The best foods for gut health: what to eat (and avoid)
The gut is often referred to as the body’s “second brain” and for good reason. Your gut microbiome, a thriving ecosystem of trillions of bacteria, plays a critical role in digestion, immunity, mood, and even hormone regulation. One of the most effective ways to support your gut health? Through your diet.
This article explores the best foods for gut health, the worst offenders to avoid, and how to build a sustainable gut health diet to support your overall wellbeing. Whether you're just beginning your gut health journey or fine-tuning your routine, these evidence and dietitian backed tips can help your microbiome thrive.
Best Foods for Gut Health: What to Eat Daily
When it comes to nurturing your gut, plant-based diversity is key. Fibre-rich whole foods act as fuel for beneficial gut bacteria, encouraging microbial variety and balance.
Fruits, vegetables, legumes, and whole grains are packed with dietary fibre that feeds gut microbes. Soluble fibre found in foods like oats and apples slows digestion and supports the gut lining, while insoluble fibre in leafy greens and whole grains keeps things moving and both are equally important for gut health.
Eating 30+ different plant-based foods per week has been shown to encourage a diverse gut microbiome. Diversity increases the resilience of your gut microbiome and lowers the risk of inflammation and chronic disease such as inflammatory bowel disease.
Examples of gut health foods to eat daily:
- Vegetables: leafy greens, carrots, zucchini, cauliflower
- Fruits: berries, bananas, kiwi, apples
- Legumes: chickpeas, lentils, black beans
- Whole grains: quinoa, oats, barley
Example of weekly food diary:
A food diary will allow you to keep track of what you are eating so you can ensure your gut is getting the right nutrients.
Fermented foods and drinks: feeding your gut bacteria
Fermented foods are rich in probiotics, these contain live microorganisms that help restore balance to your gut flora and improve digestion.
Top fermented foods
- Yoghurt (with live cultures): balances gut bacteria and improves lactose digestion
- Kimchi and sauerkraut: fermented vegetables that boost gut microbial diversity
- Miso and tempeh: excellent sources of plant-based probiotics
Fermented drinks for gut health
- Kombucha: fizzy, aids digestion, and probiotic-rich
- Kefir water: dairy-free alternative rich in beneficial bacteria that regulate digestion, reduce bloating & are rich in probiotics
- Kvass: a beet-based probiotic drink popular in Eastern Europe
Incorporating these into your weekly routine is an easy way to enrich your gut health diet naturally.
Fibre, prebiotics & resistant starch: Fuel for good bacteria
Prebiotics are a type of fibre that serve as food for the good bacteria in your gut, promoting their growth and activity.
Common prebiotic foods
- Garlic
- Onions
- Leeks
- Asparagus
- Bananas (especially slightly green ones)
- Oats and legumes
Best grains for gut health
Choose whole grains rich in soluble fibre and resistant starch, which resists digestion and ferments in the colon:
- Oats: contain beta-glucan to fuel gut bacteria
- Quinoa: gluten-free and nutrient-dense
- Barley: rich in prebiotics and great in soups and stews
These foods form the backbone of a diet for better gut health.
Superfoods for gut health: Fruits, seeds & broths
Some foods offer extra gut-friendly benefits due to their unique nutrients.
Fruits for Gut Health
- Apples: rich in pectin, a fibre that supports digestion (stewed apples are even gentler on the gut)
- Berries: packed with antioxidants that reduce inflammation
- Bananas: a great source of prebiotics and easy on the stomach
Pumpkin seeds and gut health
Pumpkin seeds offer fibre, magnesium, and antimicrobial compounds that help fight off bad bacteria and support microbial balance.
Bone broth and gut health
Bone broth contains gelatine, collagen, and amino acids like glutamine, which support the integrity of the gut lining and may help with “leaky gut” symptoms.
Smoothies, soups & snacks: Easy gut-friendly meals
Practical meal options make it easier to follow a gut-friendly diet daily.
