“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.”
Beans and legumes
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.
Kefir
“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.”
Cooked leafy greens
“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
“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.
Pumpkin seeds
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.
Herbs and spices
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.
Stewed fruit
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.”
Healthy fats
“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.
Dark chocolate
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.”
Bone broth
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.
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