Top 4 Tips for Improving Gut Health Naturally

It’s empowering to realise we have the potential to improve the profile of our gut biome—and therefore our overall health—simply by choosing the right foods. A varied, whole food diet rich in probiotics and prebiotics is your best ally in this journey!

Here are Hugh’s top four tips on how to improve gut health naturally and nourish your gut with the right foods.

Go Whole and Go Varied

Eating a varied diet that includes whole foods is the best way to develop and maintain a diverse spectrum of gut bacteria. Aim for plenty of fruits, vegetables, whole grains, and legumes. The more colours and types of food you include on your plate, the better it is for your gut health. Think of it as feeding a diverse garden!

Live Bacteria Benefits

Probiotic and prebiotic foods are fantastic for nurturing your gut bacteria. Consider making them the first thing you eat in the day. For breakfast, try yogurt or kefir paired with a banana. You can even add a spoonful of sauerkraut or kimchi to your morning eggs and whole-grain toast.

Fermented foods are an easy addition to any meal. Try including kimchi or kraut as condiments during family dinners or in your lunchbox. Not only do they taste great, but they also provide a boost of gut-friendly goodness.

Avoid the Antis

To support your gut, steer clear of highly processed foods, artificial sweeteners, and excessive alcohol. While antibiotics can be essential for certain health conditions, they can also disrupt your gut bacteria. If you need to take antibiotics, make sure to compensate by consuming lots of gut-friendly foods during and after your treatment.

Ask Your Gut!

Before you eat, ask yourself, “Is this good for my gut?” This simple question can guide your food choices toward healthier options. For instance, consider leaving the skin on fruits and vegetables for more fiber or opting for whole raw nuts instead of roasted salted ones for added polyphenols.

Think about healthy snacks, like oatcakes and cheese with kraut, or berries with fresh yogurt, to keep your gut happy. Visualise these whole foods nourishing your gut as they travel down, being gratefully received by a host of happy bacteria!

By following these tips, you’ll not only learn how to improve gut health naturally but also discover delicious gut health foods that make it easy to keep your gut thriving. For more insights and recipes, check out Hugh’s book, Eat Better Forever, and explore our collection of gut-friendly recipes at River Cottage!