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<\/p>\nKeeping our gut microbiome in check with a regular intake of plant foods and fermented products can influence our digestion, immunity and mental wellbeing. But it may come as a surprise to learn that not every food marketed as gut-friendly is good for your all-round health. The British Heart Foundation recently urged consumers to check labels of gut-friendly foods including kimchi and kombucha, warning that despite their benefits for the microbiome they may pose hidden risks to heart health when eaten in excess.\u00a0<\/p>\n
Fermented foods such as kimchi and sauerkraut contain beneficial bacteria but also worrying amounts of salt, linked to high blood pressure and a raised risk of heart attacks and stroke, the BHF said. Similarly, fruit yoghurts and the fermented tea drink kombucha hold benefits for the microbiome but can be high in sugar, too much of which leads to weight gain and can increase the risk of a heart attack, stroke or other cardiovascular disease.\u00a0<\/p>\n
\u201cA lot of these products can contain high levels of salt or sugar, so it is important to be aware of the potential drawbacks,\u201d says Tracy Parker, the nutrition adviser for the BHF. \u201cBy ensuring you check package labels for added salt and sugars and eat each in moderation, you can make sure the risks do not outweigh the benefits for your heart health.\u201d<\/p>\n
In the UK, high-salt foods are those containing more than 1.5g of salt per 100g. High sugar foods contain more than 22.5g of sugar per 100g. So how did some of the bestselling gut health foods fare under expert scrutiny? We asked Dr Laura Brown, senior lecturer in food, nutrition and health sciences at Teesside University, the gut health nutritionist Eli Brecher, the registered nutritionist Rhiannon Lambert and the dietician Bahee Van de Bor to assess their overall health benefits.<\/p>\n
<\/p>\n
Boundless Gut Happy Snacking Sour Cream & Onion Chips<\/p>\n
Price: \u00a32.20 for an 80g bag
What is it: Crunchy chips made with sprouted sorghum, a naturally gluten-free grain, which promise to be kind to your gut.\u00a0
Sugar: 1.7g per 100g
Salt: 0.92g per 100g
Expert verdict: Sorry, but these are still crisps. It\u2019s a positive that they use a grain, but they contain 6.3g fibre per 100g and you\u2019d get a similar amount from popcorn \u2014 and even a 45g bag of regular potato crisps provides 2g of fibre. They are a treat food and not a meaningful contributor to gut health. (BVB)
Health rating: \u2606\u2606\u2606\u2606\u2606<\/p>\n
Yakult Original<\/p>\n
Price: \u00a36 for 15 x 65ml bottles
What is it: A fermented probiotic milk shot containing over 20 billion strains of Lactobacillus casei Shirota bacteria per 65ml bottle. Designed to be drunk daily.
Sugar: 13.6g sugar per 100ml
Salt: Trace
Expert verdict: Yakult has been widely researched and can support gut health in some people, especially when it comes to digestive regularity. However, the bottle is small and the product very sweet \u2014 it contains added sugar as well as glucose-fructose syrup for a whopping 8.8g per bottle \u2014 so it\u2019s not the best option nutritionally. It might help a bit but is not a main gut health strategy. (EB)
Healthy rating: \u2605\u2606\u2606\u2606\u2606<\/p>\n
Unrooted Good Gut Apple Cider Vinegar, Ginger and Baobab Single Shot<\/p>\n
Price: \u00a32 for 60ml
What is it: A wellness shot containing apple cider vinegar (ACV) and the antioxidant, fibre-rich African fruit baobab.\u00a0
Sugar: 3.5g per 100ml
Salt: Trace
Expert verdict: The fibre content is relatively modest at about 1.6g per 100ml so, given it is a small shot, the contribution to daily fibre intake is minimal. Much of the base comes from fruit juices, meaning it contains free sugars without the same fibre benefits you\u2019d get from eating whole fruits. Unlikely to have a meaningful impact on gut health in isolation. (RL)
Health rating: \u2605\u2606\u2606\u2606\u2606<\/p>\n
Biomel Belgian Chocolate Gut Health Shot<\/p>\n
Price: \u00a31.20 for 125ml
What is it: Wellness shot made with coconut milk, sugar, cacao, chicory root fibre, gellan and guar gum.
