Eat well for... gut health

Probiotics are foods that contain live strains of the beneficial microorganisms naturally found in the gut. Consuming these regularly can help to promote a healthy balance of gut microorganisms. Additionally, the fermentation process used to make many of these foods can enhance their nutritional value. For instance, lactic acid can convert phytonutrients to a more active form which has been associated with improved heart and immune health.

Examples of probiotic foods:

• Kefir
• Live yogurt
• Kimchi
• Sauerkraut

Prebiotics

Prebiotics are foods containing a type of fibre that our body can’t digest. Instead, they act as ‘food’ for the beneficial bacteria in your gut, supporting their growth and activity.

Examples of foods high in prebiotics:

• Vegetables: onions, leeks, garlic, asparagus, mushrooms, Savoy cabbage, Jerusalem artichokes
• Legumes and beans: chickpeas, butter beans, soy beans
• Fruit: bananas, kiwi, apples
• Wholegrains, nuts and seeds: oats, barley, almonds, cashews, flaxseed

Foods to limit

Wherever possible, try to limit highly processed foods in your diet, because these are usually high in unhealthy fats, refined carbohydrates, sugars, salt and other additives. They also tend to be lower in fibre. Studies show that people who consume diets high in ultra-processed foods are more likely to have an imbalance of ‘bad’ gut bacteria. Try to cook from scratch using whole foods as much as possible. High sugar intake disrupts the balance and health of the microbiome; it can feed harmful bacteria, reduce beneficial bacteria and lower gut microbial diversity. Try to avoid sugary drinks, eat desserts in moderation and reduce ultra-processed foods.

What else can I do?

Limit alcohol

Alcohol can disrupt the balance of bacteria in the gut.

Exercise

Exercise can help increase the diversity of your microbiome.

Only take antibiotics if absolutely necessary

Antibiotics are beneficial at killing harmful bacteria, however they can also kill the good bacteria in the gut. Only take antibiotics when directed to by your doctor.

Good sleep patterns and reducing stress

Research suggests there's a connection between good sleep, reduced stress and better gut function.

Dr Chintal Patel is a long-serving GP for the NHS as well as a food content creator, cookbook author and our newest regular contributor. She has a passion for nutrition and lifestyle medicine and aims to help people approach cooking and eating in a way that supports overall wellbeing. @drchintalskitchen

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.