Everything you eat and drink impacts your body. Some for good, some for bad.
For instance, we all know that the right foods can help you lose weight or feel energized, while the wrong foods can lead to you gaining weight or feeling sluggish.
But the foods you eat go far beyond this—they also affect your gut—and your gut has an impact on more than just digestion.
So, let’s talk about all things gut health. We’ll look at…
- Why it’s so important to take care of your gut
- How to tell if your gut isn’t at its best
- Foods to eat (and ones to avoid) to improve your gut health
- Other ways to look after your gut so that your gut looks after you
Once you start making a conscious effort to eat with your gut health in mind—you’ll soon notice a difference in how you feel.
Let’s dive straight into what knock-on effects a healthy gut can have on the rest of your body.
Why gut health matters
To see real lasting changes to your health and wellness, you have to start from within. That’s why a strong and balanced gut is so crucial to how you feel. It’s an essential part of your overall wellbeing
In fact, your gut is so important that it’s often referred to as the second brain. Trillions of friendly bacteria live inside it, performing several crucial functions, such as aiding digestion, synthesizing vitamins, and inhibiting the growth of harmful bacteria.
The benefits of feeding these bacteria the proper nutrients are immense – just take a look at what a healthy gut can lead to.
Better digestion and immune function
Firstly, maintaining good gut health in this way can aid digestion, which means you’ll experience fewer tummy troubles and less bloating.
A healthy gut is also linked to better immune function, which reduces the risk of general illnesses and infections, as well as nasty inflammatory conditions like irritable bowel syndrome (IBS), Crohn's disease, and ulcerative colitis.
Better mental health
Studies also suggest that there’s a strong gut-brain connection, meaning that gut health can influence mental wellbeing. Whereas a healthy gut harbors beneficial bacteria (the good guys) that are linked to lower levels of anxiety and depression, an unhealthy gut may trigger inflammation and could have a negative impact on your mental health.
Better weight management
Having a healthy gut can even help you regulate weight fluctuations and reduce your risk of obesity, as the types of bacteria present in the gut microbiome can affect how your body processes food and stores fat.
Your diet is one of the most significant factors that can influence the composition of these healthy gut microbes – so eating foods that promote good gut bacteria can have a positive impact on your ability to successfully manage your weight.
As you can see, the health of your gut has a far-reaching impact across lots of other areas of your health and wellness. So, it’s really important to take care of your gut microbiota.
But how do you know if your gut is in good shape or not in the first place?
What are the signs of bad gut health?
When your gut health is out of balance, it can show in various ways.
But if you’re able to recognize the common signs and symptoms that may indicate an unhealthy gut, you'll be able to take steps to restore your gut health naturally to prevent further complications.
Some things to watch out for include…
- Digestive issues: Frequent bloating, gas, constipation, diarrhea, or an overall feeling of discomfort in the digestive system can be signs of an unhealthy gut. These symptoms might be due to an imbalance in gut bacteria or problems with the digestion and absorption of nutrients.
- Food intolerances: Developing new food sensitivities or intolerances could mean you have an imbalanced gut. If you notice that certain foods you once tolerated are now causing you digestive distress, it may be a sign of compromised gut health.
- Chronic fatigue: Feeling constantly tired, even after adequate sleep, may also be linked to poor gut health. An unhealthy gut can affect nutrient absorption, leading to deficiencies that can impact your energy levels.
- Mood changes: The gut-brain connection is powerful, and an unhealthy gut can contribute to mood swings, anxiety, depression, or heightened stress levels. As your gut produces several neurotransmitters that regulate mood, an imbalance in gut bacteria can disrupt their production.
- Skin problems: Inflammation and imbalances in gut bacteria can contribute to skin problems as your body tries to eliminate toxins through the skin. So issues like acne, eczema, or rosacea could be another indicator of poor gut health.
- Weakened immune system: As the gut plays a vital role in immune function, an unhealthy gut can lead to compromised immune responses. Frequent colds, infections, and a susceptibility to illnesses are all common signs of a weakened immune system.
Now that you know what to look out for when it comes to your gut health, you’re probably wondering how to best overcome any gut issues and get you back to your brilliant best— and the answer is… food
The 16 best foods for better gut health
Eating well is your first step to a healthy gut, so here's a list of our favorite foods and drinks to include in your weekly meals and snacks that are beneficial for gut health.
