It seems that, in recent years, the number of people who are conscious of their gut health has absolutely skyrocketed. It’s hard to say why; perhaps it has something to do with the sheer amount of ultra-processed foods that now dominate supermarket shelves all around the world, or it might just be some sort of cultural health kick. Either way, we can’t complain. As far as we can tell, there are only positives to be gained from a trend like this – especially in an area of the body that’s as influential on other health factors as the gut. 

So, without any further ado, here is a quick guide to how you can boost your gut health, with some information about the best foods to include in your diet, and others which should be banished, never to return.

Increase Your Fibre Intake

Perhaps the best dietary inclusion for your gut health, fibre gives your good gut bacteria the fuel they need to break down the rest of your food. If you eat the recommended amount, your food will break down much more quickly and move through your digestive system at a healthy pace. 

The best food groups for fibre are, without a doubt, fruit, vegetables and legumes. You don’t need to cram every dish of the day with these foods, though. With every meal of the day, do your best to make sure that there is some form of fibre on your plate.

The best options here are some berries, like strawberries, raspberries, or blueberries, with a bowl of oats or granola and natural yoghurt in the morning, so you still get plenty of protein. As for lunch and dinner, simply add some greenery to the plate in the form of peas or broccoli, or try cooking up a lentil-based curry instead. 

Probiotics and Fermented Foods

For the uninitiated, probiotics and fermented foods are fairly similar as they both give your gut some reinforcements of ‘good’ bacteria that can help break down your food better and rebalance your gut as a whole by outnumbering, or fighting off, the ‘bad’ bacteria. 

Probiotics are scientifically researched live cultures that are added to existing foods, like yoghurts. Fermented foods, meanwhile, are naturally occurring and develop due to microbial growth. A good example includes a kefir shake or yoghurt, as there are strong, positive links between kefir and gut health.

Foods to Avoid

There’s an element of common sense involved here. Ultra-processed foods are right at the top of this list – they cause heart disease, cancers, and force-feed your gut with unholy amounts of ‘bad’ gut bacteria that cause inflammation and sickness. Staples here include a litany of obvious foods, like pizzas, fries, and burgers, but you should also watch out for frozen foods that market themselves as being healthy, like fish and chicken.

Closing Thoughts

Overall, if you really want to improve your gut health, then you probably don’t need to make massive changes to your existing diet. Just a few well-placed auditions and subtractions for three meals a day.