Gut Health

7 everyday foods that are good for our gut

If you’ve been paying attention to health trends recently, you’ll have heard that our gut plays a pretty important part. Just take a trip to the supermarket, and shelves are packed with kimchi, kombucha, and kefir — bringing a whole new meaning to the Special K diet.

But if fermented food isn’t your thing, your wallet winces at the price of kombucha, and the idea of DIY sauerkraut makes you sigh, we have good news. We don’t need fancy fermented foods to keep our gut happy. Eating an array of plants can be just as effective and less expensive.

You’ve probably heard that 30 different plants a week is the goal, but we’ve made it even simpler than that. We’re championing seven hero ingredients that are probably in your kitchen already. Check your pantry — you might have a treasure trove of gut-friendly ingredients just waiting to be put to good use.

The everyday foods that are good for our gut

Garlic

Garlic works in almost anything, yet it’s often overlooked as one of our most potent superfoods, according to Kelly Mulhall, nutritionist, gut health expert and founder of The Natural Balance. So if you can, she recommends adding it to every savoury meal you cook.

“It’s an incredible antioxidant and antimicrobial and works as a prebiotic fibre to feed the good bacteria in your gut,” Kelly explains. For an extra boost, Kelly suggests eating a whole garlic clove when you feel a bug coming on.

“Pickled garlic is a great option as it’s a little gentler than a raw bulb,” she says.

Mushrooms

Mushrooms are having a real moment in the health world. From lion’s mane to reishi, these fungi are gaining serious health cred. And Kelly agrees.

“Mushrooms are a staple in my weekly shop and are one of nature’s superpowers, providing prebiotic fibre to feed our gut microbiome,” she says. “They’re an affordable option that you can introduce to most meals, as they are great at taking on other flavours.”

For Kelly, the key to cooking with mushrooms is variety — so maybe swap the white buttons for something more adventurous. “The greater the range of mushrooms you eat, the more diverse your gut bacteria will become, leading to a stronger, healthier microbiome. I love sautéed mushrooms with garlic and spinach for breakfast with my eggs,” Kelly says.

Avocado

Whether we’re mashing it onto toast or sneaking it into a smoothie, avocado is the once-boujee fruit that’s now a kitchen staple — so chances are, we’ve got a couple ripening at home.

Fibre and gut health go hand in hand, and according to Kelly, the humble avo is another great source — both soluble and insoluble — meaning it helps bulk and soften stools, making them easier to pass.

“Avocados are about 80% monounsaturated fat — aka healthy fats — which help reduce inflammation across the whole body,” Kelly explains.

Kelly’s top tip: Buy unripe avos and let them ripen at home — no more racing against the ‘perfect ripe day’!

Dark chocolate

Good news, chocolate lovers — this favourite treat has gut health perks. Professor Tim Spector likens dark chocolate to fruits, nuts, and seeds — at least in terms of polyphenols — which he describes as “rocket fuel for your gut microbes.”

Kelly adds that dark chocolate is about 10% soluble fibre — a fantastic prebiotic, meaning it feeds the good gut bacteria.

“Switching to dark chocolate is an easy upgrade from milk chocolate,” Kelly says. “It’s much lower in sugar than milk chocolate, but aim for at least 75% cocoa to get the real prebiotic and antioxidant benefits.”

Sourdough bread

We couldn’t get through this feature without mentioning at least one fermented food — but good news, it’s bread! Even better? Bread is still on the menu for a healthy gut — as long as we stick to ones with minimal ingredients.

Kelly points out that regular sliced white bread is often packed with additives — sugar, oils, emulsifiers, preservatives — and barely any fibre. She suggests switching to sourdough, which skips the additives since its natural fermentation keeps it fresh for longer.

Plus, thanks to its fibre content, sourdough isn’t just empty calories — unlike white bread.

Got a bit of spare time? Grab a sourdough starter kit and give it a go. Not only will it save money, but according to Kelly, homemade sourdough tastes even better.

Lentils

Lentils are packed with fibre, protein, vitamins, and minerals, yet many people still aren’t sure how to cook with them. Luckily, they’re incredibly easy to add to our diet.

Kelly always keeps a tin of beans or lentils in her cupboard. “First, they’re affordable and easy to find, making them a great option no matter your budget,” she explains. “Secondly, they are loaded with both fibre and protein, making them one of the most nutritious foods out there. And, of course, they’re fantastic for gut health.”

Kelly points out that the good bacteria in our large intestine love lentils, which supports everything from digestion to mood-boosting hormones. An easy way to include more lentils in our diet? Kelly suggests tossing small amounts into soups, stews, casseroles, salads — or even a spag bol.

And, if lentils bring on a bloated feeling, Kelly recommends soaking and rinsing them well to remove phytates — the compounds that can cause digestive discomfort.

Coffee

Before we place that latte order, a quick disclaimer from Kelly: when she talks about coffee, she means black coffee — not a double macchiato with caramel syrup and a cloud of cream.

“Depending on its quality and brewing method, coffee can pack up to 2g of soluble fibre — great news for gut health,” says Kelly. “It’s also rich in polyphenols — powerful antioxidants that help protect against disease.”

So, if you haven’t already, consider switching your daily brew to a simple black coffee.

Words: Holly Treacy-West