Happy gut, happy butt! Top 5 gut healthy foods 

You know the drill: carefully slicing cucumber into star shapes, slipping a secret note into the lunchbox, and making sure every snack is balanced, colourful and oh-so-appealing it might actually get eaten! You spend so much time thinking about what’s good for the kids’ tums, but when it comes to your own? It's not quite the same story. That’s where we come in, with our gut-healthy food guide. Because the truth is, what’s on your plate deserves just as much love and attention as the little lunchboxes you pack every morning. 

Now, looking after your gut isn’t just about rules or restrictions. It’s about small, smart swaps that make life flow more smoothly – quite literally. Think of foods for a healthy gut as a means of practising self-care, supporting yourself from the inside-out! (Again, quite literally…) 

What is gut health – and why does it matter? 

Before we dive into the gut friendly foods list, let’s answer the question: what is gut health? Simply put, your gut is home to trillions of bacteria, fungi, and microbes, known collectively as the microbiome. They help you digest food, absorb nutrients, and even support your immune system. When your gut microbiome is balanced, life flows smoothly. When it’s not? Think bloating, sluggish digestion, and even dips in your mood.¹ 

The good news: everyday diet choices can make all the difference. By adding foods for good gut health, you’re giving your body a daily dose of TLC. 

1. The best foods for gut health: fibre-packed fruits & veggies 

If you’re wondering what foods are good for gut health, fibre is your friend. Fibre is the fuel your gut bacteria love to snack on. Fruits, vegetables, beans, and wholegrains all fall into this delicious category of gut-healthy food. 

Think of apples, carrots, oats, and leafy greens as everyday superheroes for your stomach. They bulk up your stool, make bathroom visits more regular, and keep everything moving without fuss. Plus, fibre-rich meals help you feel fuller for longer – so that mid-afternoon stomach rumble while the little one holds you prisoner as they nap across your lap might not be quite so fierce. 

2. Fermented foods for gut health: your microbiome’s best friend 

One of the most powerful foods for a healthy gut is fermented sauerkraut. Kimchi, yoghurt, kefir, and miso are also rich in probiotics – live bacteria that join the party in your gut and help maintain balance. 

These fermented foods for gut health support digestion, help reduce bloating and even play a role in boosting your immune system. Start small: a spoonful of sauerkraut alongside dinner or swapping your usual afternoon snack for a natural yoghurt. Tiny changes add up. 

3. Foods for good gut health: wholegrains & legumes 

If you’re thinking about how to get good gut health, legumes and wholegrains are must-haves. Lentils, chickpeas, brown rice, and barley are packed with fibre and resistant starch – meaning they travel to your large intestine intact, where your gut bacteria happily feast on them.² In other words, by enjoying a lentil curry or a chickpea salad, you’re basically hosting a dinner party for your gut microbes. Everyone leaves satisfied, including you. 

4. What to eat for a healthy gut: nuts, seeds & healthy fats 

Not all fats are created equal and when it comes to what to eat for a healthy gut, nuts, seeds, and olive oils are top choices. Walnuts, flaxseeds, chia seeds, and almonds provide fibre, and omega-3 fatty acids, that support your gut bacteria and reduce inflammation. 

Sprinkle them over your morning porridge, lunch salads, or smoothies when you’re on the go for a simple upgrade. They’ll not only support digestion but also give your skin and energy levels a radiant boost. Now that’s multitasking. 

5. Gut friendly foods that love you back: hydration & balance 

Looking after your gut isn’t only about what you eat – it’s also about how you support your body overall. Staying hydrated helps fibre do its job, while variety keeps your microbiome thriving. Stick to the same three meals on repeat and your gut bacteria may start to get bored. 

That’s why it pays to mix things up. Experiment with different gut friendly foods, play with colours on your plate, and remember that a little indulgence has its place too. The path to a happy gut doesn’t need to be complicated. By weaving in fibre-rich veggies, hearty wholegrains, and probiotic-packed fermented foods for gut health, you’re supporting digestion while also lifting your energy and overall wellbeing. 

Think of each meal packed with foods for a healthy gut as a small gift to yourself. Whether it’s a silky yoghurt parfait or a warming chickpea stew, the choices you make nourish not just your gut, but your sense of balance and vitality every day. 

And if you’re after more little swaps that make a big difference, take a peek at our guide to low calorie snacks and desserts. Because yes, treating yourself and looking after yourself can go hand in hand and you deserve both! 

Sources: 

¹ What is your gut microbiome, Clevland Clinic  

² Fibre, British Nutrition Foundation