Yogurt
Yogurt is fermented with friendly bacteria called probiotics. These live cultures of good bacteria are what help you maintain healthy gut flora and aid digestion. Mix it up with some oats and berries, and you’ll be onto a real winner.
Kefir
Kefir is a fermented drink, similar to milk or yogurt, that’s packed with probiotic bacteria and enzymes.
The word kefir actually means “good feeling” in Turkish, which is bang on the money—as it’s great for supporting gut health and helping to alleviate digestive issues.
Kimchi
Kimchi is made from fermented vegetables and is absolutely loaded with beneficial bacteria that promote gut health and support a healthy immune system.
A sneaky way to get some kimchi into your diet is to mix it into rice dishes, scrambled eggs, or soups and stews.
Tempeh
Made from fermented soya beans, tempeh is a great source of probiotics and prebiotics, benefiting gut health and providing you with some delicious plant-based protein.
Kombucha
Kombucha is a fizzy, fermented drink (typically made using green or black tea) that contains probiotics and antioxidants to support your gut health and overall wellbeing.
Sauerkraut
Sauerkraut is usually made by fermenting raw cabbage with lactic acid bacteria (are you sensing a theme with fermented foods here?).
It’s delicious, rich in probiotics, and provides lots of extra fiber and vitamins—all of which aid gut health and overall digestion.
Miso
A traditional Japanese seasoning with a deep and savory taste (known as umami) that’s famously used to make miso soup. Miso contains probiotics that can help further improve your gut flora and digestion.
Bananas
As well as being rich in potassium, bananas also provide prebiotics that help fuel the growth of beneficial gut bacteria and support healthy digestion.
Apples
Packed with fiber and antioxidants, apples are another great snack option to enhance your gut health and help you maintain a healthy gut microbiome.
Berries
Just like apples, berries are high in fiber and antioxidants. Raspberries, strawberries, blackberries, and blueberries all support good gut health and may even help reduce inflammation in the digestive tract.
Garlic
Known for its prebiotic properties (and its ability to jazz up many a tasty dish), garlic supports the growth of beneficial gut bacteria and aids digestion, too.
Onions
Like garlic, onions are another prebiotic-rich food that add flavor to lots of meals. They also contribute to a healthy gut microbiome and support overall digestive health. Throw some garlic and onions into your pan when cooking for a double whammy.
Legumes
Beans, lentils, and chickpeas are all full of fiber and prebiotics. So filling out your meals with legumes like these can support your gut health and enhance digestive function.
Green tea
If you want to look after your gut, skip your morning coffee and drink green tea instead. It’s packed with polyphenols and antioxidants, which are great for gut health and may help reduce your risk of digestive disorders.
Bone broth
Not the most appealing option on this list, but you don’t have to drink it on its own—you can cook with it instead, reaping all the rewards of the collagen and amino acids that bone broth provides to boost gut health and help soothe and repair your gut lining.
Water
Yes, water! Simple, classic water. Staying hydrated is essential for good gut health, as water helps you digest foods, absorb nutrients, and aids overall gastrointestinal function.
Adding a variety of these foods and drinks into your diet will help promote a diverse and healthy gut microbiome, which can then lead to improved digestion, better immune function, and enhanced overall health and well-being.
So, that’s what you should be adding into your diet, now how about things that you should be taking out of your weekly meal plan?
Foods to avoid for better gut health
It’s all well and good knowing what to eat and drink for improved gut health. But to really take control of how your gut feels—you also need to know what foods to avoid.
The following types of food can be pretty detrimental to your gut health, so try to remove them from your diet if possible or cut down on them where you can at the very least:
- Processed foods: As they’re usually high in refined sugars, unhealthy fats, and artificial additives, ultra-processed foods can disrupt the balance of good gut bacteria and contribute to inflammation in the gut.
- Sugary beverages: Drinks like sodas, fruit juices, and energy drinks are loaded with sugar, which can feed harmful gut bacteria, disrupt gut microbiota, and lead to digestive issues.
- Artificial sweeteners: Often found in “diet” products, artificial sweeteners can alter the composition of your gut bacteria, increase sugar cravings, and negatively impact digestive function.
