Best Foods for Gut Health, and How to Eat More of Them

If you find yourself with an upset stomach, heartburn, symptoms of IBS, or simply not feeling your best after certain meals, it’s time to listen to your gut. Or, more specifically: it’s time to feed your microbiome the good stuff that’ll leave you feeling satisfied, not blocked or bloated. Don’t worry about changing your whole diet, either—sometimes the smallest dietary changes can leave you feeling better after every meal.

In this guide, we’ll cover the best foods for gut health, how to cook with them, and give you some example recipes to try out from the Gousto Cookbook. If you like what you find, why not try a Gousto food box delivery to help take the stress out of weekly food planning?

What Does “Good Gut Health” Actually Mean?

Technically speaking, your ‘gut’ is your digestive system, which is responsible for turning food into energy and using key nutrients to keep us happy and healthy in our day-to-day lives. This process is aided by the presence of microbes living in our large intestine, also known as the gut’s ‘microbiome’.

This helpful collection of bacteria, fungi and viruses isn’t anything to worry about. In fact, the balance of different beneficial bacteria in the gut is what keeps us healthy. Upset the balance, and you get signs like upset stomach, fatigue, food intolerances, bloating, gassiness, irregular bowel movements, and food cravings—especially for sugar.

Fill Up on Fibre-Rich Foods for a Healthier Gut

Gut-healthy diets start with fibre, which supports digestion and helps prevent constipation by supporting your microbiome’s ability to absorb vital nutrients.

There are plenty of ways to fit fibre into your diet with beans, lentils, grains, and cereals. But some people find that the last two can lead to bloating and other adverse effects – for example, from a gluten intolerance. If that’s the case for you, get your extra fix from high-fibre fruits and vegetables like avocados, apples, carrots and leafy greens.

Easy ways to eat more fibre

You don’t have to rely on boring boxed cereals to get your fibre fix. Instead, focus on recipes that bring bountiful flavour to your plate, like this Sambal Jumbo Prawn Lentil Dal, which is full of fibre-rich lentils and topped with a delicious serving of jumbo prawns.

For a vegetarian alternative, try Mango Glazed Tofu with Saag Aloo Butter Beans, which provides a third of your recommended daily fibre intake with every saucy serving.

Feed Your Gut Bacteria with Prebiotic Foods

Prebiotic foods like onions, garlic, leeks, and chickpeas feed the bacteria in your microbiome, supporting your metabolic health and regular digestive function. These ingredients appear in everything from salads to soups. But some can lose part of their fibre content when cooked. To fit raw prebiotic foods into your diet, try snacking on avocado toast or by simply enjoying an apple or banana during your day.

Support a Balanced Gut with Probiotic Foods

While prebiotics are a type of fibre that feeds the bacteria in your microbiome, probiotics are the live bacteria and yeasts themselves. Foods like yoghurt, kimchi, tempeh, kefir, miso and sauerkraut may help rejuvenate the natural balance of bacteria in your gut, especially in cases where a treatment like antibiotics or an illness like IBS leaves you with stomach troubles.

Your gut should generally be in balance, so you won’t need to eat probiotics every day, but every now and again, they can give your gut the boost it needs.

The Fluids You Drink Impact Digestion

Fluids like water, fermented drinks, and herbal teas can help your body break down food – especially fibre – and prevent constipation.  Drinking water with each meal can help you meet your recommended daily intake of around 6-8 cups a day.

Note that caffeinated drinks, sugary drinks, and alcohol can interfere with your usual digestion, so it’s best to enjoy these in moderation and drink water, or tea, regularly.

Foods to Limit to Support a Healthy Gut

You don’t need to have IBS, IBD, or GERD to suffer from a bad gut. Things like stress and fatigue can pop up as a part of life and, when that happens, it’s important to take care of yourself. That includes focusing on your diet and limiting foods that can upset your stomach, like:

• Ultra-processed foods
• Foods high in sugar and fructose corn syrup
• Fizzy drinks
• Sugar-free chewing gum

Of course, you can still enjoy these in moderation when you’re going through a digestive rough patch, but it’s best to focus on fibre-rich foods that’ll fill you up and balance your microbiome at the same time.

