by Metropol | November 26, 2025 8:33 am
A healthy gut can do everything from improving immunity and sleep quality to protecting against depression and bowel cancer. One study showed that when your gut is in good shape it can make it even easier to make healthier food choices. The good news is, it’s possible to start improving your gut microbiome in a matter of days. A healthy gut contains a diverse range of microbes – and a good way to achieve this is to eat at least 30 different plant foods each week. One study of more than 10,000 participants found those who did get the full 30 had much more diverse gut bacteria than people who consumed just 10 types of plant foods weekly. Well-known for supporting gut health, the Mediterranean-style diet is plant-focused, contains moderate amounts of whole-grains, dairy and healthy fats from fish and olive oil, limits ultra-processed foods and includes just a little red meat. Thirty plants a week may sound overwhelming – yet it’s easy if you follow the right eating pattern.
Five gut-healthy foods
1. Seeds and nuts
Nuts and seeds are a delicious way to increase the variety and quantity of plant foods to feed your gut. They’re fibre-rich and have the added benefit of containing heart-healthy fats and satisfying protein. Seed mixes containing pumpkin, sesame, hemp, sunflower, chia, and flaxseeds are perfect as a topping for salads and cooked vegetables. Or simply add a handful of mixed nuts.
2. Whole grains
Whole grains, like cereals and wholegrain breads, pasta and rice, are essential for gut health. They contain insoluble fibre that helps to hold on to water, creating bulkier and softer stools. Additionally, insoluble fibre speeds up the passage of food through the digestive system. Be sure to include higher-fibre varieties of staple foods in your diet daily to help calm digestive issues.
3. Fermented foods
Recent research confirms fermented food like kimchi, kefir, kombucha, yoghurt and sauerkraut contain probiotics – live bacteria that have health benefits and can survive the digestive process to boost gut health. In a Stanford University study, people who ate a diet high in fermented foods enjoyed an increase in microbial diversity.
4. Fruits and vegetables
Fruits and vegetables are a good source of both insoluble fibre and soluble fibre, which feed our good gut bacteria and aid digestion. Have at least five portions a day (ideally more) of different types and colours and include the skins where they are edible. If cost is a barrier, rest assured, frozen is just as nutritious as fresh when it comes to fruit and vegetables. Canned is also a good option.
5. Pulses and legumes
The Mediterranean-style diet includes plenty of legumes – think lentils, chickpeas, edamame and beans. These are packed with soluble fibre, which is fermented in the large bowel by beneficial bacteria. These ‘friendly’ bacteria are essential for maintaining the health of your gut. Soluble fibre also helps to lower blood cholesterol levels, making these superfoods doubly beneficial. You can add lentils, beans, or split peas to salads, casseroles, or even use them to make meat dishes go further.
5 signs your gut health needs a reboot
Unfortunately, there isn’t one specific measure or test you can take to assess your gut health, but there are some signs to look out for:
For a full list of Healthy Food Guide Award winning products you can trust to meet strict nutrition criteria visit healthyfood.com. Produced with permission from Healthy Food Guide.
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