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<\/p>\nYou might think the best foods for gut health are obvious: sour sauerkraut, zingy kimchi and as much Greek yogurt as you can handle. But there\u2019s more to eating for good gut health than fermented foods. Myriad factors make up\u00a0good gut health, from food and plant diversity to a well-functioning gut microbiome,\u00a0optimal fiber intake, and ensuring you consume enough pre- and probiotics to keep the trillions (yes, trillions) of bacteria in the gut happy.<\/p>\n
What is gut health?<\/p>\n
\u201cGut health isn\u2019t just about digestion, it\u2019s the cornerstone of everything: immunity, mood, skin clarity, hormone regulation, and even how well we sleep and recover,\u201d functional medicine and Ayurvedic doctor, and founder of\u00a0the Murthy Clinic,\u00a0Dr Vijay Murthy\u00a0explains to\u00a0Vogue. \u201cAnd, when I think about food for gut health, I think about nourishment at every level: the right macronutrients, the right microbes, and the right mindset.\u201d<\/p>\n
Something dermatologists speak about frequently is the link between the gut and the skin. Commonly known as the gut-skin axis, the effects of an imbalanced gut microbiome (the ratio of \u201cgood\u201d to \u201cbad\u201d bacteria in the gut) can manifest in inflammatory skin and scalp conditions such as eczema, psoriasis, and dermatitis. Plus, studies have shown that the gut also controls up to\u00a090%\u00a0of our serotonin production, and can have a marked impact on mood regulation.<\/p>\n
Why is fiber important for gut health?<\/p>\n
\u201cFiber is key for feeding your beneficial gut bacteria and helping produce short-chain fatty acids like butyrate, which support the gut lining and reduce inflammation,\u201d nutritionist, author of\u00a0Live To Eat\u00a0and\u00a0So Good\u00a0and\u00a0Epet\u014dme\u00a0founder\u00a0Emily English\u00a0explains. \u201cI always say: Fiber is the food your gut bacteria eat, so make sure you\u2019re feeding them regularly.\u201d<\/p>\n
What are the signs of an unhealthy gut?<\/p>\n
Bloating
\nFlatulence
\nConstipation or diarrhea
\nAcid reflux
\nNutritional deficiencies
\nBrain fog
\nPoor mental health
\nSkin issues like acne, eczema, and psoriasis<\/p>\n
Best foods for gut health to start eating today<\/p>\n
In the spirit of supporting better gut health, here are 16 gut-friendly foods to incorporate into your diet.<\/p>\n
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Blumarine<\/p>\n
1. Raspberries<\/p>\n
According to English, raspberries are one of the best things you can eat for better gut health. \u201cRaspberries are one of the highest-fiber fruits, with around 8 grams per cup.\u201d That\u2019s over 25% of your daily recommended fiber intake (around 30g) in one portion.<\/p>\n
2. Ground flaxseeds<\/p>\n
Sometimes referred to as a \u201ccolonic food\u201d,\u00a0flaxseeds\u00a0can help increase the number of good microbes and crowd out the more problematic ones in the gut, says nutritionist and functional medicine practitioner\u00a0Farzanah Nasser.<\/p>\n
\u201cFlaxseeds are a plant-based source of omega-3 and are also a phyto-oestrogen (plant-oestrogen), which can help with hormone balance,\u201d she describes. An easy way to start consuming them is sprinkling them into yogurt, mixing them into smoothies, or adding them to porridge or overnight oats.<\/p>\n
3. Fermented foods<\/p>\n
Zoe\u2019s\u00a0head nutritionist and author of\u00a0Every Body Should Know This,\u00a0Dr Federica Amati, says increasing the volume of fermented foods in your diet is a great way to improve your overall gut health. \u201cFermented foods, like kimchi, sauerkraut and other fermented fruits and vegetables, contain gut-friendly probiotic microbes and can help support the gut microbiome,\u201d she says.<\/p>\n
\u201cWe recently conducted a study that explored the effects of increasing fermented food intake in more than 6,000 people,\u201d she tells me. \u201cWe found that 42% reported less bloating and 52% reported feeling less hungry.\u201d<\/p>\n
