Gut Health Guide: What to Eat and What to Avoid

Have you ever felt bloated, tired, or in a bad mood for no apparent reason?

Maybe your intestines are trying to tell you something.

Gut health is more than just digestion - it is the foundation of our immunity, mental well-being and our overall sense of vitality.

The intestinal flora, which is made up of trillions of bacteria and microorganisms, is best served by a balanced diet rich in nutrients.

However, poor eating habits can disrupt this delicate environment, which can lead to digestive problems, inflammation, and chronic diseases.

Dr Julie McDonald, senior lecturer at the Centre for the Study of Bacterial Antibiotic Resistance at Imperial College London, explains that gut disorders manifest in a variety of ways, not just digestive symptoms.

Every person has a gut microbiota that is unique, like a fingerprint.

This means that some people naturally have a more resilient digestive system, while others are more susceptible to disorders.

Gut health is influenced by genetics, environment, diet, and even early life factors – for example, whether someone was born by cesarean section or vaginally.

It is this unique nature of our intestinal flora that presents a challenge for researchers.

Although scientists have managed to identify the basic groups of beneficial bacteria, precisely determining the microorganisms responsible for diseases and ill health remains complex.

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You are what you eat.

“Diet has a major impact on the diversity of the gut microbiota,” says Dr. Benjamin Malish, a clinical researcher and consultant at Imperial College London.

"We have seen in research that dietary changes, such as reduced meat intake or increased fiber intake, can significantly affect the composition of gut bacteria."

For example, research suggests that introducing fermented dairy products, such as yogurt and kefir, can encourage the growth of good bacteria like lactobacilli and bifidobacteria, even without significantly increasing overall microbiota diversity.

However, diet is not the only determining factor for gut health.

Other important factors are:

• Sleep and stress: poor sleep and chronic stress negatively affect gut health;
• Physical activity: regular movement and exercise contribute to healthy intestinal flora;
• Antibiotics: Overuse of antibiotics in medicine and agriculture can destroy the number of beneficial bacteria and increase the risk of antibiotic resistance.

A recent Japanese study showed that a diet rich in legumes and vegetables can reduce stress levels by encouraging the growth of good bacteria in the gut.

A study of about 1.000 healthy adults, mostly women, found that a diet rich in nutrients, such as probiotics and fiber, can contribute to the proliferation of the bacteria Lachnospira, which is crucial for maintaining gut health and integrity.

Dr. Mališ also emphasizes the importance of the gut-brain connection.

"The vagus nerve or pneumogastric nerve (Latin: nervus vagus) connects the brain and the intestines, and neurotransmitters such as serotonin and dopamine originate from the intestines.

"New research suggests that gut health can affect behavior, stress levels, and even mental well-being."

The best foods for a healthy gut

Fermented foods They contain probiotics - live bacteria that contribute to maintaining the balance of the intestinal microbiota.

Studies show that consuming foods rich in probiotics can improve digestion, reduce bloating, and help boost immunity.

The most famous fermented foods are:

• Yogurt (which is indicated as containing live and active bacteria);
• Kefir: a dairy beverage made by fermenting milk (cow's, goat's or sheep's) and kefir grains (a combination of lactic acid bacteria and yeast);
• Sauerkraut: made from shredded cabbage and salt;
• Kimchi: a traditional Korean dish made from fermented vegetables, most often napa (Chinese) cabbage, radish, garlic, ginger, hot peppers, fish sauce, and salt;
• Miso: a Japanese fermented paste made from soybeans, salt, and koji (Aspergillus oryzae), a type of mold that is usually grown on rice and barley;
• Tempeh: an Indonesian product rich in plant-based protein, made from cooked and lightly fermented soybeans
• Other sources: kombucha (tea mushroom - worldwide), dosa (Indian pancake made from fermented dough made from ground black mung beans and rice), natto (Japanese dish made from fermented soybeans).

Advice: If you are just starting to introduce fermented foods, start with small amounts to avoid stomach discomfort.

Fibers They act as prebiotics because they feed beneficial intestinal bacteria, such as those found in probiotic foods, and encourage proper and regular digestion.

