February 6, 2026
Education
What are the best foods for gut health?
Explore your microbiome with Botaniqal’s blog on the best fermented and nutrient-dense foods for better gut health.
Food doesn’t just tickle your taste buds and fuel your body. What you eat influences the diversity and balance of microbes in your gut. Certain foods deliver probiotics (live beneficial bacteria), while others deliver high dense nutrient essential for optimal function. Together, they help maintain a resilient gut ecosystem that supports digestion, nutrient absorption and immune defence.
So, what should you eat for good gut health?
📅 Schedule a gut health consultation.
Top foods for gut health
Here are some of the most effective foods to include in your diet when nurturing a healthy gut microbiome:
Fermented foods
Fermented foods are rich sources of probiotics, which help to nourish your gut, introduce beneficial species and support your overall health.
Consider choosing:
- Yogurt — choose varieties with “live and active cultures” and no added fillers or sugar.
- Sauerkraut & kimchi — fermented vegetables packed with beneficial bacteria
- Kefir & Kvass’s — fermented beverages rich in probiotics.
These foods may help support digestion and maintain a healthy microbial balance.
Nutrient dense foods
Nutrient dense foods provide the body with the energy source it needs to function optimally. When the gut receives high dense nutrient foods, it doesn’t have to work as hard to get nourishment.
- Homemade meat stock
- Animal products
- Healthy fats
- Organ meat
Foods rich in Omega‑3 fatty acids
Omega‑3 fatty acids found in foods like salmon, sardines and flaxseeds help reduce inflammation throughout the gut and support a balanced microbiome.
Hydration and herbal drinks
Adequate fluid intake helps food travel through the digestive tract. Try a ginger or peppermint tea to soothe digestion and drink plenty of water to stay hydrated.
Foods that can harm gut health
Just as some foods support gut health, others can disrupt it. It’s best to limit your intake of:
- Ultra‑processed foods, which are high in additives, sugar and unhealthy fats and have been associated with reduced microbial diversity.
- Artificial sweeteners, which may negatively impact gut bacteria (these are found in many diet sodas or no added sugar drinks).
- Excess alcohol and fried foods, which can irritate the gut lining and promote inflammation.
Practical tips for everyday eating
Improving your gut health doesn’t have to be dull or difficult. A mindful approach to food — focusing on variety, whole foods, and hydration — lays the foundation for a healthier gut and a happier you.
Take small, simple steps such as:
- Eating the rainbow – plants of different colours provide a wide range of nutrients fibres and plant compounds.
- Introducing probiotics - e.g. yoghurt or sour cream with each meal adds beneficial bacteria.
- Choosing whole foods over processed options to maximise nutrients.
- Increasing meat stock to help support your digestive system function.
The bottom line
The best foods for gut health are those rich in probiotics, healthy fats and nutrient dense foods. These nutritional building blocks work together to nurture a balanced gut microbiome, support digestion, and promote whole‑body wellbeing.
If you’re experiencing ongoing digestive issues or want a personalised gut‑supporting nutrition plan, we’d love to guide you with evidence‑based dietary strategies and tailored care.
📅 Schedule a gut health consultation.
Disclaimer
All information is general and not intended as a substitute for professional advice.
References
- UMass Chan Medical School, Fermented foods for gut health, https://www.umassmed.edu/nutrition/blog/blog-posts/2019/6/fermented-foods-for-gut-health/, [Accessed 12 January 2026]
- Kumar, V., Rohilla, A. & Ahire, J.J. Omega-3 fatty acids and the gut microbiome: a new frontier in cardiovascular disease prevention. Discov Med 2, 53 (2025). https://doi.org/10.1007/s44337-025-00212-0, [Accessed 12 January 2026]
- Medical News Today, What are the worst foods for gut health? https://www.medicalnewstoday.com/articles/326256, [Accessed 12 January 2026]
- Nutrition Australia, Eat a rainbow, https://nutritionaustralia.org/resources/eat-a-rainbow/, [Accessed 12 January 2026]
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