Smoothies for gut health
Include:
- Greens (like spinach or kale)
- Fibre (chia seeds, flaxseeds)
- Fruit (berries, banana)
- A spoonful of yogurt or kefir for probiotics
Avoid:
- Added sugars
- Processed protein powders with emulsifiers
Best Soups for gut health
- Use bone broth as a base
- Add fibre-rich veggies (carrots, celery, lentils)
- Top with anti-inflammatory herbs like turmeric and ginger
Best Snacks for Gut Health
- Greek yogurt with berries
- Apple slices with pumpkin seeds
- Roasted chickpeas
- Seaweed snacks and fermented pickles
Foods to avoid for better gut health
What you remove from your diet can be just as important as what you add.
- Processed sugars: feed harmful bacteria and cause imbalances
- Alcohol: damages the gut lining and disrupts microbial balance
- Ultra-processed foods: often contain additives and lack fibre
- Artificial sweeteners like sucralose and aspartame have been linked to changes in gut bacteria
- Emulsifiers and thickeners (found in packaged sauces and ice cream) may degrade the gut lining
- Refined oils (canola, sunflower) can trigger inflammation
Building a good diet for gut health
Creating a gut-friendly diet doesn’t have to be complicated.
Meal Tips
- Balance: every meal should include fibre, protein, and healthy fat
- Prep ahead: batch-cook soups, chop veggies, prep smoothie packs
- Fermented add-ons: keep sauerkraut, kefir, or kimchi on hand
Example of a gut-friendly day:
- Breakfast: Overnight oats with banana, chia seeds, and kefir
- Lunch: Quinoa salad with chickpeas, spinach, and olive oil
- Snack: Greek yogurt with berries
- Dinner: Bone broth soup with lentils and veggies
Want to understand your gut better? Consider Smart Salem’s Gut Microbiome Health Test to identify imbalances and personalise your diet.
Our Clinical Dietitian Amera Varghese says: "I love batch cooking not just to save time, but because it helps me stay consistent with nourishing, gut-friendly meals every day. Whether it’s breakfast, lunch, or dinner, I always include a mix of probiotic and prebiotic foods to support gut health. I always tell my patients: you don’t need fancy diets, just real food that your gut recognises and thrives on."
Conclusion: Eat for a Happier Gut, Every Day
A thriving gut microbiome starts with the food you eat. From fermented drinks and fibre-packed grains to nourishing broths and fresh fruits, your diet has the power to transform your digestive and overall health.
Start by making small, consistent changes. Add more plant diversity, cut down processed foods, and listen to your gut, literally. Your body will thank you.
FAQs
What is the single best food for gut health?
There’s no one-size-fits-all answer, but fermented foods like yoghurt or fibre-rich options like oats are excellent choices.
Are fermented foods safe for everyone?
Most people tolerate them well, but if you have histamine sensitivity or gut dysbiosis, start slowly and monitor symptoms.
Should I take probiotics if I eat gut-healthy foods?
Probiotic supplements can be helpful, but a diverse diet is often enough to support healthy bacteria.
Is gluten bad for gut health?
Not for everyone. Those with coeliac disease or gluten intolerance should avoid it, but others can tolerate whole grains like barley and wheat just fine.
How quickly can food improve my gut health?
Changes can begin in just a few days, but lasting improvements take consistency, typically several weeks to months.
Is Coffee Good for Gut Health?
Coffee can be a double-edged sword for the gut; its effects depend on your unique microbiome and how it’s consumed (and how much!).
Pros
- Contains polyphenols that feed beneficial bacteria
- Stimulates digestion and bowel movements
Cons
- High acidity may irritate those with a sensitive gut
- Can trigger acid reflux or cause loose stools in some people
- Overconsumption can increase anxiety, affecting the gut–brain axis
If tolerated well, a cup or two of black coffee per day can be part of a healthy gut routine.
