What does that even mean?

A good gut diet is often referred to as a “gut-healthy” or “gut-friendly” diet. It focuses on promoting a balanced and diverse gut microbiome, which plays a crucial role in overall digestive health and overall well-being. Here are some key principles of a gut-healthy diet:

10 Key principles of a “gut friendly diet”

  1. High-fiber foods: Incorporate plenty of fiber-rich foods, such as fruits, vegetables, whole grains, legumes, and nuts. Fiber helps support healthy bowel movements and feeds beneficial gut bacteria.

2.Fermented foods: Include fermented foods in your diet, like yogurt, kefir, sauerkraut, kimchi, tempeh, and miso. These foods contain probiotics, which are beneficial live bacteria that support gut health.

3. Prebiotic foods: Prebiotics are non-digestible fibers that nourish the good bacteria in your gut. Foods like garlic, onions, leeks, bananas, asparagus, and oats are good sources of prebiotics.

4. Reduce sugar and processed foods: High sugar and processed foods can negatively impact gut health and encourage the growth of harmful bacteria. Limit your intake of sugary drinks, sweets, and heavily processed snacks.

5. Limit artificial sweeteners: Some artificial sweeteners can disrupt the balance of gut bacteria, so it’s best to consume them in moderation or avoid them altogether.

6. Healthy fats: Include sources of healthy fats, such as avocados, nuts, seeds, and olive oil. These fats can help reduce inflammation and support a healthy gut lining.

7. Hydration: Drink plenty of water throughout the day to support digestion and maintain overall health.

8. Mindful eating: Pay attention to how you eat and aim to eat in a relaxed environment. Stress and rushed eating can negatively impact digestion.

9. Variety: Aim for a diverse diet that includes a wide range of foods. Different foods can promote the growth of various beneficial gut bacteria. A good goal is 30 different colours vegetables per week.

10. Listen to your body: Everyone’s gut is unique, so pay attention to how different foods make you feel. Adjust your diet based on how your body responds to certain foods.

It’s important to note that individual dietary needs and sensitivities vary, so what works for one person may not work for another. If you have specific gut health concerns or conditions, it’s a good idea to consult with a registered dietitian or healthcare professional for personalized advice and guidance.


Registered Nutritionist and Microbiome Researcher

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