Hannah Lloyd, Gousto Nutritionist says:

“One of the best ways to support a healthy microbiome is by eating a plant-rich diet and staying well hydrated. Aim for a variety of fruits, veg, legumes, nuts, seeds, and wholegrains to help increase the amount of fibre you’re eating. This doesn’t mean you can’t enjoy the occasional treat, but balance is key! A helpful way to visualise a balanced diet is by using the Eatwell Guide as a reference.”

Learn more about foods that trigger gut health issues and some easy swaps you can make to help keep your gut balanced.

9 Foods for Gut Health in Everyday Meals

Fibre, prebiotics, and probiotics can all come together on a single gut-healthy plate, especially when you include these ingredients.

1. Beans & lentils

A long-time staple of the Mediterranean diet, beans and lentils are high in fibre and prebiotics, feeding all the gut bacteria that support your microbiome.

Recipe inspiration:

Moroccan Lentil Stew With Roasted Chickpeas – a stew-pendous veggie option topped with crispy chickpeas.

Lancashire Lentil Hotpot With Wilted Greens – a healthy twist on a traditional English classic, serving up at least a third of your recommended daily fibre intake.

Mexican-Style Mixed Beans Loaded Sweet Potato Fries – a fibre-rich take on loaded fries, this sweet potato version is topped with cheese and a smoky tomato and bean mix.

2. Chickpeas

Chickpeas are packed with fibre—roughly 12.5 grams a cup, to be precise.  They’re also a great source of protein and the water-soluble types of fibre that play nicely with the healthy bacteria in your gut.

Recipe inspiration:

Moroccan-Style Chickpeas With Lemony Couscous – citrus, spice and everything nice combine in this crunchy, lemony take on chickpeas.

Spiced Chickpea Tray Bake With Harissa-Honey Greek Cheese – an easy tray bake featuring chickpeas in a fragrant tomato sauce, topped with harissa-honey Greek cheese.

Greek-Style Roasted Chickpea Wraps – these gyro-inspired wraps combine fresh, crunchy lettuce and cucumber with the garlicky indulgence of creamy mayo.

3. Onions

The prebiotic fibres found in onions interact with the bacteria in the gut to create short-chain fatty acids that may help reduce inflammation and improve digestion.

Recipe inspiration:

French Onion & Crispy Gnocchi Bake With Roast Tenderstem – caramelised onion and crispy gnocchi bring an Italian twist to classic French flavours in this dish.

Creamy Sausage & Red Onion Tart – flaky puff pastry and colourful caramelised red onions combine in this tasty mid-week meal. For a meat-free version, try the Roasted Tomato & Caramelised Onion Tart.

Caramelised Onion & Lentil Soup With Cheesy Mustard Toast – cook up a French bistro classic in your own kitchen with a flavourful mix of onion, lentils, and a rich vegetable stock.

4. Garlic

Garlic contains all the prebiotic compounds that help to keep the bacteria in your gut diverse, yet balanced. Along with being a staple in cuisines around the world, it’s also a good source of fibre and vitamin C.

Recipe inspiration:

Pickled Garlic Recipe – with Thyme, Ginger & Chilli – for a fast ingredient you can add to fried rice, stews, or any recipes where you need garlic, try this pickling technique.

10-Min Garlic Mushroom & Sage Gnocchi – for a fast fix of sage and garlic, this gnocchi is perfect.

Lighter Garlic & Chilli Prawn Linguine – garlic and chilli team up in this pasta dish that’s just right for when you’re craving a lighter, low-calorie meal.

5. Vegetables

Vegetables in general are a great source of fibre and health-supporting plant compounds, especially broccoli, kale, carrots, and leeks. Leeks also contain prebiotics and can be a gentler alternative to onions for those with a sensitive stomach.

Recipe inspiration:

Leek & Potato Soup With Cheesy Marmite Toastie – a comforting classic, this leek and potato soup is served with a crunchy side of marmite toasties.

Creamy Bacon, Leek And Pea Wholewheat Tortiglioni – for a fibre-full meal, enjoy wholewheat tortellini with a creamy cheese sauce and savoury veggies.

Mushroom & Broccoli Bowl With Miso Dressing – vegetables are the star of this umami dish, which features carrot ribbons, broccoli, mushrooms and a drizzle of sweet miso dressing.

