Gut Health Foods: What Does A Gut Health Diet Look Like?

Why is a gut health diet so important?

Our gut contains an ecosystem of bacteria that make up what’s called the gut microbiome. Research shows that a healthy gut microbiome is largely responsible for overall health, and of all the elements that influence your gut microbiome (e.g. age, diet, genetics), diet is easiest to modify by introducing gut healthy foods.

If you’re experiencing a gut issue, it could be traced back to the foods you eat. So if you’re trying to follow a diet centred around Gut Health, we’re here to introduce gut healthy foods that you can easily incorporate into your routine.

Nutritionist tip on gut health foods: Kristen Stavridis

What are the top gut-friendly foods I should prioritise in my weekly shop to support gut health?

“To best support gut health, you want to include as many plant foods as possible (think fruit like berries, banana and apples, veg like artichokes, avocado and broccoli, nuts, seeds, wholegrains like brown bread or quinoa, beans and pulses) as well as some fermented foods like sourdough, kimchi and/or Biotiful kefir. The plant foods will provide prebiotic fibre to support your gut bacteria as well as other gut-supporting nutrients like vitamin C, while fermented food provides an additional boost of beneficial bacteria for our gut microbiome.”

Which foods are good for gut health?

Fermented foods

Fermented foods are growing in popularity, as research shows they can help to support gut health and influence the composition of the gut microbiome. They present a safe way of increasing beneficial bacteria in the gut, contributing to overall gastrointestinal health. Research suggests that fermented foods should be considered an important part of the human diet.

Examples of fermented foods: Biotiful Kefir, kimchi, sauerkraut and miso.

Fibre

Dietary fibre is a gut healthy food as it plays an important role in the gut microbiome, having positive effects on health including supporting regular bowel movements, improving glycemic control, and lowering cholesterol. Introducing more high-fibre foods may help to support digestion, nutrient absorption, and gastrointestinal health.

Examples of high fibre foods: fruits, vegetables, whole grains, legumes, nuts, and seeds

Polyphenol-rich foods

Growing evidence suggests that polyphenols help to encourage the growth of beneficial bacteria in the gut, along with supporting gut metabolism, immunity and having anti-inflammatory effects.

Examples of polyphenol-rich foods: berries, dark chocolate, green tea, walnuts and olive oil

Wholefoods

Wholefoods (minimally processed foods) are gut healthy foods, offering a wide variety of overall health benefits. Research shows that the artificial sweeteners, emulsifiers, preservatives, and food additives seen in ultra processed foods can disrupt the balance of the gut microbiome, contributing to inflammation.

Examples of wholefoods: fruits, vegetables, whole grains, and legumes

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What role does Kefir play in gut health?

Kefir is a type of fermented food, which according to research, may help increase the beneficial bacteria in the gut, and provides a simple gut healthy change in your diet to introduce more gut healthy foods. Enjoying a daily serving of Kefir may help to support your gut health, and our range of Biotiful Kefir products contains delicious yogurts and drinks that are super easy to incorporate into your routine.

Whenever you’d usually enjoy yogurt, swap out for Kefir yogurt to experience the benefits of Kefir, and help support your overall gut health. Enjoy in the morning, afternoon or evening to kickstart your gut healthy diet plan.

FAQs about gut health foods

Get the answers to some of the most frequently asked questions about gut health foods!

What foods should I avoid for better gut health?

Foods that offer little gut health value include those that are ultra processed, with added sugars, sodium and saturated fats. When these foods are also naturally lower in fibre, they have low nutritional value. Some examples include:

Sugary cereals
White bread
Artificial sweeteners
Fast food and fried food
Alcohol
Processed meats

Focusing on your gut health is about balance, and whilst it can be difficult to cut these foods out completely, instead, focus on adding more gut healthy foods to your diet.

What are beneficial drinks for gut health?

We’ve spoken about plenty of gut health foods, but now onto drinks! Here are some examples of the drinks to support your Gut Health:

Water: Research shows that drinking water may be an important factor in shaping the human gut microbiome, helping with diversity of the beneficial bacteria.
Biotiful Kefir drinks: Our Kefir drinks contain billions of live cultures and calcium, as well as being naturally high in protein. Drinking just 250ml a day can help contribute to a balanced gut health diet.
Kombucha: Kombucha is a fermented tea drink that also contains beneficial bacteria for your gut. Swapping out your usual carbonated drinks (which research shows can alter the gut microbiome) for kombucha is a positive gut healthy change.
Herbal teas: Research has shown that drinking tea can help to regulate the gut microbiome, which is then linked to a range of health benefits. Green tea, black, oolong, Pu-erh and Fuzhuan teas are particularly beneficial gut health drinks.

How long does it take for diet changes to improve gut health?

Research shows that the gut can rapidly respond to an altered diet, however to maximise the benefit of gut health foods on your microbiome, ongoing diet, lifestyle, and stress management over several months will be optimal. The exact timeframe depends on the individual, as every gut microbiome is different. Starting with a Gut Health Reset can help you to establish healthy habits and begin your gut health journey.