Your digestive system is doing far more than breaking down last night’s pasta (Tagliolini Cacio e Pepe, if you’re asking). It’s the engine of your body – fuelling energy, regulating hormones, absorbing nutrients, and even keeping your mood in check. When your gut’s happy, you’re more regular, less bloated, and your skin might even glow more. When it’s not? Cue sluggish digestion, constipation, and a microbiome that feels out of balance. 

The good news – food is one of the most powerful ways to improve gut health. Choosing the right gut-healthy foods can reduce bloating, improve digestion, and give your intestines the support they need. 

'Food plays a central role in shaping the gut microbiome,‘ explains our Head of Nutrition, Laura Jennings Registered Associate Nutritionist ANutr MSc BSc. ‘Even small, consistent dietary changes, like adding more fibre, fermented foods or plant diversity can rapidly improve digestion, support beneficial gut bacteria and reduce inflammation.’ 

‘In clinic, I often see noticeable improvements in bloating and regularity within just a few days to weeks, showing how responsive the gut can be when we give it the right fuel,’ adds Laura.

Fibre is one of your gut’s MVPs. It bulks up stools, keeps your intestines moving, and provides immediate constipation relief at home for many people. But not all fibre is created equal: 

If you’re wondering “what foods are best for gut health”, starting with fibre is non-negotiable.  

'Fibre is one of the most powerful tools for supporting gut health,’ explains Laura. ‘Soluble fibre absorbs water and forms a gel-like substance, which softens stools and slows digestion for better nutrient absorption, while insoluble fibre adds bulk and helps move food efficiently through the intestines. Together, this eases bloating, prevents constipation and feeds beneficial gut bacteria, which produce short-chain fatty acids that reduce inflammation and support overall digestion.’  

‘Women in particular often need more fibre than they realise, but it’s essential to pair it with adequate water as without hydration, fibre can actually worsen constipation and bloating,’ warns Laura. ‘Start with small, consistent increases in fibre intake instead of going from 0 to 100 and you’ll notice improvements in regularity and gut comfort.’

Probiotics are the “good bacteria” that help your gut flora thrive. They keep digestion on track, support immune health, and balance out dysbiosis (that’s when bad bacteria overgrow and cause symptoms like bloating, gas and flatulence). 

If probiotics are the guests at the party, prebiotics are the snacks that keep them happy. Prebiotic foods contain special fibres like inulin, which pass undigested into the large intestine and feed the good bacteria. 

Great prebiotic picks: 

'Prebiotics are the fuel that keeps your beneficial gut bacteria thriving. Unlike probiotics, which introduce live bacteria, prebiotics are non-digestible fibres that pass through the small intestine and feed the microbiome in your large intestine,’ explains Laura. ‘Regularly including prebiotic-rich foods such as garlic, onions, bananas, asparagus and leeks helps nourish these bacteria, supporting digestion, reducing inflammation and enhancing nutrient absorption. Combining prebiotics with probiotic foods, for example, adding bananas to yogurt or kefir or adding garlic, onion and kimchi to a curry creates a synergistic effect that maximises gut health and, in turn, can support skin, immunity and overall wellbeing.’ 

We know you’ve heard it a thousand times – but that’s because it’s so important...  

Dehydration is one of the sneakiest causes of constipation – and it often gets overlooked. Alongside drinking water, eating hydrating foods can help your GI tract function smoothly. 

Hydrating foods: 

These foods support digestion, reduce bloating, and keep the alimentary canal lubricated (quite the mouthful) – which means better poos, less straining, and happier intestines. 

'Hydration and fibre work hand in hand to keep the digestive system running smoothly. Fibre adds bulk and absorbs water to soften stools, while adequate hydration ensures that this bulk can move efficiently through the intestines, reducing bloating and straining,’ explains Laura. ‘We often underestimate the contribution of water-rich foods like fruits and vegetables, which not only count towards daily fluid intake but also help feed the gut and maintain regularity.’ 

Certain foods calm irritation in the digestive system – particularly useful if you deal with acid reflux, IBS or a sensitive gut. 

Top anti-inflammatory picks: 

On the flip side, acidic foods (think processed meats, fried foods, too much coffee) can aggravate the intestines and cause bloating. It’s about balance – leaning on super foods that support digestion; while limiting the usual culprits without entirely cutting out those that bring you joy (a girl’s gotta live).  

'Gut inflammation disrupts the microbiome by decreasing beneficial microbes and overall microbial diversity, which can manifest externally as redness, breakouts or dull skin,’ explains Laura. ‘It’s not about strict restriction, but reducing alcohol, highly processed foods, fried dishes, and overly acidic items can help lower this inflammatory load. At the same time, regularly including anti-inflammatory foods, like fatty fish, berries, leafy greens, turmeric, and olive oil is an easy, effective way to support both digestion and skin health on a daily basis.’

Gut-loving foods are key – but so is knowing what to limit. Some foods simply aren’t friends with your microbiome, and they can lead to bloating, sluggish digestion or even flare-ups of dysbiosis. 

If you’re struggling with constipation, it’s also worth checking lists of foods to avoid when constipated – sometimes it’s the little things (like too much dairy) that make all the difference. 

'In clinic, I often see certain foods consistently triggering bloating or constipation,’ notes Laura. ‘For example, high dairy intake can slow digestion because calcium can bind in the gut – for this, simple swaps like plant-based milks and yogurts can help. Refined foods, such as, white bread and pasta, along with ultra-processed meals, are often low in fibre and can contribute to constipation. Conversely, increasing fresh, water-rich fruits and vegetables supports regularity and reduces bloating.’  

On the carnivore diet hype? ‘Swapping some red meat for fish can help, as high intakes of red meat may slow digestion due to its low fibre and higher fat content,’ suggests Laura.