I talk a lot about the importance of maintaining a healthy gut as a foundation for overall health. We know that gut health relies on a thriving and diverse gut microbiome and a strong gut lining. If your microbiome is out of balance or your gut barrier is compromised, you may have symptoms such as bloating, fatigue, anxiety, skin problems, etc. What you eat can make a difference. So, this post is all about the best foods to restore gut health and why they are effective.

While including more gut-friendly foods can work wonders, I want to acknowledge that dietary changes alone might not be enough, especially if your gut is severely compromised. If you struggle with leaky gut syndrome, severe gut microbiome imbalance (dysbiosis) or long-term inflammation, you will likely need additional support.

On the other hand, eating more of the right foods is a fantastic first step. Some foods here can support your gut by nourishing a healthy and diverse microbiome and promoting beneficial bacteria. At the same time, others help to repair and maintain your gut lining and reduce inflammation. If you want to improve your gut health or feel your best, adding more of these foods is a great place to start.

Fermented foods are good sources of probiotics, the beneficial bacteria that improve digestion and help to balance your microbiome. Popular examples of fermented foods are yoghurt, kefir, miso, sauerkraut and kimchi.

During fermentation, microorganisms break down sugars and starches into simpler compounds. Fermentation makes the nutrients more readily available, helps preserve the food, and provides interesting new flavours.

Compared to probiotic supplements, fermented foods generally have a much greater diversity of bacterial species, making them a better option for building and maintaining a thriving gut ecosystem

Yoghurt and kefir are two of the most well-known fermented dairy foods and are incredibly beneficial for gut health. These dairy products are rich in probiotic cultures, such as Lactobacillus and Bifidobacterium. These cultures, can help to maintain a healthy gut lining but also help to break down lactose, making dairy products easier to digest if you have lactose sensitivity.

Yoghurt is thick and creamy, while kefir has a tangy, slightly fizzy consistency. Kefir usually has a greater variety of probiotic strains than most yoghurts. This diversity can make kefir a more potent option for improving gut health. Both yoghurt and kefir are also excellent sources of calcium, protein, and vitamins, contributing to strong bones and overall nutrition.

The health benefits of these fermented foods go beyond digestion. Probiotics found in yoghurt and kefir may enhance immune function, reduce inflammation, and even improve mood by supporting the gut-brain axis.

One key thing to watch for is added sugar. Many commercial yoghurts and flavoured kefirs are loaded with sugars, which can diminish their gut health benefits. Always check the label and choose plain, unsweetened varieties.

Sauerkraut is a simple yet powerful food for gut health. Made from fermented cabbage, it’s a traditional food that has been enjoyed for centuries across various cultures. The fermentation process creates beneficial probiotics, which are live bacteria that help support a balanced and diverse gut microbiome.

Sauerkraut is high in fibre, which is food for the good bacteria in your gut, further enhancing their growth and activity. What’s more, sauerkraut is rich in vitamin C, vitamin K, and antioxidants.

Studies suggest that including fermented foods like sauerkraut in your diet can reduce inflammation, improve digestion, and enhance your immune system by strengthening the gut barrier. However, not all sauerkraut is created equal. Store-bought varieties often contain vinegar and maybe pasteurised, which kills off the beneficial bacteria.

Kimchi takes the concept of fermented vegetables a step further with its unique blend of spices and flavours—this traditional Korean food, usually includes cabbage and radishes, and flavourings like garlic, ginger, chilli, and fish sauce.

Oxidative stress and inflammation are key issues in many gut-related disorders. But, both chilli and garlic, have potent anti-inflammatory and antioxidant properties. Additionally, the probiotics in kimchi may improve digestion, support immunity, and even enhance skin health.

However, as with sauerkraut, it’s important to choose unpasteurised kimchi to ensure it retains live probiotics. Or, it is quite simple to make your own.

Traditionally, sourdough is made with only flour, salt and water. The bread rises through a slow fermentation process driven by natural yeasts. This process means the nutrients in the bread are more bioavailable, and gut-irritants such as gluten are reduced.

Natural acids formed during the fermentation process help to preserve sourdough, extending it’s shelf life without the need for artificial additives. Altogether, sourdough is a delicious bread with benefits for anyone looking for a gut-friendly, nourishing food.

Oats are a simple yet potent food when it comes to supporting gut health. They are rich in beta-glucan, a prebiotic fibre that nourishes beneficial gut bacteria, producing short-chain fatty acids (SCFAs). Short chain fatty acids strengthen the gut lining, reduce inflammation, and support overall gut function.

Oats also contain soluble and insoluble fibre, which can help to promote healthy digestion. In the digestive tract, soluble fibre absorbs water and forms a gel-like substance. The gel-like nature softens the stools, soothes the gut and promotes better nutrient absorption. On the other hand, insoluble fibre adds bulk to the stool, improving stool consistency and frequency.

Nuts, particularly almonds, are high in fibre and polyphenols, which act as prebiotics to nourish gut bacteria. They’re also loaded with healthy fats and vitamin E, reducing inflammation.

Nuts, particularly almonds, are a fantastic snack for gut health. Rich in fibre, vitamin E, and healthy fats, almonds help reduce inflammation and support overall digestive wellness. The polyphenols in nuts help feed the good bacteria in your gut, acting like prebiotics, while their fibre keeps things moving smoothly and supports healthy digestion.

