20+ Best Gut Health Foods for Digestion & Wellness

Eating for a Healthy Gut: What to Eat for Digestion, Bloating & Gut Healing

Eating for gut health doesn’t have to be complicated! If you're looking for the best foods for gut health in the UK and want to know what to eat for better digestion, and gut microbiome balance, this guide will walk you through the best gut-friendly foods to add to your diet.

Whether you want to improve digestion naturally, reduce bloating, or strengthen your gut lining, the right foods can make a big difference. Keep reading for a gut healing foods list packed with probiotic, prebiotic, and anti-inflammatory options to support your gut health.

Need extra support? Find out how Y GUT sensitive can support you in your journey towards better gut health.

Why Does Gut Health Matter?

Many people associate poor gut health with bloating, gas, and stomach pain. But did you know your gut affects your skin, mood, immune system, and overall wellness?

Your digestive system is home to trillions of bacteria that help break down food, absorb nutrients, and regulate inflammation. More importantly, your gut barrier acts as a protective shield, deciding what gets absorbed into your bloodstream and what stays out.

When your gut is in balance, you feel more energised, less bloated, and even experience better skin and mental well-being. But when it’s out of sync, it can lead to digestive issues, inflammation, and weakened immunity. The good news? Your diet plays a huge role in keeping your gut healthy!

How Can a Diet Improve Gut Health?

Think of your gut like a garden—it needs the right nutrients (fertiliser), good bacteria (plants), and a strong barrier (fence) to thrive. The best foods for gut health help:

Feed good bacteria (probiotics & prebiotics)
Support digestion & reduce bloating (high-fibre foods)
Protect the gut lining (anti-inflammatory foods)

Let’s dive into a gut-friendly food list to keep your digestion in top shape!

20+ Gut-Friendly Foods to Eat for Better Digestion

Lasting results come from consistent habits, not quick fixes. Start by getting familiar with the different types of foods that support your gut and replace your regular ingredients with healthier options over time. Rather than following restrictive diets, aim for balance with these foods that help gut health.

1️⃣ Probiotic Foods (Good Bacteria for Your Gut Microbiome)

Probiotics are live bacteria that support digestion, fight harmful microbes, and reduce bloating. Look for fresh, chilled options with live cultures to get the full benefits.

Close-up of fresh blueberries in creamy yoghurt, highlighting the probiotic-rich texture. A splash effect adds movement, showcasing the gut-friendly benefits of fermented dairy.

Yoghurts (dairy & dairy-free)

Kefir (fermented milk drink)

Kombucha (fermented tea with probiotics)

Sauerkraut & Kimchi (fermented cabbage)

Miso & Tempeh (fermented soy-based foods)

Natto (Japanese fermented soybeans)

Probiotic-rich foods help improve gut microbiome diversity, aiding digestion and immune function.

2️⃣ Prebiotic Foods (Fuel for Good Gut Bacteria)

Prebiotics are a type of fibre that feeds probiotics, helping them grow and function properly. Adding prebiotic-rich foods to your diet can improve digestion naturally.

A fresh bundle of green asparagus tied with a rubber band. Asparagus is a prebiotic-rich vegetable, providing essential fibre that feeds beneficial gut bacteria and supports digestion.

Bananas (especially slightly green ones)

Onions, Garlic & Leeks (gut-friendly alliums)

Asparagus & Artichokes (great for fibre & gut health)

Beans & Lentils (plant-based protein & prebiotics)

Oats & Barley (excellent for digestion & gut bacteria)

Prebiotics support gut health by nourishing beneficial bacteria and maintaining a balanced gut microbiome.

3️⃣ Fermented Foods (Rich in Postbiotics & Gut-Boosting Compounds)

Fermented foods go beyond probiotics—they contain postbiotics, which are beneficial compounds produced during fermentation that support gut health and immune function. These foods help improve gut barrier integrity and reduce inflammation.

A jar of freshly made kimchi placed on a green napkin with chopsticks beside it. Kimchi is a fermented food rich in probiotics and postbiotics, supporting gut health, digestion, and immune function.

