Five simple ways to boost your gut health

Gut health is a hot topic of discussion in the wellbeing world and symptoms of poor gut health can affect us daily.

An unhappy gut can lead to bloating, irregular digestion (from diarrhoea and constipation, to indigestion and excess wind), low energy and even poor mood.

That's because our gut microbiome – the bacteria, fungi and other microbes living inside our intestines – plays a role in digestion, immunity, appetite and mental wellbeing.

The good news is that our daily habits can work towards a healthy gut.

Microbiome improvement is "a worthy investment," says clinician-scientist Dr Sunni Patel and "you can never be too young or too old" to get started.

You may be able to alter the bacteria, external in your gut pretty quickly, even within days, but it could take several months and consistency for long-term benefits to show, says Patel.

So how do you build a routine to improve your gut health?

One of the most influential habits to affect gut health, according to the science, external, is your diet. Plant foods, such as vegetables, fruits, beans, seeds, nuts and wholegrains, contain the fibre your microbes love.

"I recommend aiming for 30 plant points every week", which means eating 30 different plants over seven days, says Dr Megan Rossi, also known as The Gut Health Doctor.

While it's best to eat plenty of fibre-filled foods, increasing the fibre you eat by as little as 6g a day, external (the amount in a bowl of high-fibre cereal or 2 thick slices of wholemeal bread) has been found to have a beneficial effect on gut bacteria.

If you are upping your fibre, it's best to do so slowly and drink extra water, to avoid wind or bloating.

Eating a rainbow of fruits and vegetables is also thought to help, as this provides a variety of phytochemicals, which are compounds produced by plants that may help increase, external some types of gut bacteria.

Certain types of fibre and carbohydrates, called prebiotic foods, have also been found to encourage the growth of friendly bacteria in the gut.

Bananas, onions, spring onions, garlic, cabbage, leeks, oats, asparagus, nectarines, blueberries and grapefruit are all pre-biotic foods. Following a Mediterranean diet will help you stock up on them.

Check with your doctor before making major changes in your diet.

Live yoghurt, kefir, kombucha, kimchi, natto and sauerkraut are fermented foods thought to contain 'good bacteria'.

Wine, cheese, bread, vinegar and some pickles are also fermented but may no longer contain live bacteria.

While more research is needed, reviews of studies, external suggest fermented foods can have a positive impact on the microbiome.

Equally, there's some evidence that probiotic supplements can help, external certain people too, depending on the strain and the individual.

What we do know, though, is that aside from being delicious, fermented foods contain vitamins, minerals and nutrients, such as fibre, protein and fats, which are all needed for our wellbeing.

If you're not making fermented foods from scratch, be sure to check the food labels as anything pasteurised won't contain the beneficial microbes.

Prof. Tim Spector, of King's College London, advises limiting the amount of ultra-processed (UPFs) you eat, as they have been found to "reduce the diversity of bacteria" in your gut.

Ultra-processed foods often contain added sugar, fat and salt, as well as additives, and are manufactured in ways that disrupt the food's natural structure, meaning they are digested more quickly and offer less benefit to gut microbes.

UPFs have also been associated with "bad" gut microbes by some research, external that Spector was involved with.

Leaving a gap of 12 hours between your dinner and breakfast, or intermittent fasting, may benefit your gut microbes, explains Spector, in his book Spoon-Fed.

One explanation behind the potential benefit could be that gut microbes may "need to rest and recuperate as part of a daily circadian rhythm, external, which could be important for our gut health", writes Spector.

Not everyone will find it useful or beneficial to change their eating pattern, especially if it means cutting out a healthy wholegrain breakfast and reaching for processed convenience snacks later.

It's also worth remembering that a good night's sleep can go a long way too – just as poor gut health can affect your nighttime routine and overall mood, external, so too can sleep impact your gut microbiome, external.

The NHS has long argued, thanks to strong scientific evidence, that being physically active will lead to a "healthier and happier life", external. But studies, external now also suggest that regular movement can benefit the gut, too. One small study, external found that a cycling programme by college-aged men was linked to improvements in their microbiome.

Originally published January 2022. Updated February 2026

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