets will have been processed in a way that kills the live bacteria.
Friendly bacteria can sometimes survive the ageing process in some cheese types, including mozzarella, gouda, cottage cheese, and cheddar.30 31
Make sure you always check the label for live and active cultures if you want some probiotic goodness along with the protein, vitamins, and minerals cheese provides.
Tempeh is originally from Indonesia but has become popular all over the world for its high protein content and 'meaty', earthy taste.
It’s made by fermenting soybeans with a specific type of fungus, which creates its vitamin B12 content (that soybeans don’t naturally contain) and gives it its much-loved texture.32
It's an excellent form of animal-free protein and contains vitamin B12, which usually comes from animal foods like meat, fish, eggs, and dairy.33
Miso is another fermented soybean product from Japan and is most popular for its use in miso soup.
It’s traditionally made by fermenting soybeans with a type of fungus called koji and salt, but it can also be made by mixing soybeans with rice, barley, and rye.
Miso is full of friendly live bacteria, as well as protein, vitamins, and minerals, including vitamins K and B12.34
You may have already experienced sauerkraut on your frankfurter sausage or Reuben sandwich, where it provides a deliciously sour and salty flavour.
Sauerkraut has been enjoyed by many European countries for centuries and is made by fermenting finely shredded cabbage with lactic acid bacteria.
Alongside its probiotic benefits, sauerkraut also provides fibre and vitamins C and K, as well as sodium, manganese, and iron.35
Make sure you choose unpasteurised sauerkraut, though, as pasteurisation kills any live bacteria.
Similar to sauerkraut, kimchi is another fermented vegetable dish (usually cabbage) but with a lot more seasoning.
It’s made by fermenting cabbage or other vegetables with Lactobacillus kimchi and other lactic acid bacteria, and then adding seasonings like red chilli pepper flakes, ginger, garlic, spring onion and salt.
As well as being a great source of probiotics, it also contains vitamin B2, vitamin K and iron.36 37
Kombucha is popping up here, there, and everywhere in recent years as a tasty, drinkable way to get your fill of probiotics.
It’s made by fermenting black or green tea with bacteria and yeast.
This yeast fermentation process makes it naturally fizzy. Then, fruity flavours are usually added.
"You’re in luck when it comes to finding vegan foods that benefit your gut – there are plenty out there"
“Free from” foods for a happy gut
Keeping your gut healthy is important for everyone – but it might be even more so if you have allergies or intolerances.
Or you might just want a quick list of vegetarian, vegan, or gluten-free gut foods.
Vegan gut health foods
You’re in luck when it comes to finding vegan foods that benefit your gut – there are plenty out there.
- Many fermented vegetables – like kimchi and sauerkraut – are usually vegan
- Fermented soy products, like tempeh and tofu, are vegan, too
- Kefir traditionally uses dairy milk, but it’s possible to make it with your plant-based milk of choice (and you’ll find water kefir readily available)
- Kombucha is also vegan
Vegetarian gut health foods
- If you’re vegetarian, you can enjoy milk kefir...
- ...as well as other probiotic dairy products like live yoghurt and buttermilk
- Miso paste is vegan on its own, but be sure to check any pre-made miso soups as they traditionally contain fish
Gluten-free gut health foods
- Lentils and black beans are both gluten-free, as well as being a great source of fibre, protein, and encouraging health gut function. While they don’t contain any gluten themselves, always check the packaging to make sure the product you’re eating is labelled gluten-free (as traces can sometimes occur from cross-contamination)
- Kefir is made from 'kefir grains', but these aren’t actually grains at all. Made traditionally, kefir is gluten-free – but, again, check the packaging for any additives or flavourings containing gluten
- Avocados are a delicious and versatile gluten-free option that’s good for your gut
What foods can negatively impact your gut?
Unless you’re sensitive to specific foods, you shouldn’t feel you have to cut anything out entirely for the sake of your gut health. The old rule is true: everything in moderation.
However, there are some groups of foods that can have a negative impact on your gut microbiome, so it may be worth considering your intake if you’re looking to keep your gut health on top form...
Alcohol can reduce beneficial bacteria in the gut and promotes the growth of negative microbial species.38,39 This results in an imbalance in gut bacteria that can have a negative impact on immune functioning, digestion, sleep, mood, and weight.40
Studies show that a high intake of sugar suppresses the growth of positive bacteria.41 As a result, you may expect a negative impact on your microbiome composition.
Common sweeteners, such as saccharin, aspartame, and sorbitol, can prevent the growth of friendly bacteria in the gut.42 This can cause negative harmful bacteria to thrive.
The final say
As early as our weeks in the womb, our gut microbiome has started to take shape. And by the time we’re earth side, the most important contributor to gut health is our diet.
There are so many benefits to a happy tummy, especially since 90% of the ‘happy hormone’ serotonin is produced there. So when it comes to rustling up your next recipe plan, why not consider putting a few of these gut-friendly and fermented foods on your plate?
Hungry for more? Here are seven ways to keep your gut healthy.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
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