Research shows that a diet rich in fiber can reduce the risk of gastrointestinal diseases and contribute to body weight regulation.

Foods rich in fiber:

• Whole grains: oats, quinoa, whole grain rice;
• Legumes: lentils, chickpeas, black beans;
• Fruits: apples, bananas, berries (blueberries, raspberries);
• Vegetables: broccoli, carrots, artichoke;
• Nuts and seeds: almonds, flaxseeds, chia seeds.

Advice: Gradually increase your fiber intake to avoid bloating. Drink plenty of water to aid digestion.

Polyphenols are plant compounds that have anti-inflammatory and antioxidant properties, and contribute to the diversity of intestinal flora and reduce inflammation in the body.

Sources of polyphenols:

• Dark chocolate (at least 70 percent cocoa);
• Green tea;
• Berries;
• Olive oil.

Advice: Combine foods rich in polyphenols with healthy fats (e.g. avocado, nuts) to improve their absorption.

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Bone broth It is rich in collagen and amino acids like glutamine, which can help maintain the integrity of the intestinal mucosa and reduce inflammation.

However, further research is needed to scientifically confirm these health benefits.

Advice: You can use it for soup or drink it on its own.

The worst foods for gut health

Ultra-processed food It usually contains artificial additives, preservatives, and emulsifiers, which can disrupt the balance of intestinal bacteria and stimulate inflammatory processes in the body.

Common examples of these foods are:

• packaged snacks (chips, crackers, instant noodles);
• processed meat (hot dogs, sausages, bacon, cured meat products);
• sweet breakfast cereals;
• ready meals.

Advice: Choose minimally processed snacks, such as nuts, fruit, or homemade granola (crunchy muesli).

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Some artificial sweeteners, such as aspartame and saccharin, are associated with negative changes in the composition of the gut microbiota and impaired glucose metabolism.

They are most often contained in:

• diet sodas;
• sugar-free chewing gum;
• low-calorie snacks.

Advice: Choose natural sweeteners such as stevia or monk fruit sugar.

Diet rich in refined sugars It promotes the growth of harmful bacteria and inflammation, while at the same time reducing the number of beneficial microorganisms in the intestines.

Foods that are high in refined sugar:

• cakes and pastries;
• white bread and pasta;
• sweetened beverages (carbonated drinks, energy drinks, fruit juices).

Advice: Satisfy your sweet tooth with fruit or dark chocolate.

All types alcoholic beverages can negatively affect gut health, as they disrupt sleep, mental balance, and intestinal flora.

Although red wine is rich in polyphenols, irritable bowel consultant Kirsten Jackson tells the BBC that it is a misconception that wine is good for gut health, as the alcohol content in wine neutralizes any possible benefits.

Advice: Drink alcohol in moderation and pair it with foods that are beneficial for the gut.

Diet rich in red and processed meat It is associated with an imbalance of intestinal flora and a higher risk of colon cancer.

It is recommended to limit your intake of this meat and choose healthier sources of protein, such as fish, chicken or plant-based alternatives.

Advice: Try introducing meat-free days to gradually reduce your intake.

Small changes, big difference

Dr. Julie McDonald emphasizes that increasing fiber intake is one of the simplest ways to improve gut health.

"Fiber feeds beneficial microorganisms, thereby supporting digestive health and strengthening immunity."

Nutritionist Kirsten Jackson recommends a varied, plant-based diet that includes at least 30 grams of fiber per day.

Such a diet should contain whole grains, nuts, seeds, fruits and vegetables, and anything that contributes to the health of the intestinal flora and prevents constipation.

Tips for a healthier gut:

• Eat a variety of foods - include more different plant foods in your diet;
• Combine probiotics (for example, yogurt, kefir) with prebiotics (for example, fiber-rich foods);
• Drink enough water - hydration is key for digestion;
• Reduce stress through meditation, physical activity, and quality sleep;
• Avoid unnecessary use of antibiotics.

Kirsten Jackson says that small and consistent changes are more sustainable than drastic diets.

Setting small, achievable goals each week can be a more effective approach for long-term gut health.

By taking small but mindful steps in your food and lifestyle choices, you can improve your digestion, boost your immunity, and even improve your mental health.

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