How to Improve Gut Health: 9 Best Foods for Your Gut, and How to Eat More of Them (Backed by Nutritionists)

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 (and introducing more foods that promote good gut health) can leave you feeling better after every meal.

Daisy Illing – Associate Nutritionist at Gousto says:

“Your gut is often thought of as the second brain, influencing many different types of your body, such as your immune system, digestion, and even regulating your mood. A varied microbiome plays a key role in supporting these functions and contributing to overall health and wellbeing.”

In this guide, we’ve spoken to our expert nutrition team to list the types of food for a healthy gut, 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 supported by 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 beneficial bacteria in the gut helps keep 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.

Sarah Fancourt – Lead Nutritionist at Gousto says:

“Looking after your gut is one of the simplest ways to support your overall health. A healthy gut plays an important role in digestion, supports a strong immune system and is increasingly being linked to better mental wellbeing. Small, consistent changes can make a big difference, from eating a wider variety of plant foods each week to staying physically active, managing stress and prioritising good-quality sleep. At the same time, limiting foods and drinks high in added sugar, salt and saturated fat, as well as moderating your alcohol intake, can help create an environment where beneficial gut bacteria can thrive. It’s not about being perfect; it’s about making small, sustainable choices that nourish your gut and support your long-term health.”

Fill Up on Fibre-Rich Foods for a Healthier Gut

So, how do you improve gut health?

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. Positive habits stick better when they taste good. Fibre-rich dinners are easier to get on board with when they have variety and flavour, such as roasted veg, creamy yoghurt, nutty grains, fresh herbs, and a spoonful of spicy kimchi.

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 and soups to stews and chillis. But some foods lose some fibre when cooked. To fit raw prebiotic foods into your diet, try snacking on avocado toast or simply enjoying an apple or banana during your day.

Daisy Illing – Registered Associate Nutritionist (ANutr) at Gousto says:

“When prebiotics are fermented in the gut by the healthy bacteria, it releases compounds that help to protect the digestive system and create a healthy microbiome. Prebiotic foods are typically packed with fibre, which further benefits the digestive system alongside reducing spikes in blood sugar levels and keeping you fuller for longer.”

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 promote a natural balance of gut bacteria, especially when treatments like antibiotics or illnesses like IBS leave you with stomach troubles.

Your gut should naturally 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

Hydration is a key component of gut health. 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.

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. Stress and fatigue can negatively affect your gut, so when times are tough, 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.

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

9 Best Foods for Good Gut Health in Everyday Meals

Fibre, prebiotics, and probiotics can all come together in gut-friendly meals, especially when you include a range of ingredients alongside them.

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 for gut health. 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 principles of the Eatwell Guide as a reference.”

Here are 9 ingredient groups to help you eat a more varied, balanced diet, along with some easy ways to turn them into delicious dinners.

1. Beans & Lentils

Pulses bring fibre and texture, and keep you fuller for longer. They also soak up flavour beautifully. 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.

Beans, lentils and pulses 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, topped with cheese and a smoky tomato and bean mix.

2. Chickpeas

Chickpeas are packed with fibre—roughly 12.5 grams per 164-gram serving, to be precise. They’re a water-soluble fibre that plays nicely with the healthy bacteria in your gut and are also a great source of protein.

Chickpea 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 in onions interact with gut bacteria to create short-chain fatty acids that may help reduce inflammation and improve digestion. And they add loads of flavour to any meal!

Onion recipe inspiration:

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

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

Garlic 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 – this gnocchi is perfect comfort food you can whip up in just 10 minutes.

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 and plants in general are a great source of fibre and gut-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.

Different vegetables bring different nutrients and textures, so aim for a varied rainbow throughout the week, such as deep-green spinach, red peppers, yellow squash, purple cabbage, and orange carrots. What’s more, there are countless ways to cook and enjoy vegetables. Roast them until caramelised, stir-fry until just tender, shred into salads, or simmer into sauces for an extra fibre hit.

Vegetable 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. Make it vegan by leaving out the honey and feta.

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

6. Yoghurt

Beyond being creamy and delicious, yoghurt contains probiotics that help maintain a healthy balance of gut bacteria, making it a great snack, breakfast, or pudding.

Yoghurt 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 wholewheat pasta generally have a fibre content that supports regular digestion and feeds gut bacteria, and they bring more fibre than refined grains. 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.

Wholegrains 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 something filling 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

Fermented foods add variety and flavour to a balanced diet, and include more ingredients than you might think, such as live yoghurt, kefir, kimchi, sauerkraut, and miso, feeding your microbiome the diversity it needs to thrive.

They also pull their weight when it comes to flavour. A spoonful of kimchi brings heat and crunch to rice bowls. Miso adds deep savoury richness to dressings, broths and glazes. Live yoghurt makes a cooling sauce for curried chickpeas or spiced chicken. You don’t need to force fermented foods into every meal, though. Use them where they make sense and where you enjoy the taste for an extra gut-boosting kick.

Fermented foods 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 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. Fruit, Nuts and Seeds

Fruit, nuts and seeds are easy plant-count wins. Add berries to yoghurt, apple to porridge, seeds and walnuts to salads and soups, or sesame seeds to noodles or pumpkin seeds to soup. They bring sweetness, crunch, and richness with little effort. A small sprinkle can turn a simple bowl into something with bite and texture.

Fruit, nuts and seeds 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 into a delicious feast.

FAQs About Improving Your Gut Health

Can exercise help gut health?

Yes, food is only one piece of the puzzle when it comes to gut health. There are many other things you can do to keep your gut happy, including getting enough sleep, managing stress, keeping alcohol to a minimum, quitting smoking, and, of course, regular exercise. Studies suggest that working out contributes to a healthy microbiome in the gut, improves metabolism, and aids digestion.

How long does it take for gut health to improve?

There’s no quick fix for improving gut health. You may feel improvements after a few days, especially if you’re getting your tummy back to normal after a course of antibiotics. But, realistically, it will take several months to see long-term benefits, which will require commitment to an improved diet.

What’s the difference between soluble and insoluble fibre for your gut health?

While fibre is a key component of gut health, not all sources of fibre are equal. At its simplest, there are two main types: soluble and insoluble fibre.

Soluble fibre dissolves in the water in your gut to form a gel-like substance that can help support gut health, reduce cholesterol, and regulate blood sugar levels. You can find soluble fibre in ingredients like oats, grains, bananas, and root vegetables.

Insoluble fibre is a type of plant fibre that doesn’t get broken down by our bodies. Instead, it helps keep everything moving through your gut, which can help prevent digestive issues. Sources of insoluble fibre include nuts and seeds, wholegrain foods, and potatoes.

Both types of fibre are hugely important because they serve different purposes in supporting overall health.

Make Gut-Friendly Eating Part of Your Routine

Improving gut health is about consistently eating the right things, not following extreme diets or cutting whole ingredients from 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. Start with the dinner you’re already making. One more hearty vegetable here, a simple side salad there, and a balanced mix of ingredients throughout the week help build healthier habits.

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.