Healthy fats like olive oil and avocado strengthen the gut lining, reduce inflammation, and boost nutrient absorption. Olive oil’s polyphenols act as prebiotics, while avocado adds fibre and anti-inflammatory benefits.

Healthy fats, from olive oil and avocados, play a crucial role in gut health. Olive oil is rich in polyphenols, which act as prebiotics to nourish beneficial gut bacteria while also reducing gut inflammation. Avocado is a nutrient-dense superfood. The monounsaturated fats, fibre, and anti-inflammatory compounds in avocado help strengthen the gut lining and improve nutrient absorption.

Olive oil and avocado help create the perfect environment for your gut microbiome to thrive, supporting a diverse and resilient community of healthy bacteria. Plus, adding these healthy fats to your meals not only boosts flavour but also gives your digestion the support it needs.

Bone broth is a nourishing, gut-friendly food that’s packed with collagen, gelatin, and glutamine—all key for supporting and strengthening the gut lining. It’s especially helpful for those dealing with leaky gut or digestive discomfort.

Made by simmering bones with water, vegetables, and herbs, this simple yet nutrient-rich broth works wonders for gut health. Collagen and gelatine help rebuild the gut’s protective lining, while glutamine calms inflammation and supports the repair of intestinal cells.

Not only is bone broth comforting and delicious, but it’s also an easy way to give your gut a boost.

The fibre in leafy greens promotes regular bowel movements and also feeds your gut bacteria. Additionally, leafy greens contain sulfoquinovose, a unique plant sugar that encourages the growth of gut-friendly bacteria.

Leafy greens help to improve your gut because their combination of fibre, vitamins, and minerals supports overall digestive health while reducing inflammation in the gut lining. They also provide antioxidants, such as beta-carotene and vitamin C, which protect the gut from oxidative stress.

Prebiotic foods, like garlic and asparagus, are fantastic for supporting a healthy gut microbiome. Unlike probiotics, which add live bacteria to your gut, foods containing prebiotic fibre provide the food for beneficial bacteria already there, helping them thrive. Both garlic and asparagus are rich in inulin, a soluble fibre that’s a powerful prebiotic.

These foods don’t just boost gut health—they also work hand-in-hand with probiotics, making them even more effective. Garlic brings the added benefit of antibacterial and antifungal properties, helping keep harmful types of bacteria in check, while asparagus offers extra vitamins and antioxidants to support your digestion and overall health.

Low-fructose fruits include berries, citrus fruits and bananas. These fruits tend to be easier on the gut because of their low fructose content. This makes them a good choice for those with (irritable bowel syndrome) IBS or bloating.

These fruits are also full of vitamins, antioxidants, and fibre, offering a boost to both your gut and overall health. Their fibre helps keep digestion regular and nourishes beneficial gut bacteria. The antioxidants they contain can reduce inflammation in the gut lining, and their natural sweetness satisfies cravings without upsetting your stomach.

Berries, in particular, are a fantastic choice for gut health. Blueberries, raspberries and blackberries are full of fibre that feeds your good gut bacteria and keeps digestion running smoothly. Their rich colours come from anthocyanins, powerful antioxidants that protect the gut lining and help reduce inflammation.

One of the best things about berries is how they promote a diverse gut microbiome. Higher diversity is linked to better digestion, stronger immunity, and even a brighter mood.

What’s even better is how versatile berries are. Whether fresh, frozen, or dried, they keep most of their gut-friendly benefits, making it simple to add them to your meals all year round.

Fatty fish like salmon, mackerel, and sardines are great for your gut and overall health. They’re full of omega-3 fatty acids, which help reduce inflammation and support the gut lining—perfect for anyone with digestive issues.

What makes them special? Omega-3s, especially EPA and DHA, don’t just reduce inflammation; they also protect your gut lining and support a healthy balance of bacteria. These healthy fats encourage good gut bacteria to grow while keeping harmful ones in check, which is especially helpful for conditions like Crohn’s or colitis.

Adding oily fish like salmon, mackerel, or trout to your meals is an easy way to support digestion. They’re also packed with protein, vitamins like B12 and D, and minerals like selenium, making them a good addition to your diet. Plus, their healthy fats help your body absorb other nutrients, giving your gut and overall health a big boost.

Apple cider vinegar (ACV) is a simple, natural way to give your digestion a boost. It helps maintain healthy stomach acidity, which is key for breaking down food properly and creating a gut-friendly environment where good bacteria can thrive.

One of the reasons ACV is so helpful is its acetic acid content, which supports digestion and may even help stabilise blood sugar levels. As we age or deal with stress, stomach acid can decrease, leading to issues like bloating and indigestion. ACV can help restore balance, making it easier for your body to absorb nutrients while taking some pressure off your digestive system.

Incorporating ACV into your routine is easy and effective, but be sure to dilute it to avoid irritation and use it in moderation for the best results.

Overall, the best daily diet to restore gut health is a diet, full of colourful foods that nourish you and your gut. Regularly including foods like bone broth, probiotic foods, prebiotic foods etc, will help to encourage a healthy diversity of bacteria, improving gut health, and reducing inflammation.

Have questions or want more ideas? Feel free to ask!