Digestion is a complicated process. When our digestion is working well it can efficiently break down the food we eat and absorb what we need. But, when it’s not working well, you might have uncomfortable symptoms like bloating gas and indigestion. If you are someone who struggles with gut issues like these, you are not alone. But there is a lot that you can do to improve your gut health and this post explores the best food options to help you do that.

Plus, the benefits of improving gut health go way beyond digestion, having a massive impact on overall health. A healthy gut can benefit immunity, mental health and focus, lowering inflammation and even supporting weight loss by controlling appetite and cravings. On the other hand, having an unhealthy gut may lead to a range of health conditions, not just irritable bowel syndrome, known as IBS, or food sensitivities, but potentially even diabetes, heart disease or cancer.

Your gut is home to trillions of bacteria and other microorganisms, altogether known as the gut microbiome. These bacteria help your body to digest food, absorb nutrients, support your immune system and even influence how you feel. With a healthy balance of bacteria, your microbiome beneficially affects your overall wellbeing. But, if your gut bacteria are out of balance, known as dysbiosis, it can cause problems such as stomach issues, inflammation and mental health problems like anxiety.

Different bacterial species prefer different foods. So, this is a main way that we can change our gut microbiome and gut health. Choosing your foods carefully can strongly influence the composition and balance of your gut microbiome, allowing some species to thrive and others to diminish. Harmful bacteria thrive on a diet that is high in processed foods. But, by choosing healthier alternatives, you can encourage the growth of beneficial microbes, promoting gut health and your general well-being.

These are some of the top foods that can help nourish your gut and promote lasting health:

Eating enough fibre is really important for your gut. Fibre is a prebiotic, meaning that it feeds the beneficial bacteria and helps them to grow and multiply. Fibre also helps to prevent constipation and keep you regular. Foods high in fibre tend to be whole, natural and plant-based, they add bulk to your diet and help your gut microbiome to thrive. Here are some fibre-rich options, aim to include a variety:

• Whole grains: Brown rice, oats, and quinoa, are full of fibre and provide slow-burning energy.
• Vegetables: Leafy greens like spinach, as well as cruciferous vegetables like broccoli, Brussels sprouts, and root vegetables like carrots are all rich in fibre and important nutrients.
• Fruits: Apples, pears, and berries not only give you fibre but also provide antioxidants that can help to reduce inflammation.
• Legumes: Beans, lentils, and chickpeas are high in fibre and are sources of plant-based protein.

When increasing the amount of fibre in your diet, I recommend to do it slowly to prevent bloating. It’s also a good idea to drink plenty of water to help your body adjust.

Fermented foods are an excellent source of probiotics – those healthy bacteria that support your gut health and improve digestion and immunity. Some of the best and most popular fermented foods are:

• Yoghurt: Choose yoghurt with live cultures like Lactobacillus, which add good bacteria to your gut.
• Kefir: A fermented milk drink full of probiotics that can improve digestion and support your immune system.
• Sauerkraut and Kimchi: Both of these are made from fermented vegetables and are packed with gut-friendly bacteria.
• Miso: A fermented soybean paste from Japan that is perfect for adding probiotics to soups and sauces.

Choose unpasteurised versions of fermented foods. Pasteurisation can kill the helpful bacteria you need for a healthy gut.

Prebiotics are the non-digestible fibres that feed the good bacteria in your gut, helping them grow and thrive. When you combine prebiotics and probiotics, you get the perfect mix to support a healthy gut. Including both in your diet is promotes optimal gut health. Here are some great prebiotic foods you should try:

• Garlic: Not only does garlic add flavour, but it’s also a powerful prebiotic that helps nourish good gut bacteria.
• Onions: Packed with inulin, a type of prebiotic fibre, onions are a great vegetable to keep your gut bacteria happy.
• Leeks: Another inulin-rich vegetable, leeks are great for supporting your beneficial bacteria.
• Bananas: Especially when they’re slightly green, bananas contain resistant starch, which acts as a prebiotic.
• Asparagus: This vegetable is high in fibre and prebiotics, making it perfect for feeding healthy gut bacteria.

For the best results, combine prebiotics and probiotics. Try adding raw garlic or onions to a salad with a probiotic-rich dressing like yoghurt or kefir.

Omega-3s are well known for their ability to reduce inflammation, and that’s especially important when it comes to your gut. By eating foods rich in omega-3 fatty acids, you can help to keep inflammation in check and support a healthy gut lining. A stronger gut lining is key to a healthy digestive system. Here are some of the best sources of omega-3s to include in your diet:

• Fatty fish: Salmon, mackerel, sardines, and anchovies are all rich in omega-3s.
• Chia seeds: These tiny seeds are an easy way to add omega-3s to your diet.
• Flaxseeds: Flaxseeds are a great source of both fibre and omega-3s—sprinkle them on porridge oats or salads.
• Walnuts: These nuts are rich in omega-3s, support brain health and reduce inflammation.

For the best results, I recommend eating fatty fish twice a week and regularly including other sources of omega-3s.

Bone broth is full of healing nutrients that make it great for gut health. It is easy to make by simmering bones and connective tissue for hours, which releases collagen and glutamine—two powerful ingredients for healing your gut. Collagen helps to strengthen the gut lining, while glutamine helps to repair any damage to the intestinal walls. If you’re dealing with gut inflammation or issues like leaky gut syndrome, bone broth is an ideal choice to help your gut heal.

It’s easy to make bone broth at home! Just simmer bones (from beef, chicken, or fish) for 12-24 hours. Add some vegetables and/or herbs for the last hour or so. Store it in the fridge and use it in soups, or drink it warm as a soothing, healing broth.

Bone broth is full of healing nutrients that make it great for gut health. It is easy to make by simmering bones and connective tissue for hours, which releases collagen and glutamine—two powerful ingredients for healing your gut. Collagen helps to strengthen the gut lining, while glutamine helps to repair any damage to the intestinal walls. If you’re dealing with gut inflammation or issues like leaky gut syndrome, bone broth is an ideal choice to help your gut heal.

It’s easy to make bone broth at home! Just simmer bones (from beef, chicken, or fish) for 12-24 hours. Add some vegetables and/or herbs for the last hour or so. Store it in the fridge and use it in soups, or drink it warm as a soothing, healing broth.

• Consume a varied diet: Your gut microbiome loves variety! Try to eat lots of different vegetables, fruits, legumes and whole grains. The more diverse your diet the happier your gut bacteria will be. Diversity is the key to establishing and maintaining a healthy and diverse microbiome.
• Avoid processed foods: Processed foods, artificial sweeteners, and refined sugars can disrupt the balance of your gut microbiome, potentially causing dysbiosis. Try to stick to the whole, unprocessed foods as much as possible.
• Drink water: Water is important for digestion and keeping your gut lining healthy. Aim for at least 8 glasses of water each day, especially when you’re eating more fibre.
• Limit alcohol and caffeine: Too much alcohol or caffeine irritates the lining of your gut and may disrupt your gut microbiome. Drink them in moderation to keep your gut healthy.

Looking after your digestive health doesn’t need to be complicated. Regularly eating more fibre, some fermented foods, bone broth and some meals that contain omega-3s can make a big difference. Together, these foods will support your digestion and overall health.

I’d love to hear about your favourite gut-healthy meals. You can comment below!