We've all heard the phrase "you are what you eat". When it comes to digestive health, there's certainly some truth in it.
The foods we eat provide much more than energy and essential nutrients. Our diet also provides fibre and other plant compounds that interact with the enormous community of microorganisms living within our digestive tract – collectively known as the gut microbiome.
The good news is that supporting your gut doesn't require a complicated diet or the latest wellness trend. Eating plenty of different plant foods, getting enough fibre, staying hydrated and including fermented foods where appropriate are all simple places to start.
Here's how to eat your way to a healthy gut.
Why Does Diet Matter for Gut Health?
Your digestive system breaks down food, absorbs nutrients and helps remove waste from the body. Within the digestive tract also lives a vast community of bacteria and other microorganisms.
What you eat can influence this microbial community.
Different foods provide different types of fibre and plant compounds, which is one reason why variety can be just as important as focusing on individual foods.
Rather than searching for one "best food for gut health", think about the overall pattern of your diet.
1. Eat A Rainbow
One of the simplest ways to introduce more variety into your diet is to eat a rainbow of plant foods.
Fruit and vegetables contain naturally occurring plant compounds known as phytochemicals or phytonutrients. These include compounds such as polyphenols, carotenoids and flavonoids.
Different plant pigments are associated with different groups of these compounds, which is why filling your plate with a variety of colours can be a useful reminder to vary what you eat.
Think:
- Green: spinach, kale, broccoli, peas and herbs
- Red: tomatoes, peppers, strawberries and raspberries
- Orange and yellow: carrots, squash, oranges and sweet potatoes
- Blue and purple: blueberries, blackberries, aubergine and red cabbage
- White and brown: mushrooms, onions, garlic and cauliflower
You don't need every colour at every meal. Instead, look at what you eat across the entire week and see how much variety you can introduce.
2. Eat More Plant Foods
Supporting gut health doesn't mean you have to become vegetarian or vegan.
It does mean there are good reasons to make plant foods a bigger part of your diet.
Fruit and vegetables are only the beginning. Try including a mixture of:
- Vegetables
- Fruit
- Whole grains
- Beans
- Lentils
- Chickpeas
- Nuts
- Seeds
- Herbs and spices
These foods provide different combinations of fibre, vitamins, minerals and plant compounds.
Simple changes can make a difference. Add beans or lentils to a curry, sprinkle seeds over porridge, swap refined grains for wholegrain alternatives or add another vegetable to your evening meal.
Instead of concentrating on a particular "superfood", aim for greater plant diversity over time.
3. Make Fibre a Priority
Fibre is an important part of a healthy, balanced diet and deserves particular attention when we're talking about digestive health.
There are many different types of dietary fibre, and they don't all behave in exactly the same way.
Some help add bulk to stools. Others absorb water, while certain fibres can be fermented by microorganisms in the large intestine.
Good sources include:
Adults should aim for around 30g of fibre per day.
If you're currently eating much less than this, increase your fibre gradually rather than changing your diet dramatically overnight. Increasing fibre too quickly can leave some people feeling bloated or uncomfortable.
Remember to drink enough fluids too, particularly when increasing your fibre intake.
For a deeper look at the different types, see our guide to fibre and gut health.
4. Feed Your Gut Microbiome
One particularly interesting area of digestive-health research is the gut microbiome.
Your digestive tract contains trillions of microorganisms, and diet is one of the factors that can influence which microorganisms thrive there.
This is where prebiotics become relevant.
Prebiotics are substrates selectively used by microorganisms that provide a health benefit. Certain types of dietary fibre can have prebiotic effects.
Foods containing naturally occurring prebiotic fibres include:
- Onions
- Garlic
- Leeks
- Asparagus
- Bananas
- Oats
- Chicory
- Jerusalem artichokes
You don't need to become overly concerned with "feeding good bacteria" at every meal. Eating a varied diet containing plenty of different plant foods and sources of fibre is a sensible foundation.
Our guide to prebiotics vs probiotics explains the difference in more detail.
5. Include Fermented Foods
Fermentation has been used to prepare and preserve foods for thousands of years.
Popular fermented foods include:
Introducing these foods can also be a great way to add more variety to your diet.
However, there's an important distinction between fermented foods and probiotics.
Not every fermented food contains live microorganisms by the time you eat it, and a fermented food isn't automatically a "probiotic". The term probiotic refers to specific live microorganisms that, when administered in adequate amounts, confer a health benefit.
6. Understand Probiotics
Probiotics are live microorganisms found in certain foods and supplements.
It's easy to talk about probiotics as though they're all the same, but different probiotic products can contain very different microorganisms and strains.
That's why choosing a probiotic isn't simply about finding the product with the biggest number on the label.
The particular microorganisms included, the amount provided, how the product should be stored and what you're hoping to achieve are all worth considering.