- Trans fats: These are the bad fats that are found in fried foods, processed snacks, and margarine. Trans fats increase inflammation in the gut, disrupt gut bacteria balance, and impair your digestive health.
- High-fat foods: Foods high in saturated fats are off the menu too. Too much of things like red meat, butter, and full-fat dairy products, can slow down digestion, promote inflammation in the gut, and negatively affect gut microbiome diversity.
- Excessive alcohol: Overconsumption of alcohol can damage your gut lining, disrupt the balance of gut bacteria, and lead to inflammation and digestive disturbances.
- Artificial additives: The preservatives, colorings, and flavor enhancers found in highly-processed foods can irritate your gut lining, disrupt gut health, and contribute to gastrointestinal issues.
- Dairy products: A sensitivity to the lactose or casein found in dairy can lead to bloating, gas, diarrhea, and other digestive discomforts that can impact gut health.
- Gluten-containing foods: If you suffer from a gluten sensitivity or celiac disease, consuming gluten-rich grains like wheat, barley, and rye can trigger gut inflammation, disrupt gut health, and lead to digestive problems.
- Caffeinated beverages: Moderate consumption of caffeine is generally fine for most people, but excessive intake of coffee, tea, or energy drinks can irritate the gut lining, disrupt the gut microbiome, and exacerbate digestive issues.
Limiting or avoiding these foods and drinks can help support a healthy gut microbiome, reduce inflammation in the digestive tract, and promote overall gastrointestinal wellness.
If you suspect that certain foods are negatively impacting your gut health, it may be worth consulting with a healthcare professional or registered dietitian for personalized dietary recommendations.
What other things can improve gut health?
It’s not all about making changes to your diet. There are lots of other steps you can take to improve your gut health and support overall gastrointestinal wellness, too.
- Manage stress: Chronic stress can have a negative impact on your gut health. So try some regular stress-reducing activities like meditation, yoga, deep breathing exercises, or spending time in nature to stay relaxed and support the microbiome in your gut.
- Sleep: Adequate sleep is also essential for gut health, as it allows your body to properly repair and restore itself. Aim for seven to nine hours of quality sleep each night for optimal digestive function.
- Physical activity: Regular exercise can have a positive effect on the health of your gut by reducing inflammation, promoting healthy digestion, and enhancing overall well-being. Aim for at least 150 minutes of moderate-intensity exercise per week.
- Stay hydrated: As we saw above, hydration is crucial for digestive health, so be sure to drink plenty of water throughout the day to support proper digestion and nutrient absorption.
- Limit antibiotic use: While antibiotics are necessary for treating bacterial infections, overuse or misuse can disrupt the delicate balance of bacteria in the gut. Only take antibiotics when specifically prescribed by a healthcare professional.
- Limit NSAID use: Nonsteroidal anti-inflammatory drugs (NSAIDs) can also irritate your gut lining and disrupt gut health. As with antibiotics, limit the use of NSAIDs and always follow dosing instructions from your healthcare provider.
- Avoid exposure to environmental toxins: Minimizing exposure to environmental toxins, such as pollutants, pesticides, and harmful chemicals, can help reduce the burden on your gut and support overall gastrointestinal health.
- Take probiotic supplements: Adding a high-quality probiotic supplement to your daily diet routine is an easy way to support a healthy gut microbiome. They’re often the missing piece that can take your gut health from average to great.
- Seek professional guidance: If digestive issues persist or you have underlying gastrointestinal concerns, speak to a healthcare professional—like a gastroenterologist or a registered dietitian—to get personalized recommendations for improving your gut health.
When it comes to gut health and overall wellness, it’s always a good idea to take a holistic approach. Don’t just focus on one thing—look for ways to make changes and improvements in lots of little ways, and they’ll soon add up.
This is why your diet is such a good place to start. You can make small tweaks and adjustments but notice big changes to how you look and feel.
Nutrition is the core of good gut health, but most people consume too many of the wrong things and not enough of the right nutrients.
So ditch those harmful foods mentioned above, eat more of the good stuff, and level up your diet with a quality probiotic supplement that feeds your microbiota with what they need to thrive. You’ll be amazed at the difference it makes to your health and wellness.
Once you’ve noticed how great a healthy gut makes you feel, you’ll never look back.