4. Beans and legumes<\/p>\n
Described as \u201cfull of fiber\u201d and a \u201clongevity food\u201d by Nasser, beans and legumes can help with feeding the good bacteria in the gut, as they tend to contain both soluble and insoluble fiber. Pick from kidney beans, butter beans, edamame beans, black beans, borlotti beans, pinto beans, chickpeas, and myriad others for maximum variety.<\/p>\n
5. Kefir<\/p>\n
\u201cA fermented dairy drink that\u2019s rich in live cultures (or probiotics),\u00a0kefir\u00a0is a staple in my home because of the way it supports the balance of good bacteria in the gut,\u201d nutritionist and author of\u00a0The Unprocessed Plate,\u00a0Rhiannon Lambert, explains. \u201cThere\u2019s a growing body of evidence suggesting that regularly consuming probiotic foods like kefir can help improve gut microbial diversity, potentially supporting digestion, immune function, and even mood.\u201d<\/p>\n
6. Cooked leafy greens<\/p>\n
\u201cRainbow chard, kale, spinach, spring greens, and cavolo nero are all rich in\u00a0magnesium\u00a0and fiber, which feed beneficial gut bacteria and support regular bowel movement,\u201d says BANT registered nutritionist, hormone specialist, and author of\u00a0Everything I Know About Hormones,\u00a0Hannah Alderson. She emphasizes how important regular bowel movements are for detoxifying excess oestrogen from the body.<\/p>\n
7. Shiitake mushrooms<\/p>\n
\u201cShiitake mushrooms contain a special type of fiber known as \u2018beta-glucan\u2019,\u201d Nasser explains. \u201cIt helps to strengthen the gut lining, increase SCFA production, and plays a role in immune-modulation.\u201d In layman\u2019s terms, this means it can positively affect how the immune system functions.<\/p>\n
Nasser says she likes to buy dried shiitake mushrooms, blitz them in a blender or food processor, and then add them to the base of whatever she\u2019s cooking. So, for good gut health, think onions, garlic,\u00a0and\u00a0shiitake.<\/p>\n
8. Pumpkin seeds<\/p>\n
A handful of pumpkin seeds contains around 5 g of fiber and 150 mg of magnesium, which can help with gut motility and regular bowel movements, says English. \u201cA lot of people who experience bloating or constipation are low in magnesium, especially if they\u2019re stressed or not sleeping well,\u201d she says. Sprinkle on salads, porridge, or yogurt, or simply enjoy a handful as a mid-morning snack.<\/p>\n
9. Herbs and spices<\/p>\n
According to Dr. Murthy, carminative (anti-bloating) herbs and spices are a happy gut\u2019s best friends. \u201cGinger, fennel, ajawain (carom) cumin, coriander, cinnamon, and mint all support digestion, reduce bloating and regulate gut motility (the way in which the digestive tract moves food and waste through),\u201d he explains. His best tip is to sip a warm ginger and mint tea in the morning to \u201cwake up\u201d the gut.<\/p>\n
10. Stewed fruit<\/p>\n
Ideal for when you fancy a warming sweet treat, cooked fruits are high on Alderson\u2019s list of the best foods for gut health. \u201cCooked apples and stewed berries are high in pectin, a soluble fiber that feeds your gut bacteria, especially those linked to inflammation reduction and gut lining health.\u201d<\/p>\n
11. Healthy fats<\/p>\n
\u201cExtra virgin olive oil, avocados, nuts, and omega-3 rich fish can help calm inflammation and support the gut lining,\u201d nutritionist, naturopath, and founder of\u00a0Artah,\u00a0Rhian Stephenson\u00a0tells me. Consider swapping low-quality, heavily processed cooking oils like corn and some sunflower varieties for healthier alternatives, such as ghee, coconut, extra virgin olive, or avocado.<\/p>\n
12. Dark chocolate<\/p>\n
In addition to offering a range of health benefits (better mood being just one of them), dark chocolate contains a notable amount of fiber, says Nasser. \u201cOne study found that a serving size of 85% dark chocolate helped to improve gut health,\u201d she says. \u201cThe darker the chocolate, the more fiber and polyphenols it\u2019ll contain.\u201d<\/p>\n
