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You might think the best foods for gut health are obvious: sour sauerkraut, zingy kimchi and as much Greek yogurt 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 fiber 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 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 fiber important for gut health?
“Fiber 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: Fiber is the food your gut bacteria eat, so make sure you’re feeding them regularly.”
What are the signs of an unhealthy gut?
Bloating
- Flatulence
- Constipation or diarrhea
- Acid reflux
- Nutritional deficiencies
- Brain fog
- Poor mental health
- Skin issues like acne, eczema, and psoriasis
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.
According to English, raspberries are one of the best things you can eat for better gut health. “Raspberries are one of the highest-fiber fruits, with around 8 grams per cup.” That’s over 25% of your daily recommended fiber intake (around 30g) in one portion.
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 sprinkling them into yogurt, mixing them into smoothies, or adding them to porridge or overnight oats.
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.”
Described as “full of fiber” 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 fiber. 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.”
“Rainbow chard, kale, spinach, spring greens, and cavolo nero are all rich in magnesium and fiber, 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 emphasizes how important regular bowel movements are for detoxifying excess oestrogen from the body.
“Shiitake mushrooms contain a special type of fiber 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.
A handful of pumpkin seeds contains around 5 g of fiber and 150 mg 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 yogurt, or simply enjoy a handful as a mid-morning snack.
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.
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 fiber that feeds your gut bacteria, especially those linked to inflammation reduction and gut lining health.”
“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.
In addition to offering a range of health benefits (better mood being just one of them), dark chocolate contains a notable amount of fiber, 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 fiber and polyphenols it’ll contain.”
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.
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.
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.
“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.
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 color 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 diarrhea 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 are 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 fertilizer.”
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