With “protein” being the latest buzzword in health and fitness, many overlook the importance of fibre, pre- and probiotics and micronutrients in our diets. From boosting the immune system to supporting digestion and maintaining a healthy gut, these vital nutrients play a key role in our overall wellbeing. In this article, we shine a spotlight on the importance of gut health and outline five foods that may improve it. 

Why is Gut Health Important?

The gut, often referred to as the "second brain," houses trillions of microorganisms that play a vital role in digestion, nutrient absorption, and immune function. With around 80% of the body's immune cells located in the gut, a healthy microbiome helps control immune responses and protects against infections. Since the food you eat directly affects the diversity and health of your gut bacteria, a balanced diet, rich in fibre and probiotics, can have far-reaching benefits for both physical and mental health. So, with that in mind, here are five foods that may improve gut health.

Here is a list of foods that improve gut health

1. Yoghurt

Live yoghurt serves as an excellent source of probiotics, or “friendly” bacteria, that support gut health. Along with other fermented foods, such as kimchi, kefir, kombucha, sauerkraut, and tempeh, yoghurt is packed with live microorganisms, adding to the population of “good” bacteria in the gut. Regular consumption of fermented foods thus supports digestive health and bolsters the immune system and cognitive function by increasing the diversity and resilience of gut microbiota. Non-dairy yoghurts, made from almond, soy, coconut, or other plant-based milks, may also provide a valuable source of probiotics for those who are lactose intolerant or follow a vegan diet. When choosing non-dairy yoghurt, look for options with live active cultures and minimal added sugars. Many dairy yoghurts also have a high sugar content, which is best to avoid for your health. Start with plain yoghurt and add fresh fruit for sweetness, can reduce sugar intake whilst your gut still benefits from probiotics.

2. Garlic

Prebiotics, found in foods like garlic and onion, support healthy gut bacteria by providing soluble fibres such as fructooligosaccharides, inulin, and galactooligosaccharides. In a study highlighted in a 2020 review, participants who took Kyolic-aged garlic extract supplements for three months had a more diverse and healthier gut microbiome. Regular consumption of prebiotic-rich foods like garlic can thus play an important role in maintaining overall gut health. 

3. Flax Seeds

Flax seeds are beneficial for gut health due to their anti-inflammatory properties. Inflammation can exacerbate gastrointestinal issues such as irritable bowel syndrome, ulcerative colitis, and Crohn's disease. The omega-3 fatty acids, vitamins, and minerals found in flax seeds help reduce inflammation and support gut health. A recent study demonstrated that flax seeds increased the frequency of bowel movements and reduced abdominal distension in elderly patients with chronic constipation, whilst also enhancing the diversity and health of gut bacteria. These findings suggest that flax seeds are an effective strategy for managing constipation and improving intestinal health. Other anti-inflammatory foods beneficial for the gut include oily fish, some fruits and vegetables, and walnuts.

4. Beans

A high-fibre diet, such as one rich in beans such as kidney and cannelini beans, chickpeas, and black beans, plays a key role in maintaining a healthy gut microbiome. Beans contain good levels of fibre, amino acids, and other nutrients that not only support the growth of beneficial bacteria in the colon but also boost immune health and regulate inflammation by promoting the production of short-chain fatty acids. 

5. Coffee

While coffee should not be mistaken for a meal replacement, it aids digestion by increasing stomach acid production and boosting the amount of beneficial bacteria in the intestines. The polyphenols in coffee act similarly to prebiotics, enhancing the gut microbiome. Coffee's benefits also stem from its rich content of phenolic compounds, fibres, minerals, and caffeine, which can reach the large intestine and be fermented by gut bacteria, playing a significant role in human nutrition and health. However, excessive coffee consumption can lead to dehydration due to increased urination, potentially causing constipation and indigestion.

Book a Free Discover Health Coaching Call 

It’s important to remember that each of these foods should be consumed as part of a healthy, balanced diet. If you're passionate about health and wellness and want to make a meaningful impact, consider enrolling in our Health Coaching Diploma training course. Book a free Discover health coaching call to learn more about how you can become a certified Health & Wellness Coach. Together, we can help others eat well, feel well, and live healthier lives.