Spiced Carrot & Feta Freekeh – honey-roasted carrots, black beans, and crumbly feta combine in a fresh, light take on a Mediterranean favourite. You can also forgo the honey and feta for a vegan option.

Creamy Chicken, Kale & Butter Bean Broth – comforting and low-carb, this is a bowl of joy for chicken-lovers needing an extra kick of fibre from the kale and butter beans.

6. Yoghurt

Aside from being creamy and delicious, yoghurt also contains probiotics that help maintain a good balance of bacteria in the gut, making it a great snack, breakfast, or healthy pudding.

Recipe inspiration:

Lemon-Yoghurt Chicken With Lentils – moist, yoghurt-infused chicken combines with garlic, lemon and coriander for a dish that’s fragrant as it is delicious.

Walnut & Cinnamon Granola Yoghurt Pot With Apple & Berry Compote – This crunchy, creamy yoghurt pot is a delicious way to start your day.

All-In-One Chicken Souvlaki Salad With Minty Yoghurt Dressing – for a light bite where yoghurt is the unspoken hero, every bite of this salad bowl is indulgently crunchy.

7. Wholegrains

Wholegrains such as brown rice, oats, and whole-wheat pasta generally have a fibre content that supports regular digestion and feeds gut bacteria. Combined with the fact that you can easily swap them into everyday dishes – like pasta and porridge – or choose wholegrain recipes for hearty grain salads and wholegrain risottos. They’re a natural addition to your weekly meals.

Recipe inspiration:

Peri-Peri Fried Brown Rice, Halloumi & Coriander Salsa – with a kick of chilli mayo and a pop of colour from crisp, golden halloumi, this fried rice dish will make you want to replace your regular takeaway.

2-in-1 Apple Crunch Cinnamon Oats x PB&J Overnight Oats – a fruitful take on overnight oats, this is the perfect breakfast for those looking for an extra serving of fibre in the morning.

Sicilian-Style Wholewheat Pasta Alla Norma With Aubergine – this sweet and sour treat will send your taste buds on a glamorous Italian holiday, complete with wholegrain pasta and roasted aubergine.

8. Fermented foods

Kimchi, miso and sauerkraut are all fermented foods that introduce beneficial bacteria to the gut, feeding your microbiome the diversity it needs to thrive.

Recipe inspiration:

Steamed Miso Fish With Brown Rice – this take on basa is full of rich umami flavours from the miso and the sesame seed topping.

German-Style Hot Dog With Sauerkraut And Sauteed Potatoes – the soft brioche buns, crunchy charred sausages, and homemade sauerkraut in this recipe make every plate something to be proud of.

Korean Kimchi Fried Rice – this go-to Korean comfort food is simple to prepare and packs a punch with a spicy hit of gut-loving kimchi.

9. Nuts & seeds

Flaxseed, chia seeds, almonds, and other nuts can come with a surprisingly high fibre content, as well as providing the healthy fats and polyphenols that support your gut bacteria. They make a great addition to salads, yoghurt bowls, Buddha bowls, pesto sauces, and other dishes that could do with a crunchy topping.

Recipe inspiration:

Broccoli Pesto And Pangrattato With Spinach & Ricotta Ravioli – it’s a blizzard of broccoli, Italian cheese, and crunchy almonds on classic ravioli.

Pistachio Pesto With Fresh Tagliatelle – for a lemon-fresh take on tagliatelle, this recipe brings plenty of zing with mint, fresh basil, and lemon juice.

Speedy Peanut & Vegetable Noodles – this quick veggie dish includes peanuts, sesame seeds and tahini all whipped up making a delicious fibre feast.

Make Gut-Friendly Eating Part of Your Routine

Gut health is all about consistently eating the right things, not following extreme diets or cutting whole ingredients out of your weekly menu. The right gut-healthy diet should include foods you like while leaving room to experiment with something new every once in a while.

Whether you’re adding fibre with fruit or veggies or looking for a fresh take on gut-healthy fermented foods, Gousto can help with your meal planning and prep with Healthy Food Boxes delivered to your door, and plenty of diverse dishes to choose from.