Reviewed by
Are Crumpets Healthy?
Few things feel as comforting as a warm crumpet fresh from the toaster – golden on the outside, fluffy inside and perfect for soaking up a little butter or jam. As more people take an...
What’s Good for Gut Health? 10 Evidence-Led Essentials
Maintaining good gut health doesn’t need to be complicated. In fact, it starts with small, consistent daily habits that support your microbiome, the community of trillions of microbes living in your digestive system. If you want to take a deeper dive into how the microbiome works, you can explore our Ultimate Guide to Gut Health.
Below, we break down what’s genuinely good for gut health, backed by evidence and focused on everyday habits that help you feel your best.
1. Eat a variety of fibre-rich plants
One of the best things you can do for your gut is simple: eat more plants and more diverse ones. Fibre feeds your beneficial gut bacteria and supports normal digestive function.
Great fibre sources include:
- Whole grains
- Fruits and vegetables
- Legumes
- Nuts and seeds
If you want to bring more flavour and diversity into your meals, our guide on what wild garlic is shows how powerful simple plant ingredients can be.
2. Add more fermented foods
Fermented foods naturally contain live cultures that support a balanced gut environment. These can be simple additions to your daily routine.
Examples include:
- Kombucha
- Kefir
- Yoghurt with live cultures
- Sauerkraut and kimchi
- Biomel, both dairy-free drink and made with live cultures, B vitamins and calcium, all supporting normal digestive function.
3. Include prebiotic foods
Prebiotics are special fibres that feed the “good” bacteria already in your gut. They’re easy to include in meals and snacks.
Naturally prebiotic-rich foods:
- Bananas
- Oats
- Onions & garlic
- Leeks
- Chicory root
- Asparagus
4. Choose polyphenol-rich foods
Polyphenols are plant compounds that your gut microbes love. They’re antioxidants found in colourful foods and herbs, an easy win for gut support.
Try adding:
- Berries
- Extra-virgin olive oil
- Green tea
- Dark chocolate
- Herbs and spices
If you’re keen to understand how everyday foods contribute to gut-friendly eating, our blog on whether pesto is healthy is a great place to start.
5. Stay hydrated
Your digestive system needs water to stay comfortable and function effectively. Aim for 1.5–2 litres per day, more when active.
6. Support your stress levels
Your gut and brain communicate constantly. So while we’re not making any medical claims, adopting calming habits can support your gut’s overall balance.
Try:
- Breathwork
- Reading
- Walking
- Yoga
- Time away from screens
7. Get consistent, high-quality sleep
Most adults benefit from 7–9 hours of sleep each night. Consistent sleep helps support normal digestive rhythms and overall wellbeing.
8. Be mindful with alcohol
There is no healthy level of alcohol intake. Water is always the best choice for gut comfort. If you do choose to drink, it helps to understand which choices are more gut-friendly.
Our 7 Worst Drinks for Gut Health guide breaks this down clearly.
9. Move your body daily
Movement encourages digestive flow and supports a balanced gut microbiome. It doesn’t have to be intense, consistency is what matters.
Try:
- Walking
- Cycling
- Pilates
- Dancing
- Strength training
Curious about how your muscles and microbes interact? Our Gut–Muscle Axis guide explains the connection.
10. Build gut-nourishing daily rituals
Supporting your gut isn’t just about what you eat, it’s about the small rituals you stick to. A daily fermented drink like Biomel is an easy, delicious way to add live cultures to your routine, alongside calcium and B vitamins which support normal digestion.
Final thoughts
Improving gut health is about sustainable habits more plants, more fermented foods, more colour, more water, more movement, and moments of calm. Start small, stay consistent, and your gut will thank you.