Sugar: 4.9g per 100ml
Salt: 0.1g per 100ml
Expert verdict: This combines several strains of live cultures, which are often associated with digestive and immune health, and added chicory root fibre, which acts as a prebiotic and is linked to gut health. However, it is a flavoured product with added sugar that isn\u2019t as good for the gut as fibre-rich whole foods. (RL)
Health rating: \u2605\u2606\u2606\u2606\u2606<\/p>\n
The Gut Stuff High Fibre Fruit and Nut Bar (Sea Salt and Caramel)<\/p>\n
Price: \u00a31.30 for 35g
What is it: Date-based bar with peanuts, cashews, sunflower seeds, sea salt and natural caramel flavouring
Sugar: 33g per 100g
Salt: Trace
Expert verdict: It is genuinely high in fibre with 28.9g per 100g, but a good portion of that fibre comes from chicory root, a type of fibre that can trigger bloating or pain in people with IBS. Its main ingredient is date paste so it is high in free sugars. Fine as an occasional treat, but not to eat every day. (BVB)
Health rating: \u2605\u2605\u2606\u2606\u2606<\/p>\n
Willy\u2019s Organic Probiotic Apple Cider Vinegar (Turmeric)<\/p>\n
Price: \u00a36.80 for 500ml
What is it: A raw, unfiltered and unpasteurised apple cider vinegar (ACV), made by fermenting 48 varieties of organic crushed apples, mixed with honey, turmeric and lemon. Contains probiotics including acetobacter and lactobacillus which the manufacturers say support \u201cdigestion, gut balance and natural energy\u201d.
Sugar: 14.1g per 100ml
Salt: Trace
Expert verdict: ACV is heavily marketed as being good for gut health although the scientific evidence is modest. It may support digestion for some people but is not a significant probiotic source. Small amounts (up to 25ml daily) diluted in water or used in dressings would be fine but the acidity of vinegar can affect teeth and digestion in sensitive people. It is sweetened with honey, which bumps up the sugar content \u2014 stick to the original ACV for minimal sugar content of 0.3g per 100ml. (EB)
Health rating: \u2605\u2605\u2606\u2606\u2606<\/p>\n
Momo Organic Kombucha (Elderflower)<\/p>\n
Price: \u00a34.10 for 330ml
What is it: A lightly carbonated, elderflower-flavoured kombucha drink made using water, a live starter culture, sugar, apple juice and tea. It is flavoured with dried elderflowers.
Sugar: 2.8g per 100ml
Salt: Trace
Expert verdict: This drink contains fermented compounds and some live cultures which can contribute to dietary variety \u2014 a positive for gut health. But as with any kombucha it is not a major probiotic source. (EB)
Health rating: \u2605\u2605\u2606\u2606\u2606<\/p>\n
Activia Strawberry Yoghurt<\/p>\n
Price: \u00a32.75 for 4 x 115g pots
What is it: Billed as good for \u201cgut health\u201d, this yoghurt is sweetened with sugar and only 9 per cent strawberries. It contains the live cultures Bifidobacterium lactis, Streptococcus thermophilus, Lactobacillus bulgaricus and Lactococcus lactis, which \u201care given 8 hours to develop\u201d during manufacturing.
Salt: 0.14g per 100g
Sugar: 12g per 100g
Expert verdict: This flavoured yoghurt contains quite a bit of added sugar and is much more processed, so it is not the strongest probiotic food you can buy. A few pots a week is better than nothing for gut health, although plain live yoghurt \u2014 a wonderful fermented food \u2014 with fresh fruit would be a much better choice. (EB)
Health rating: \u2605\u2605\u2606\u2606\u2606<\/p>\n
The Cultured Collective Sauerkraut (Fennel, Apple & Dill)<\/p>\n
Price: \u00a34.50 for 235g
What is it: Fermented unpasteurised sauerkraut made with cabbage, fennel and apple puree (for sweetness), and containing live cultures.
