Foods That Support Gut Health
Foods That Support Gut Health: What to Eat and What to Avoid
If you're constantly bloated, fatigued, foggy, or just not feeling yourself, you're not alone. For many midlife women juggling work, family, and everything in between, these are common signs that your gut may be out of balance.
The food you eat directly influences your digestion, hormones, mood, and energy. In this expert guide, we’ll explore the best food for gut health, what to avoid, and how to nourish your digestive system naturally — so you can feel vibrant, clear, and in control again.
Why Gut Health Matters
Your gut is home to trillions of microbes collectively known as the gut microbiome. This ecosystem affects so much more than digestion — from your immune system and hormones to mental clarity and mood.
When your gut is healthy, everything functions more smoothly. But when it’s imbalanced, you may experience:
Bloating and irregular bowel movements
Low energy or brain fog
Skin breakouts
Hormonal fluctuations
Food sensitivities
Improving your diet is one of the most effective ways to restore gut balance. Let’s break down exactly what to eat for a healthy gut — and what to avoid.
Best Gut Friendly Foods to Include in Your Diet
Focusing on whole, nutrient-dense foods can help repair your gut lining, balance your microbiome, and reduce inflammation. Here are some of the most powerful gut friendly foods:
1. Fibre-Rich Plant Foods
Fibre is the number one food for gut health. It feeds your beneficial bacteria and helps everything “move along” smoothly.
Include plenty of:
Leafy greens, broccoli, cauliflower, sweet potato
Berries, apples, pears, bananas
Lentils, chickpeas, black beans
Chia seeds, flaxseeds, oats, almonds
Tip: Try eating at least 30–40 different plant foods per week to boost microbiome diversity.
2. Fermented Foods (Natural Probiotics)
Fermented foods are rich in probiotics, which help restore the balance of healthy gut bacteria.
Top fermented options:
Natural yoghurt (unsweetened)
Sauerkraut and kimchi
Kefir
Miso and tempeh
Start with a spoonful or two daily and gradually increase.
3. Prebiotic Foods
Prebiotics are types of fibre that feed your healthy gut bugs.
Great sources of prebiotics:
Garlic, onions, leeks
Asparagus, artichokes
Green bananas
Cooked and cooled potatoes or rice (resistant starch)
4. Bone Broth
Bone broth is a soothing, nutrient-dense food that supports gut lining repair, especially for those with leaky gut symptoms or chronic bloating. It is simple to make from left over bones from your meals. Pop them in a pot of water, along with some herbs, spices, and vegetables such as carrot, garlic, ginger and celery, and let it simmer for 2-10 hours. The longer it cooks, the more goodness will be in the broth.
If you don't want to drink bone broth by the cup, simply use it as the liquid in any meals that you are cooking. This is a great way up increase the nutrient load of any meal.
What to Avoid for a Healthy Gut
Knowing what to eat for a healthy gut is powerful — but so is understanding what can disrupt your progress. Here are some of the top offenders:
1. Ultra-Processed Foods
Packaged, highly processed foods often contain additives, preservatives, and emulsifiers that can inflame the gut and damage your microbiome.
Limit or avoid:
Biscuits, chips, crackers
Frozen ready meals
Sugary breakfast cereals
Protein bars with long ingredient lists
2. Refined Sugar
Excess sugar feeds harmful bacteria and yeast, creating imbalances in your microbiome. It can also increase inflammation and cravings.
Tip: Swap out refined sugar for whole fruit or small amounts of raw honey or maple syrup.
3. Alcohol
Alcohol can compromise your gut lining and kill off beneficial bacteria. Moderation is key — stick to a few glasses per week, and choose natural, low-sugar options.
4. Common Irritants (Dairy & Gluten)
For some women, gluten and conventional dairy are gut irritants. The protein that are found in dairy foods can cause inflammation in the body. Chronic inflammation can disrupt your microbiome and gut function.
Gluten is a gut irritant to every human being, regardless if you have coeliac disease or gluten intolerance. When we eat gluten it triggers an enzyme called zonulin. Zonulin triggers the opening of the gap junctions within our intestinal wall. When this occurs, large molecules of food, inparticular, proteins, escape the intestines and enter the blood stream. This triggers an immune response to the food, and again, inflammation. When we eat gluten at every meal, this puts stress on the intestinal wall and the gap junctions become 'loose' and we a 'leaky gut'. A leaky gut (intesintal permeability) triggers food intolerances.
If you're experiencing persistent bloating, fogginess, or skin flare-ups, consider an elimination period to test your tolerance.
Your Gut Friendly Food Plan: What a Day Might Look Like
Here’s how to build a simple day of gut friendly foods:
Breakfast: Overnight oats with chia seeds, banana, and almond milk
Snack: Apple slices with almond butter
Lunch: Quinoa salad with roasted veggies, chickpeas, and olive oil
Snack: Coconut yoghurt with flaxseed and berries
Dinner: Grilled salmon with sautéed greens and sweet potato
Evening: Cup of warm bone broth or herbal tea
Ready to Reset Your Gut Naturally?
If you’re ready to feel like yourself again — lighter, clearer, more energised — my Gut Reset Program is designed for women just like you. It’s a step-by-step plan to restore gut health, balance hormones, and improve your digestion without restriction or overwhelm.
Final Thoughts on Food for Gut Health
The gut is your body’s foundation — and what you eat truly matters. Choosing gut friendly foods while avoiding the common triggers can dramatically improve your energy, mood, and overall wellbeing.
Start simple, stay consistent, and trust your body to respond to real nourishment.