Gut health does not require perfection or extreme diets.
The most effective approach is keeping things simple and consistently aiming to incorporate a wider variety of gut-friendly foods.
1. Eat a wider variety of plant foods
One of the strongest predictors of a healthy microbiome is dietary diversity.
Aim to include a wide range of plant-based foods across the week, such as:
- vegetables
- fruit
- legumes
- whole grains
- nuts and seeds
- herbs and spices
Studies have shown that people who eat 30 or more different plant foods per week tend to have a more robust gut microbiome than those who eat far fewer.
This does not need to be complicated.
Adding an extra vegetable at dinner, changing your breakfast toppings, or rotating herbs and spices all counts.
2. Prioritise fibre, gradually and consistently
Fibre plays a key role in gut health because it feeds beneficial gut bacteria and supports regular bowel movements.
Fibre-rich staples include:
- oats
- lentils and chickpeas
- berries and apples
- leafy greens
- chia and flaxseed
If you are increasing fibre, it is best to do so slowly and drink enough water alongside it.
As a general guide, most females should aim for around 25g of fibre per day, and most males for around 30g per day.
3. Gut health beyond food
When we think about gut health, food often gets most of the attention. But your digestive system is influenced by much more than what’s on your plate.
Lifestyle factors like sleep, stress, movement, and daily habits all play an important role in supporting a healthy gut and even small changes can make a meaningful difference over time.
Hydration** Drinking enough water is essential for healthy digestion. Hydration helps keep things moving through the digestive tract and supports regular bowel function.
Sleep quality Gut health and sleep are closely connected through the gut–brain axis. It’s not just about how long you sleep, but how restorative it is. Aim for around 7–8 hours of quality sleep each night to support both digestion and overall wellbeing.
Movement Regular physical activity can help stimulate digestion, improve blood flow, and support healthy bowel movements. Even gentle movement, like a daily walk, can have significant benefits; especially after meals.
Stress management Chronic stress can disrupt digestion and impact the balance of bacteria in the gut. Calming practices such as mindfulness, deep breathing, or simply slowing down at mealtimes can help.
Eating habits Gut health isn’t only about what you eat, but how you eat. Eating too quickly or while distracted can contribute to bloating or discomfort. Taking time to chew well and eat mindfully can support smoother digestion.
Medication and other disruptors Some medications, including antibiotics, can temporarily affect the gut microbiome. Alcohol can also irritate the digestive system and disrupt gut bacteria, particularly when consumed in excess.
If you notice changes in your digestion after starting a medication, it’s always a good idea to speak with a healthcare professional.
Do you need supplements for gut health?
No. Many people can improve gut health significantly through dietary changes alone.
Probiotic or prebiotic supplements may be helpful in certain situations, but they are not a cure-all and should be used under professional guidance.
A balanced diet remains the foundation.