Food should remain the foundation of a healthy diet, but probiotic supplements can offer a convenient way to consume particular microorganisms.
Read our guide to probiotics to learn more about strains, CFUs and what to consider when choosing a product.
7. Don't Forget Polyphenols
Fibre gets much of the attention when we talk about gut-friendly diets, but plants contain many other interesting compounds.
Polyphenols are a large group of naturally occurring plant compounds found in foods and drinks including:
- Berries
- Apples
- Grapes
- Cocoa
- Nuts
- Herbs and spices
- Tea
- Coffee
- Extra virgin olive oil
Research into the relationship between polyphenols and the gut microbiome is continuing to develop.
You don't need a specialist polyphenol supplement to obtain them. Eating plenty of different plant foods is a straightforward way to include a wide variety in your diet.
8. Stay Hydrated
Food isn't the only consideration.
Drinking sufficient fluids is important for normal bodily function and is particularly worth considering alongside a fibre-rich diet.
Water is an obvious choice, but herbal teas and other unsweetened drinks can contribute towards your daily fluid intake too.
Keep a reusable water bottle nearby, have a glass of water with meals or enjoy a herbal tea during the day if you regularly forget to drink.
9. Think About How You Eat, Not Just What You Eat
Digestive health isn't solely about ingredients.
Eating very quickly or routinely eating beyond comfortable fullness may leave you feeling uncomfortable after meals.
Try to give yourself time to eat where possible. Chew your food properly and pay attention to how hungry or full you feel.
Regular physical activity, sufficient sleep and managing stress are also important parts of a healthy lifestyle.
There's a close two-way communication system between the digestive tract and brain, often referred to as the gut-brain axis, which researchers continue to investigate.
Do You Need Gut Health Supplements?
A balanced diet should be the starting point, but supplements can be useful in particular circumstances.
Depending on your individual needs, you may come across:
- Probiotics
- Prebiotics
- Fibre supplements
- Digestive enzymes
- Lactase
- Traditional herbal digestive products
These products have different purposes, so there isn't one "gut health supplement" that's right for everyone.
Our guide to the best supplements for digestive health explains the different options and can help you understand what each type of supplement is designed to do.
Simple Ways to Support Your Gut Every Day
You don't need to overhaul your entire diet at once.
Start with small changes you can realistically maintain:
- Add another vegetable to your evening meal.
- Choose wholegrain options more often.
- Include beans or lentils regularly.
- Add nuts and seeds to breakfasts or snacks.
- Try a wider variety of fruit and vegetables.
- Include fermented foods if you enjoy and tolerate them.
- Increase fibre gradually.
- Drink enough fluids.
- Make time to eat rather than rushing every meal.
Above all, think variety rather than perfection. A colourful, varied diet containing plenty of plant foods is a much more sustainable approach than concentrating on individual foods marketed as being "good for your gut".
Frequently Asked Questions
What Foods Are Best for Gut Health?
There isn't one best food for gut health. A varied diet containing vegetables, fruit, whole grains, pulses, nuts and seeds provides different fibres and plant compounds. Fermented foods can also add variety to the diet.
Is Fibre Good for Gut Health?
Fibre is an important part of a healthy diet and plays several roles within the digestive system. Different fibres behave differently, so eating a variety of fibre-rich plant foods is preferable to relying on a single source.
What Are Prebiotic Foods?
Certain foods contain fibres with prebiotic properties. Examples include onions, garlic, leeks, asparagus, bananas, oats, chicory and Jerusalem artichokes.
Are Fermented Foods the Same as Probiotics?
No. Although some fermented foods contain live microorganisms, not every fermented food meets the definition of a probiotic. Probiotics are specific live microorganisms that provide a demonstrated health benefit when consumed in adequate amounts.
How Can I Improve My Gut Health Naturally?
Start with the foundations: eat a varied diet containing plenty of plant foods and fibre, drink sufficient fluids, stay physically active and consider lifestyle factors such as sleep and stress.
Changes to your diet don't have to happen overnight. Small improvements that you can maintain are often more realistic than following a restrictive "gut health" diet.
A Healthy Gut Starts With Your Diet
There's no single food, supplement or quick fix for gut health.
Instead, focus on the bigger picture: plenty of plant variety, adequate fibre and fluids, fermented foods where appropriate and healthy lifestyle habits.
If you'd like additional support, explore Evergreen's range of probiotics and dietary fibre, or read our guide to the best supplements for digestive health to understand the different options available.
Persistent or unexplained digestive symptoms should always be discussed with your GP, pharmacist or another appropriate healthcare professional rather than managed through dietary changes or supplements alone.
This article is for informational purposes only and should not replace medical advice. Speak to your doctor, pharmacist or another appropriate healthcare professional before taking a new supplement if you have a medical condition, take medication, are pregnant or breastfeeding.
Author: Claire Grady
Checked and updated: 18th August 2026
