The Best Foods For Your Gut Health

Your gut does much more than digest your food, research shows. Here's how a healthier gut can mean a healthier, even happier you.

According to a growing stack of studies, our gut bacteria affect much more than digestion. And balancing the beneficial bacteria with the harmful bugs is key to keeping your gut happy and humming along.

Confused about what to eat and what not to eat for good gut health?


Live yogurt is an excellent source of so-called friendly bacteria, also known as probiotics. Look out for sugar-free, full-fat versions and add your own fruit for a tasty breakfast. Yogurt drinks can contain high numbers of bacteria that are good for the gut, far more than you would find in a normal yogurt. Do be mindful though as they can have high sugar content.


This probiotic yogurt drink is made by fermenting milk and is packed with good bacteria.


Miso is made from fermented soya beans, plus barley or rice, and contains a range of goodies such as helpful bacteria and enzymes.


Edible mushrooms are known for helping prevent allergies, cancer, and help regulate cholesterol, and have a stronger immune system. Recent studies have linked many of these benefits to the fact that mushrooms improve the gut's microbiota.


This is finely chopped cabbage that has been fermented. This great source of probiotics, fiber, and vitamins is best known as a German dish, but versions exist in Eastern and Central Europe.


This Korean specialty of fermented vegetables brings the benefits of probiotic bacteria along with vitamins and fiber.


Made by fermenting the dough, it’s more digestible than regular bread and its energy releases slowly. It makes fantastic toast too.


These have good probiotic properties, which means they are a treat for your gut bacteria — high in fiber, and full of fatty acids and polyphenols. A handful of almonds makes an excellent snack when you’re feeling peckish.

Olive oil

Gut bacteria and microbes like a diet of fatty acids and polyphenols. These are found in olive oil. Studies have shown that it helps reduce gut inflammation.


Gut bacteria need fiber to flourish, so the more fruit and vegetables you consume the better. Peas are full of soluble and insoluble fiber to help keep your system in balance.


Garlic, with its antibacterial and antifungal properties, can help keep “bad” gut bacteria under control and help balance yeast in the gut.


Fresh ginger can help in the production of stomach acid and it stimulates the digestive system to keep food moving through the gut.