Salt: 2.5g per 100g
Sugar: 2.7g per 100g
Expert verdict: Because it is raw, unpasteurised and naturally fermented, this product retains live cultures that can help support microbial diversity, while the cabbage also contributes fibre that feeds beneficial gut bacteria. The main drawback is its salt content which, as with most sauerkrauts, is high. Use as a condiment with a couple of tablespoons a few times a week being enough to make it a useful addition to meals. (EB)
Health rating: \u2605\u2605\u2605\u2606\u2606<\/p>\n
Remedy Kombucha (Ginger and Lemon)<\/p>\n
Price: \u00a31.95 for 250ml
What is it: A naturally fermented sparkling drink made using carbonated water, sugar and black and green tea leaves, plus the raw kombucha culture. Flavoured with ginger juice, lemon juice and the plant-based sweetener stevia.\u00a0
Sugar: 0.0g per 100g
Expert verdict: Contains strains of good bacteria from the acetobacter and gluconobacter species and yeast from the saccharomyces genus and lower in sugar than many on the market. However, kombucha delivers far fewer live bacteria than products such as kefir or yoghurt, so is not the best source of probiotics. It is more of an added extra fermented food than a core gut health staple. (EB)
Health rating: \u2605\u2605\u2605\u2606\u2606<\/p>\n
Modern Baker Superloaf Seeded<\/p>\n
Price: \u00a32.40 for 400g
What is it: According to the manufacturer, it is a loaf developed after five years of lab research \u201cto identify the precise mix of fibres and nutrients needed to promote gut health\u201d.
Salt: 0.8g per 100g
Sugar: 1.0g per 100g
Expert verdict: Bread can play a valuable role in supporting gut health, particularly when it\u2019s wholegrain and includes a variety of seeds like this. Ingredients such as guar and acacia gum are added to improve texture and shelf life but they are also sources of soluble fibre and can help towards your daily target of 30g fibre per day. (RL)
Health rating: \u2605\u2605\u2605\u2605\u2606<\/p>\n
The Coconut Collab Plain Gut Health Coconut Yoghurt<\/p>\n
Price: \u00a32.50 for 350g
Sugar: 1.2g per 100g
Salt: Trace
What is it: A dairy\u2011free, vegan and gluten\u2011free product that contains multiple strains of live cultures.
Expert verdict: This product is fermented with multiple strains of bacteria, all of which have great evidence behind their positive effects on gut health. It\u2019s great to see a product like this that has no added sugar while also being fortified with calcium and vitamins D, B6 & B12. Optimal gut health requires probiotics and fibre, and this is very low in fibre (0.1g per 100g), so you would need to eat it with some fruit and wholegrains. (LB)
Health rating: \u2605\u2605\u2605\u2605\u2606<\/p>\n
M&S Good Gut Multigrain Porridge<\/p>\n
Price: \u00a31.85 for 200g
What is it: Ready-made porridge pot containing oats, barley, spelt and seeds.
Salt: Trace
Sugar: 3.4g per 100g
Expert verdict: Grains, particularly oats and barley, which contain a type of soluble called beta-glucans, are known to support digestive health and good gut function. Another ingredient, chicory root fibre, is a prebiotic, meaning it feeds beneficial gut bacteria. However, despite the \u201cgood gut\u201d labelling, the fibre content of this porridge is relatively low (2.1g per 100g). You\u2019d need to pair it with fresh fruit, nut butters and a sprinkle of seeds for a gut-friendly meal. (RL)
Health rating: \u2605\u2605\u2605\u2605\u2606<\/p>\n
Biotiful Kefir Drink Original<\/p>\n
Price: \u00a32.60 for 500ml\u00a0
What is it: Fermented milk with live cultures including Bifidobacterium, Lactobacillus acidophilus, Lactobacillus casei and Lactobacillus rhamnosus.
Salt: Trace
Sugar: 2.8g per 100g
Expert verdict: Kefir naturally contains live cultures and typically offers a wider diversity of bacteria than standard yoghurt. It also provides protein and calcium, which adds nutritional value beyond probiotics, and a daily serving of 250ml is a realistic way to help gut support. This variety is unsweetened but be mindful that flavoured kefir drinks often contain added sugar. (EB)
Health rating: \u2605\u2605\u2605\u2605\u2605<\/p>\n
Vadasz Raw Kimchi<\/p>\n
Price: \u00a34.50 for 400g
What is it: Salted, fermented and seasoned vegetables including Chinese leaf cabbage, carrots, spring onions, ginger and garlic. Contains live healthy lactic acid bacteria.