13. Bone broth<\/p>\n
An often overlooked part of good gut health is the gut lining. The innermost layer of the digestive tract, the gut lining, can control how well food is able to pass through the colon without pesky particles \u201cleaking\u201d back into the bloodstream. \u201cBone broth\u00a0is rich in collagen, glycine, and glutamine,\u201d English explains, noting that each of these nutrients plays an important role in maintaining the integrity of the gut lining.<\/p>\n
\u201cGlycine has anti-inflammatory properties that also support tissue repair. So, when your gut feels unsettled, bone broth is a great, simple way to nourish without overloading. I use it in soups, sauces, or even stirred into hot chocolate for a more savoury, calming option,\u201d she concludes.<\/p>\n
14. Prebiotic-rich foods<\/p>\n
Not as well-known as probiotics,\u00a0prebiotics\u00a0are non-digestible elements of certain foods that act as a food source for the beneficial bacteria in the gut. Probiotics, on the other hand, are the actual beneficial microorganisms themselves. \u201cGarlic, onions, leeks, asparagus, bananas, oats, and dandelion greens are all excellent sources of prebiotic-rich foods,\u201d says Stephenson.<\/p>\n
15. Polyphenol-rich foods<\/p>\n
Similarly,\u00a0polyphenol-rich foods, namely pomegranate, blueberries, turmeric, curry leaves, green tea, and herbs like holy basil, are all on Dr Murthy\u2019s checklist. \u201cThey act as antioxidants, anti-inflammatories and prebiotics, helping to repair and rebalance the gut ecosystem,\u201d he says.<\/p>\n
16. Bitter foods<\/p>\n
\u201cBitter greens like rocket, dandelion, and chicory support digestion and liver function, with gut health benefits by stimulating digestion, supporting the gut microbiome and potentially aiding in nutrient absorption,\u201d Alderson explains, noting that they\u2019re especially helpful for anyone struggling with sluggish digestion, bloating, or hormonal breakouts.<\/p>\n
7 easy ways to improve your gut health quickly<\/p>\n
Everything we do affects our gut, from stress to sleep, travel, sickness, and more. Here are easy ways to improve your gut health quickly, straight from gut health expert Nasser.<\/p>\n
Incorporate more plant-based foods into your diet
\nStay hydrated, as it helps move food through the gut
\nInclude fermented foods in your daily diet
\nTry to \u201ceat the rainbow\u201d daily as each color of fruit or vegetable contains a unique combination of important plant chemicals
\nChew each mouthful\u00a0of food around 25 times to help kickstart digestion
\nTake a few deep breaths before and after eating to help calm the nervous system and improve digestion<\/p>\n
When to seek professional help<\/p>\n
Persistent diarrhea or constipation that lasts for more than a few days or recurs frequently
\nBlood in your stool or black, tarry stools
\nUnexplained weight loss or loss of appetite
\nSevere or ongoing abdominal pain, especially if it wakes you at night
\nDifficulty swallowing, persistent nausea, or vomiting
\nChronic heartburn or reflux that doesn\u2019t improve with dietary changes
\nFood intolerances, frequent fatigue, or sleep disturbances are linked to digestive issues<\/p>\n
\u201cThe most important thing to do, when you notice changes to your gut function (like bloating, pain, loose stools or constipation), is to get the right help quickly,\u201d says consultant dietician and head of nutrition at\u00a0Heights,\u00a0Sophie Medlin. \u201cTo employ a useful metaphor: if you have a garden that you\u2019ve allowed to fill with weeds for decades, it will take longer to turn it back into a flourishing flower and vegetable garden than if you have just recently noticed changes that could quickly be resolved with light weeding and some fertilizer.\u201d<\/p>\n
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