Want to eat your way to a healthier microbiome and better immunity? Meet the digestion-boosting foods top nutrition gurus throw into their trolley.

Whatever is on your meal plan for next week, we bet it’s not bloating with a side of digestive discomfort. As nutrition experts have long known, what we put into our bodies can have a big impact on gut health, meaning it’s never been more important to buy, cook, and eat for our microbiome.

Confused about where to start? According to nutritionist, chef, and Greencare wellness expert, Zoe Bingley-Pullin, a gut-friendly diet can be as simple as piling “a rainbow of fruit and vegetables” onto your plate. The reason? Diversity is key when it comes to gut wellness. “Most people tend to have the same foods on rotation. Mixing it up is key for digestive health,” agrees clinical nutritionist, Jessica Scott-Young. “If you pick one new fruit, veg, nut, or seed to add to your weekly repertoire, that’s 52 new foods a year.”

Whether you’re doing a supermarket speed shop after work or casually browsing the shelves on a Sunday, buy organic produce where possible and avoid throwing ultra-processed foods into your trolley. “If it’s in a pack, put it back,” says Scott-Young. “Ultra-processed foods are nutrient-poor, calorie-rich and contain emulsifiers and inflammatory seed oils that negatively impact the microbiome.”

Ready to hit 52 different healthy foods before the year is out? Get started here, with 10 of the best for gut health that the experts recommend adding to your grocery list, pronto.

Pomegranate

This rich-red fruit is not only low-cal, it’s great for gut health because it contains polyphenols – a clever compound that helps regulate microbial activities in the body. “Plant polyphenols are typically found in coloured fruit and vegetables,” explains Scott-Young.“ Other top dietary sources include organic berries, dark leafy greens, green tea, freshly crushed garlic, olives, citrus with the white pith, and spices such as ginger, cinnamon, and turmeric.”

Bone broth

Recommended by all of our experts and described by Scott-Young as the “single best food for gut health”, this golden elixir is so much more than just a trendy savoury drink doing the rounds on social media. “Bone broth is rich in key amino acids such as glutamine, glycine, proline and serine. These help improve gut integrity and have an anti-inflammatory effect on the body,” she explains. “A large proportion of your immune system is centred in your gut, so modulating its immune response is key.” One cup of goodness, coming right up.

Apple

We all know the saying about apples and doctors. Turns out that adding this simple fruit to your shopping basket can be a major win for gut health, too – but here’s the intriguing part: only if it’s stewed or turned into apple sauce. Scott-Young explains: “Apple is rich in pectin, a source of dietary soluble fibre that is released during the stewing process and can help maintain and repair the intestinal lining of our gut.” Lauren Jane, naturopath and founder of Kiyah Wellness, adds: “Pectin helps form a gel-like substance in the gut that can soothe the intestinal lining and regulate bowel movements.” Sounds like a very good reason for apple crumble.

Chia seeds

These tiny-but-mighty super-seeds can be picked up at the supermarket, then sprinkled over your morning porridge. “They’re rich in mucilaginous fibre and omega-3 fatty acids, which may encourage regular bowel movements, reduce inflammation in the gut and feed beneficial gut bacteria,” advises Jane. Alternatively, throw them into a berry-based or green smoothie with your favourite plant milk and a scoop of protein powder for a power breakfast on the go.

Rice and potato

Yes, nutrition experts want you to add carbs to your cart. “Everyday foods like cooked and cooled rice, potato, whole oats, green peas and cooked legumes all contain resistant starch. This is broken down further in the digestive tract so that it feeds the gut bacteria that can produce substances known as short-chain fatty acids,” says Scott-Young. “Cooking and cooling is the key when it comes to rice and potatoes, as this process changes the nature of the starch, almost tripling its fibre content.” Use leftover rice in a salad or bowl and potato in a frittata, Spanish tortilla or even Nanna’s favourite, a good-old potato salad. Your gut bugs will thank you for it.

Grapefruit and lemon

As well as being a delicious and fresh addition to a glass of water, these citrus all-stars are great for stimulating digestion. Scott-Young explains that these fruits, along with other ‘bitter foods’ are good for improving nutrient absorption and supporting a healthy liver: “Good bitter foods include grapefruit, lemon, greens like chicory, wild rocket, radicchio, mustard greens, olives and artichokes. Simple ways to incorporate more bitters into your day include swapping regular salad greens like baby spinach for rocket and radicchio or adding some olives to your next lunch.”

Cabbage

No surprises here given the recent resurgence of sauerkraut. Cabbage – red specifically – is a great gut buy, as are red, purple and blue fruit and veg in general. “They’re rich in polyphenols which also act as prebiotics, nourishing beneficial bacteria and supporting a healthy gut lining,” explains Jane.

Kefir

There’s a reason this fermented milk drink has been around for thousands of years. “I’m a massive fan of kefir due to its high probiotic content,” says Bingley-Pullin. “It’s beneficial for gut health but also easy to add into smoothies, juice and cereals.” We’re sold.

Top tips for a gut expert

It’s not just what you eat, but how you’re eating it, that can make a major difference. So we asked nutritionist Jessica Scott-Young for the genius advice that she gives patients 

#1. Slow things down

“I know people don’t want to hear it, but stress management is a fundamental part of digestive health. Stop and take five deep breaths before eating, or at any time during the day you feel things getting a little tense.”

#2. Chew your food properly

“Digestion starts in the mouth, and if you’re not chewing you’re not stimulating the digestive secretions you need to help break down food.”

#3. Eat minus distractions

“Eating on the run or at your desk is a big no-no. Stress reduces stomach acid and digestive secretions, making it harder to break down food and absorb key nutrients. It also disrupts gut motility, impacting transit time which can lead to bloating.”

#4. Aim to have dinner early

“This allows the migrating motor complex – think, the street sweeper of your gut – to do its thing. Plating up your final meal of the day early (rather than just before bed) gives your digestive system a natural break overnight.”

#5. Speak to a specialist

“If you feel like you’re reacting to an ever-growing list of foods, or you’re cutting food groups out, then speak to a health pro who specialises in the gut and can understand what’s happening in your unique digestive system. In short: it’s time to invest, test and simply not guess.”