How to maintain a healthy gut

Eat a balanced, fibre-rich diet

A diet rich in fibre can help digestion and prevent constipation. For a healthy bowel, you need fibre from a variety of sources, such as: 

• Wholemeal bread 

• Brown rice and other whole grains 

• Fruit and vegetables 

• Beans and pulses, such as lentils 

• Nuts and seeds 

Drink plenty of fluids

Drinking plenty of fluids aids digestion and helps prevent constipation. Aim to drink water regularly throughout the day. 

Cut down on processed foods and sugar

Excess sugar and processed foods can disrupt the gut microbiome leading to bloating, inflammation, and digestive issues. Focus on whole, unprocessed foods for good gut balance.

Unlike ultra-processed foods, which often contain artificial additives, whole foods are natural foods that retain their nutrients and support digestion and overall health. 

Examples of whole foods include: 

• Fruits and vegetables – rich in fibre, vitamins and antioxidants (carrots, apples, leafy greens) 

• Plant proteins – pulses like chickpeas, lentils and beans provide protein and gut-friendly fibre 

• Animal proteins – lean meat, oily fish (salmon, sardines) and eggs offer essential nutrients 

• Whole grains – brown rice, quinoa, whole oats and buckwheat provide slow-releasing energy and fibre 

• Healthy fats – nuts, seeds, avocados and olive oil support overall health and are high in fibre 

• Herbs and spices – natural flavour enhancers with some having anti-inflammatory properties 

Eat more foods containing probiotics and prebiotics

Many factors can disrupt our gut microbiome, from stress and poor diet to taking medication. This can imbalance our microbial composition, which has been associated with negative health outcomes.

Probiotics introduce healthy bacteria and yeasts to improve digestion and gut balance. They are usually added to yogurts or taken as food supplements and are often described as ‘good’ or ‘friendly’ bacteria. 

Check out our range of Bio-Kult live bacteria supplements and products in our Health & Wellness Shop to support your gut and promote microbiome balance and growth.

Other common probiotic foods and support include: 

• Fermented foods like natural yogurt, some cheeses, kefir, kimchi and sauerkraut 

• Also available as supplements. For a convenient way to help support gut health, explore probiotic supplements 

Prebiotics act as food for probiotics, helping them thrive. 

Common prebiotic foods are: 

• Most fruits and vegetables, legumes and grains

Manage stress

Chronic stress can negatively impact digestion and gut bacteria and may slow down digestion, causing bloating, pain, and constipation, while in other people, stress may speed up digestion, causing diarrhoea. Explore options for bloating, pain, constipation, or diarrhoea relief. 

Managing and reducing stress can help support better digestion and gut health. Try these stress-relief techniques to help: 

• Relaxation – meditation, deep breathing, or yoga can promote a healthy gut 

• Exercise for gut health – regular activity can improve digestion. Start your fitness journey with our exercise guide for beginners 

• Better sleep – aim for 7–9 hours per night to maintain a healthy gut microbiome. To better understand sleep, read an expert’s guide to sleep or explore our range of sleeping supplements and sleeping aids 

If you have any concerns about your gut health, speak with a doctor.