5 Foods for Gut Health - According to a Dietitian

Gut health has become a buzzword in recent years, and this trend is one backed by a growing body of science.

When we talk about “gut health”, we’re often referring to having a healthy and diverse gut microbiome – the community of bacteria and other microorganisms living in the digestive tract (1). Research has linked the microbiome to many aspects of health, including immunity, metabolic health, and even mood (2,3).

While the evidence is still emerging, it’s clear that what we eat plays a central role in shaping our gut microbiome (3). No single food is a magic bullet, but including a variety of nutrient-dense foods can help create a more diverse and resilient gut ecosystem. Here are five foods worth considering for your shopping basket.

1. Fermented Foods & Drinks

Fermented foods may sound…strange, but chances are you’ve eaten them before without realising it. They are produced through a process where microbes break down parts of the food, changing its flavour and texture and sometimes creating live cultures in the final product (4).

Examples include:

Live yoghurt
Kefir
Kimchi
Sauerkraut
Miso
Tempeh
Sourdough bread

While fermented foods can contain live microorganisms, it’s important to note they are not the same as probiotics. Probiotics are specific strains of bacteria, usually provided in a capsule form, and they must contain live microorganisms in adequate amounts to provide a health benefit (4). Fermented foods, on the other hand, often contain a mix of microorganisms in smaller and variable amounts (4). This is why these products are often labelled with “live” or “contains cultures”, rather than ‘probiotic’.

That said, studies suggest a positive association between fermented food consumption and the gut microbiome (5,6). Including a variety of these foods may be a simple way to support gut health as part of a balanced diet.

2. Legumes

Legumes are a great source of resistant starch, which like soluble fibre, can encourage beneficial bacteria to thrive, including promoting the production of short-chain fatty acids (SCFAs), while reducing the growth of potentially harmful species (7–10).

The SCFAs produced may play roles in digestive health, immunity, and inflammation (11–19). While more research is needed to understand exactly how this translates into long-term health outcomes, legumes remain a well-supported choice for gut-friendly eating.

Examples of Legumes:

Kidney beans, Cannellini beans, Black beans
Lentils
Chickpeas
Peanuts (technically a legume, not a nut!)
Soybeans and edamame
Peas

3. Wholegrains

Wholegrains are another rich source of fibre and resistant starch, making them great fuel for the gut microbiome.

One randomised control trial found that swapping refined grains for wholegrains increased SCFA-producing bacteria and overall SCFA levels, while reducing pro-inflammatory species (20). In contrast, long-term exclusion of grains (e.g., in a Palaeolithic-style diet) has been linked to reduced SCFA production and increased levels of TMAO (trimethylamine N-oxide) – a compound that has been linked to increased cardiovascular risk (21,22,23).

To get a diverse range of fibres and nutrients, aim for a variety of different wholegrains across the week.

Examples include:

Oats
Barley
Brown rice
Quiona
Buckwheat
Whole wheat pasta and bread

4. Fruits and Vegetables

So far, we’ve introduced fibre (which, fruits and vegetables also happen to provide), but now let me introduce you to polyphenols – compounds with antioxidant properties, found in plants like (24,25):

Berries
Grapes
Onions
Leafy greens
Cocoa
Green and black tea
Pomegranate
Apples

It’s estimated that over 90% of dietary polyphenols reach the large intestine (26), where they interact with gut microbes to produce compounds known as postbiotics, which may have beneficial effects (27).

A practical approach? Aim to “eat the rainbow” – the more variety of colours you include, the broader the range of fibres and polyphenols you’ll get.

5. Omega-3 Nuts & Seeds

Ground flaxseeds and chia seeds are particularly high in both fibre and omega-3 alpha-linolenic acid (ALA) (28). And thanks to their fibre content, they may help with constipation when consumed alongside adequate fluids (29,30).

Other sources of omega-3s, such as hemp seeds and walnuts, whilst contain less fibre than flax and chia seeds, are also found within research to have potential prebiotic effects (31,32).

Key Considerations:

Start low and slow: Many of the foods mentioned above are fibre-rich. If you don’t already eat much fibre, increasing your intake too quickly may cause gas, bloating, or changes in bowel habits. Introduce them gradually and increase water intake simultaneously as fibre goes up (33,34).
Evidence is still evolving: Much of the research on diet and gut health is early-stage. While associations are promising, direct cause-and-effect relationships are still being studied.
Diversity is key: No single food will transform gut health. A variety of plant foods, alongside lifestyle factors like good sleep, regular activity, and stress management, are all part of the bigger picture (35).
Consult a healthcare professional: If you have a diagnosed digestive condition, such as IBS or IBD, it is important you seek personalised guidance from a registered dietitian or healthcare professional before considering making any significant dietary changes. There are situations in which short-term adherence to low-fibre diets may be recommended, so make sure you listen to the advice your healthcare practitioner has provided to you personally.

Conclusion

Supporting gut health doesn’t need to be complicated. While research in this area is still developing and no single food guarantees specific outcomes, building meals that include a variety of fibre-rich and fermented foods, alongside lifestyle factors such as regular movement, quality sleep, and stress management, may help create a supportive environment for your gut over time. Just make sure to pay attention to the key considerations discussed above before jumping head-first into making significant changes to your diet.

Dietitian’s Disclaimer:

The information in this article is provided by Amber Woodhouse, Registered Dietitian, and is based on current scientific evidence. It is intended for general educational and informational purposes for the general adult public and does not replace personalised medical or dietetic advice. Any references to foods or products are illustrative examples only and do not constitute specific endorsements. Readers should consult with their healthcare provider before making significant dietary changes, particularly if they have a medical condition or are taking medication.

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