When it comes to gut health, it’s not just about probiotics. The foods we eat provide fibre, nutrients and plant compounds that help nourish our gut lining and support a diverse, healthy gut microbiome.

Here are some of our favourite foods to include for better digestive and gut health.

Bone Broth
Bone broth provides amino acids, minerals and collagen-rich components as part of a nourishing diet. 

Try: Bone broth, chicken stock and soups made with a bone broth base.

Pomegranate
Pomegranate is rich in polyphenols, plant compounds with antioxidant properties that can interact with our gut bacteria. These compounds make colourful fruits a valuable addition to a diverse diet.

Try: Fresh pomegranate seeds over yoghurt, salads or porridge, or a small serve of 100% pomegranate juice.

Blueberries
Blueberries provide fibre and polyphenols, including anthocyanins, which give them their deep blue colour. These plant compounds can interact with the gut microbiome and contribute to a varied, fibre-rich diet.

Try: Fresh or frozen blueberries in smoothies, porridge or with natural yoghurt.

Extra Virgin Olive Oil
Extra virgin olive oil provides healthy monounsaturated fats and beneficial polyphenols. It’s a staple of Mediterranean-style eating and an easy way to add nourishing fats to your meals.

Try: Drizzling extra virgin olive oil over vegetables, salads or cooked meals.

Oats
Oats are an excellent source of soluble fibre, including beta-glucan. Fibre helps feed our gut bacteria, making oats a simple and affordable food to support a healthy microbiome.

Try: Porridge topped with blueberries, chia seeds, walnuts and kefir.

Kefir & Kombucha
Fermented foods such as kefir and kombucha can provide live microorganisms and fermentation-derived compounds. Choose products containing live cultures and, where possible, minimal added sugar.

Try: Plain kefir with berries or oats, or kombucha as an alternative to sugary drinks.

Feed Your Gut With Variety
When it comes to gut health, variety is key. Rather than focusing on one “superfood”, aim to eat a diverse range of colourful vegetables and fruit, wholegrains, legumes, nuts, seeds and fermented foods throughout the week.

A simple breakfast of oats, blueberries, kefir, chia seeds and walnuts is a great example of several gut-friendly foods coming together in one meal.

Kristan Richards – BHSc Naturopathy