In simple terms, a healthy gut is one that is able to digest food, absorb nutrients and eliminate waste effectively. There are many things we can do to help keep our guts healthy and working at their optimum. Eating gut-friendly foods is an important part of reducing digestive problems and nutrient deficiencies.

Here are some of the best foods for a healthy gut: 

Fruit and vegetables: These provide fibre, vitamins and minerals – helping to promote regular and healthy digestion and preventing constipation. 

Healthy fats: Foods high in Omega-3 like nuts, seeds and oily fish are good for the gut as these healthy fats can reduce inflammation and improve immunity. 

Whole grains: Whole grain pasta, cereals and bread are high in fiber which is essential for effective elimination of waste. 

Protein: Lean protein sources like chicken, fish or plant-based protein are important for microbial diversity in the gut. 

Herbs and spices: Garlic, ginger and turmeric are good for more than just adding flavor to food. They contain phytochemicals that help to promote healthy digestion and reduce inflammation. 

Beans and legumes: High in fiber and protein which are essential for digestion and elimination – beans and legumes also provide a variety of important vitamins and minerals that boost immunity. 

Fermented foods: Yoghurt, sauerkraut, kimchi and kefir contain live bacteria that can help to increase levels of healthy gut microbes. 

Water: Water is essential for preventing constipation. Eight (8) glasses a day is the general guideline for healthy adults.