16 Of The Best Foods For Gut Health, According To Dieticians, Nutritionists & Doctors

Vogue

4 days ago

You might think the best foods for gut health are obvious: sour sauerkraut, zingy kimchi and as much Greek yogurt as you can handle. But there's more to eating for good gut health than fermented foods. Myriad factors make up good gut health, from food and plant diversity to a well-functioning gut microbiome, optimal fiber intake, and ensuring you consume enough pre- and probiotics to keep the trillions (yes, trillions) of bacteria in the gut happy.
What is gut health?
'Gut health isn't just about digestion, it's the cornerstone of everything: immunity, mood, skin clarity, hormone regulation, and even how well we sleep and recover,' functional medicine and Ayurvedic doctor, and founder of the Murthy Clinic, Dr Vijay Murthy explains to Vogue. 'And, when I think about food for gut health, I think about nourishment at every level: the right macronutrients, the right microbes, and the right mindset.'
Something dermatologists speak about frequently is the link between the gut and the skin. Commonly known as the gut-skin axis, the effects of an imbalanced gut microbiome (the ratio of 'good' to 'bad' bacteria in the gut) can manifest in inflammatory skin and scalp conditions such as eczema, psoriasis, and dermatitis. Plus, studies have shown that the gut also controls up to 90% of our serotonin production, and can have a marked impact on mood regulation.
Why is fiber important for gut health?
'Fiber is key for feeding your beneficial gut bacteria and helping produce short-chain fatty acids like butyrate, which support the gut lining and reduce inflammation,' nutritionist, author of Live To Eat and So Good and Epetōme founder Emily English explains. 'I always say: Fiber is the food your gut bacteria eat, so make sure you're feeding them regularly.'
What are the signs of an unhealthy gut?
Bloating
Flatulence
Constipation or diarrhea
Acid reflux
Nutritional deficiencies
Brain fog
Poor mental health
Skin issues like acne, eczema, and psoriasis
Best foods for gut health to start eating today
In the spirit of supporting better gut health, here are 16 gut-friendly foods to incorporate into your diet.
Raspberries
According to English, raspberries are one of the best things you can eat for better gut health. 'Raspberries are one of the highest-fiber fruits, with around 8 grams per cup.' That's over 25% of your daily recommended fiber intake (around 30g) in one portion.
Ground flaxseeds
Sometimes referred to as a 'colonic food', flaxseeds can help increase the number of good microbes and crowd out the more problematic ones in the gut, says nutritionist and functional medicine practitioner Farzanah Nasser.
'Flaxseeds are a plant-based source of omega-3 and are also a phyto-oestrogen (plant-oestrogen), which can help with hormone balance,' she describes. An easy way to start consuming them is sprinkling them into yogurt, mixing them into smoothies, or adding them to porridge or overnight oats.
Fermented foods
Zoe's head nutritionist and author of Every Body Should Know This, Dr Federica Amati, says increasing the volume of fermented foods in your diet is a great way to improve your overall gut health. 'Fermented foods, like kimchi, sauerkraut and other fermented fruits and vegetables, contain gut-friendly probiotic microbes and can help support the gut microbiome,' she says.