Salt: 2.1g per 100g
Expert verdict: A fermented vegetable product that provides live bacteria alongside fibre, which helps to feed beneficial gut microbes for a double gut health whammy. Because it is raw and unpasteurised, the live cultures are preserved. A very positive choice, although you wouldn\u2019t want to eat too much of it as its salt content is high. A couple of tablespoons several times a week is enough to gain benefits. (EB)
Health rating: \u2605\u2605\u2605\u2605\u2605<\/p>\n
M&S Good Gut 35+ Gut Booster Salad<\/p>\n
Price: \u00a33 for 160g
What is it: Ready-to-eat cooked rice, quinoa and lentils with butternut squash, pepper, courgette and edamame soya bean vegetable mix and a pot of turmeric yogurt sesame seed paste dressing.
Salt: 0.68g per 100g
Sugar: 4.5g per 100g
Expert verdict: Diversity of plant foods is the best thing for your gut. This salad has a good variety of grains, legumes, vegetables, seeds and herbs, each contributing different types of fibre, and there are live cultures within the yoghurt-based dressing that bring additional gut benefits. There\u2019s a small amount of honey in the dressing but most of the sweetness comes naturally from the veg. (RL)
Health rating: \u2605\u2605\u2605\u2605\u2605<\/p>\n
Bio&Me Granola Super Seedy and Nutty<\/p>\n
Price: \u00a33.95 for 360g
What is it: From a brand created by Dr Megan Rossi, a world-leading gut health specialist and research fellow at King\u2019s College London, it comes with a promise of providing 15 of your recommended 30 weekly diverse plant-based foods. In addition to gut-friendly oats, ingredients include skin-on (for added fibre) almonds and hazelnuts, seeds such as sunflower, pumpkin, brown linseed and chia as well as dates and quinoa.
Sugar: 9.7g per 100g
Salt: Trace
Expert verdict: While many granolas are marketed as healthy, this is one of the few that actually live up to that reputation. It is built around the concept of fibre diversity \u2014 one of the most evidence-based ways to support gut bacteria \u2014 with multiple plant ingredients that help nourish the gut microbiome. There is no added sugar \u2013\u2014 the sweetness comes from the added fruit. One serving most days would be beneficial, especially when paired with live yoghurt or kefir. (EB)
Health rating: \u2605\u2605\u2605\u2605\u2605<\/p>\n
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Innocent Gut Health Kiwi, Ginger, Apple and Lime Shot<\/p>\n
Price: \u00a32 for 80ml
What is it: A wellness shot made with apple juice, courgette juice, golden kiwi puree, lime juice, ginger juice, apple cider vinegar, chicory root, calcium lactate, spirulina extract and turmeric.\u00a0
Sugar: 6.8g per 100ml
Salt: Trace
Expert verdict: This combines a range of fruit and plant-based ingredients along with the probiotic strain Bacillus coagulans GBI-30, 6086. It stands out compared with similar products because of its fibre content, which is relatively high at about 3.5g per 100ml. For a drink, that\u2019s a meaningful contribution, although it\u2019s small so no magic bullet for improving your gut. (RL)
Health rating: \u2605\u2605\u2605\u2605\u2605<\/p>\n
Symprove Daily Live & Active Bacteria Food Supplement<\/p>\n
Price: \u00a322.99 for 500ml
What is it: A water-based drink containing four strains of live, active bacteria. It is designed to be consumed daily as a 70ml shot on an empty stomach.
Sugar: 3.57g per 100ml
Salt: Trace
Expert verdict: Symprove\u2019s water\u2011based delivery has been shown to improve bacteria\u2019s survival through digestion, which is one of the biggest issues with standard probiotics. It is dairy\u2011free, gluten\u2011free and vegan, and contains the strains Lactobacillus rhamnosus, L. acidophilus, L. plantarum and Enterococcus faecium. It lacks fibre so is not an all-round gut remedy and is best used in conjunction with a high-fibre diet. (LB)
Health rating: \u2605\u2605\u2605\u2605\u2605<\/p>\n","protected":false},"excerpt":{"rendered":"Keeping our gut microbiome in check with a regular intake of plant foods and fermented products can influence…\n","protected":false},"author":2,"featured_media":535753,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[59,102,56,54,55],"class_list":{"0":"post-535752","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-gb","9":"tag-health","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/535752","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=535752"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/535752\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/535753"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=535752"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=535752"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=535752"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}