By Morgan Fargo
You might think the best foods for gut health are obvious: sour sauerkraut, zingy kimchi and as much Greek yoghurt as you can handle. But there’s more to eating for good gut health than fermented foods. Myriad factors make up good gut health, from food and plant diversity to a well-functioning gut microbiome, optimal fibre intake, and ensuring you consume enough pre- and probiotics to keep the trillions (yes, trillions) of bacteria in the gut happy.
What is gut health?
“Gut health isn’t just about digestion, it’s the cornerstone of everything: immunity, mood, skin clarity, hormone regulation and even how well we sleep and recover,” functional medicine and Ayurvedic doctor, and founder of the Murthy Clinic, Dr Vijay Murthy explains to British Vogue. “And, 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.”
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 “good” to “bad” 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 90% of our serotonin production, and can have a marked impact on mood regulation.
Why is fibre important for gut health?
“Fibre 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,” nutritionist, author of Live To Eat and So Good and Epetōme founder Emily English explains. “I always say: fibre is the food your gut bacteria eat, so make sure you’re feeding them regularly.”
Best foods for gut health to start eating today
In the spirit of supporting better gut health, here are 16 gut-friendly foods to incorporate into your diet.
1. Raspberries
According to English, raspberries are one of the best things you can eat for better gut health. “Raspberries are one of the highest-fibre fruits, with around 8g per cup.” That’s over 25% of your daily recommended fibre intake (around 30g) in one portion.
2. Ground flaxseeds
Sometimes referred to as a “colonic food”, flaxseeds can help increase the number of good microbes and crowd out the more problematic ones in the gut, says nutritionist and functional medicine practitioner Farzanah Nasser.
“Flaxseeds are a plant-based source of omega-3 and are also a phyto-oestrogen (plant-oestrogen), which can help with hormone balance,” she describes. An easy way to start consuming them is sprinkled into yoghurt, mixed into smoothies or added to porridge or overnight oats.
3. Fermented foods
Zoe’s head nutritionist and author of Every Body Should Know This, Dr Federica Amati, says increasing the volume of fermented foods in your diet is a great way to improve your overall gut health. “Fermented foods–like kimchi, sauerkraut and other fermented fruits and vegetables–contain gut-friendly probiotic microbes and can help support the gut microbiome,” she says.
“We recently conducted a study that explored the effects of increasing fermented food intake in more than 6,000 people,” she tells me. “We found that 42% reported less bloating and 52% reported feeling less hungry.”
4. Beans and legumes
Described as “full of fibre” and a “longevity food” by Nasser, beans and legumes can help with feeding the good bacteria in the gut, as they tend to contain both soluble and insoluble fibre. Pick from kidney beans, butter beans, edamame beans, black beans, borlotti beans, pinto beans, chickpeas and myriad others for maximum variety.
“A fermented dairy drink that’s rich in live cultures (or probiotics), kefir is a staple in my home because of the way it supports the balance of good bacteria in the gut,” nutritionist and author of The Unprocessed Plate, Rhiannon Lambert explains. “There’s 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.”
6. Cooked leafy greens
“Rainbow chard, kale, spinach, spring greens and cavolo nero are all rich in magnesium and fibre, which feed beneficial gut bacteria and support regular bowel movement,” says BANT registered nutritionist, hormone specialist and author of Everything I Know About Hormones, Hannah Alderson. She emphasises how important regular bowel movements are for detoxifying excess oestrogen from the body.
7. Shiitake mushrooms
“Shiitake mushrooms contain a special type of fibre known as ‘beta-glucan’,” Nasser explains. “It helps to strengthen the gut lining, increase SCFA production and plays a role in immune-modulation.” In layman’s terms, this means it can positively affect how the immune system functions.
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’s cooking. So, for good gut health, think onions, garlic and shiitake.
8. Pumpkin seeds
A handful of pumpkin seeds contains around 5g of fibre and 150mg of magnesium, which can help with gut motility and regular bowel movements, says English. “A lot of people who experience bloating or constipation are low in magnesium, especially if they’re stressed or not sleeping well,” she says. Sprinkle on salads, porridge or yoghurt, or simply enjoy a handful as a mid-morning snack.
9. Herbs and spices
According to Dr Murthy, carminative (anti-bloating) herbs and spices are a happy gut’s best friends. “Ginger, 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),” he explains. His best tip is to sip a warm ginger and mint tea in the morning to “wake up” the gut.
10. Stewed fruit
Ideal for when you fancy a warming sweet treat, cooked fruits are high on Alderson’s list of the best foods for gut health. “Cooked apples and stewed berries are high in pectin, a soluble fibre that feeds your gut bacteria, especially those linked to inflammation reduction and gut lining health.”
11. Healthy fats
“Extra virgin olive oil, avocados, nuts and omega-3 rich fish can help calm inflammation and support the gut lining,” nutritionist, naturopath and founder of Artah, Rhian Stephenson tells 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.
12. Dark chocolate
In addition to offering a range of health benefits (better mood being just one of them), dark chocolate contains a notable amount of fibre, says Nasser. “One study found that a serving size of 85% dark chocolate helped to improve gut health,” she says. “The darker the chocolate, the more fibre and polyphenols it’ll contain.”
13. Bone broth
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 “leaking” back into the bloodstream. “Bone broth is rich in collagen, glycine and glutamine,” English explains, noting that each of these nutrients plays an important role in maintaining the integrity of the gut lining.
“Glycine 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,” she concludes.
14. Prebiotic-rich foods
Not as well-known as probiotics, prebiotics are 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. “Garlic, onions, leeks, asparagus, bananas, oats and dandelion greens are all excellent sources of prebiotic-rich foods,” says Stephenson.
15. Polyphenol-rich foods
Similarly, polyphenol-rich foods, namely pomegranate, blueberries, turmeric, curry leaves, green tea and herbs like holy basil, are all on Dr Murthy’s checklist. “They act as antioxidants, anti-inflammatories and prebiotics, helping to repair and rebalance the gut ecosystem,” he says.
16. Bitter foods
“Bitter 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,” Alderson explains, noting that they’re especially helpful for anyone struggling with sluggish digestion, bloating or hormonal breakouts.
What are the signs of an unhealthy gut?
Constipation or diarrhoea
Acid reflux
Nutritional deficiencies
Poor mental health
Skin issues like acne, eczema and psoriasis
7 easy ways to improve your gut health quickly
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.
Incorporate more plant-based foods into your diet
Stay hydrated, as it helps move food through the gut
Include fermented foods in your daily diet
Try to “eat the rainbow” daily as each colour of fruit or vegetable contains a unique combination of important plant chemicals
Chew each mouthful of food around 25 times to help kickstart digestion
Take a few deep breaths before and after eating to help calm the nervous system and improve digestion
When to seek professional help
Persistent diarrhoea or constipation that lasts for more than a few days or recurs frequently
Blood in your stool or black, tarry stools
Unexplained weight loss or loss of appetite
Severe or ongoing abdominal pain, especially if it wakes you at night
Difficulty swallowing, persistent nausea or vomiting
Chronic heartburn or reflux that doesn’t improve with dietary changes
Food intolerances, frequent fatigue, or sleep disturbances linked to digestive issues
“The 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,” says consultant dietician and head of nutrition at Heights, Sophie Medlin. “To employ a useful metaphor: if you have a garden that you’ve 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 fertiliser.”
This article first appeared on Vogue.co.uk
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