Fermented Vegetables (sauerkraut, kimchi, pickles)

Fermented Dairy (yoghurt, kefir, labneh)

Fermented Soy (miso, tempeh, natto)

Fermented Drinks (kombucha, kvass, water kefir)

Fermented foods provide a powerful mix of probiotics, postbiotics, and enzymes that support digestion and overall gut health.

4️⃣ High-Fibre Foods (For Regular Digestion & Bloating Relief)

Fibre helps move food through the gut, keeping digestion smooth and reducing bloating. Aim for at least 30g of fibre daily from these sources:

A bowl of mixed nuts, including almonds, cashews, walnuts, pecans, macadamia nuts, and pistachios, placed on a linen napkin. These nuts are rich in healthy fats, fibre, and antioxidants, supporting gut health and digestion.

Whole Grains (quinoa, brown rice, wholemeal pasta)

Vegetables (broccoli, spinach, carrots, potatoes with skin)

Fruits (apples, pears, raspberries, mangoes, prunes)

Nuts & Seeds (almonds, chia, flaxseeds)

Legumes (butter beans, chickpeas, lentils)

Fibre supports digestion, promotes gut bacteria balance, and helps prevent constipation.

5️⃣ Anti-Inflammatory Foods (To Protect the Gut Barrier)

Chronic gut inflammation can lead to leaky gut, bloating, and digestive discomfort. Eating anti-inflammatory foods helps soothe digestion and protect the gut lining.

A mix of fresh berries, including strawberries, blueberries, raspberries, blackberries, and red currants, with mint leaves. These berries are rich in antioxidants, fibre, and anti-inflammatory compounds that support gut health and digestion.

Olive Oil (extra virgin for gut-friendly fats)

Turmeric (curcumin helps fight gut inflammation)

Berries, Cherries & Grapes (rich in antioxidants)

Fatty Fish (salmon, sardines, mackerel)

Nuts & Seeds (walnuts, almonds, flaxseeds)

Leafy Greens (kale, spinach, collard greens)

Anti-inflammatory foods help strengthen the gut lining and support digestion.

Gut Health Supplements: Do You Need Them?

While diet is the best way to support gut health, supplements can provide extra help, especially if your diet lacks probiotics, prebiotics, or fibre.

Y GUT sensitive is designed to bridge the gap between your gut bacteria, gut health and overall human health. No other product on the market directly addresses ALL THREE components of gut health: Gut Motility, Gut Microbiome and Gut Immune System.

Y GUT sensitive is a science-backed gut health supplement designed to:

Support gut bacteria balance & immune function
Improve digestion & reduce bloating
Strengthen the gut barrier & reduce gut inflammation
Provide 2g of fibre per serving to support gut-friendly bacteria

Final Thoughts on Gut Health Foods

A gut-friendly diet is all about balance—no need for extreme restrictions! Start small, like swapping white bread for whole grains, adding a probiotic yoghurt, or tossing extra veggies into meals.

Your gut health impacts everything, from digestion to immunity and even mental well-being. By eating a variety of gut-healing foods, you can support your digestive system naturally and feel your best!

Frequently Asked Questions

What are the best foods for bloating and digestion?

Probiotic foods like yoghurt and kefir, high-fibre foods such as whole grains, and anti-inflammatory ingredients like ginger and turmeric can help reduce bloating and improve digestion.

What is a gut health diet plan?

A gut health diet plan focuses on regularly including probiotic, prebiotic, high-fibre, and anti-inflammatory foods to support digestion, immunity, and long-term well-being.

Can food help heal the gut?

Yes! Foods high in probiotics, prebiotics, and anti-inflammatory nutrients—such as sauerkraut, garlic, olive oil, and leafy greens—can help strengthen the gut lining and restore balance.

How can I improve gut health naturally?

Eat a diet rich in probiotic & prebiotic foods, increase fibre intake, reduce processed foods, and manage stress levels.