Gut Health

Gut health isn’t just a wellness buzzword, it’s the foundation for energy, mood, immunity, and digestion. But if you’ve ever Googled “how to improve gut health”, you’ll know the internet is a minefield of conflicting advice.

That’s why I’ve pulled together this complete guide to gut health. It links every key topic — from what gut health even is, to practical meal plans, recipes, and daily lifestyle habits.

Think of it as your one-stop hub to finally cut through the noise and create a gut that feels good every day.

Let’s dive into the posts that will take you from confused and bloated to confident and thriving.

1. Gut Health 101: What It Is and Why It Matters

Gut health isn’t just about avoiding tummy trouble, it’s linked to everything from your mood to your immune system. Understanding the basics is the first step to healing.

When I first learned about the microbiome, I realised it wasn’t just food making me bloated, it was stress, sleep, and habits too. Knowing the “why” made change so much easier.

You’ll learn:

• What the microbiome is and why it matters
• How gut health impacts energy, mood, and hormones
• Simple signs your gut might be struggling

Go to Post: Gut Health 101: What It Is and Why It Matters

2. What to Eat for Good Gut Health (and What to Avoid)

The best gut health diet isn’t about restriction, it’s about balance. Adding healing food, fibre, and probiotic foods while cutting down gut irritants can be a game-changer.

I used to think healthy eating meant salads on repeat. Once I swapped in variety and gut friendly foods, my digestion completely shifted.

You’ll learn:

• The best foods for gut health (and what to limit)
• Why variety fuels a healthier microbiome
• Easy swaps that make a big difference

Go to Post: What to Eat for Good Gut Health (and What to Avoid)

3. 15 Gut Healing Recipes for Better Digestion

Knowing what to eat is one thing, but actually cooking it is another. These gut healing recipes are simple, soothing, and designed to improve digestion without fuss.

I started with just one recipe a week, and honestly? It made meal prep feel fun again.

You’ll learn:

• Quick recipes good for gut health
• Healing recipes you can batch cook
• Ways to add probiotic foods into everyday meals

Go to Post: 15 Gut Healing Recipes for Better Digestion

4. The Ultimate Gut-Friendly Diet Plan (With Sample Menus)

If you’ve ever wanted a roadmap, this gut friendly diet plan is it. With sample menus, nourishing foods, and a flexible structure, it makes eating for gut health easy.

When I followed a gut diet plan instead of winging it, I felt calmer, less bloated, and had way more energy to get through my week.

You’ll learn:

• What a gut friendly diet looks like in practice
• A sample gut health menu you can use today
• How to build meals that balance fibre, protein, and flavour

Go to Post: The Ultimate Gut-Friendly Diet Plan (With Sample Menus)

5. A 7-Day IBS Meal Plan That Actually Works

If IBS has you feeling stuck, a structured plan can help. This 7 Day IBS Meal Plan uses soothing, easy-to-digest meals that reduce bloating and calm your gut.

I know how overwhelming it feels to try “everything” and still feel rubbish. Having a plan laid out takes away the guesswork.

You’ll learn:

• IBS-friendly swaps that soothe symptoms
• How to structure a full week of gut friendly meals
• Foods to avoid when digestion feels fragile

Go to Post: A 7-Day IBS Meal Plan That Actually Works

📌 Pin this for later! ⬇

6. Gut Reset: 3-Day Gut Cleanse to Beat Bloating & Boost Energy

Gut cleanses get a bad rep, and for good reason. But a short reset with whole, natural foods can calm irritation and give your digestion a break.

I tried this after a particularly stressful, snack-heavy week, and it felt like pressing the reset button on my belly.

You’ll learn:

• What a 3 day gut cleanse actually is (and isn’t)
• The best foods to help gut health naturally
• How to reset digestion without fad diets

Go to Post: Gut Reset: 3-Day Gut Cleanse to Beat Bloating & Boost Energy

7. Heal Your Gut Naturally: Foods and Habits That Repair Your Microbiome

Healing isn’t just about what’s on your plate, it’s your habits too. Pairing gut healing foods with lifestyle changes is how you build long-term resilience.

When I stopped focusing on food alone and started adding stress relief and sleep habits, my gut finally started to settle.

You’ll learn:

• Foods that cleanse your gut and support healing
• How stress, sleep, and movement affect digestion
• Simple daily rituals to improve your gut health

Go to Post: Heal Your Gut Naturally: Foods and Habits That Repair Your Microbiome

8. Probiotic Foods vs Supplements: What’s Best for Your Gut?

Should you grab probiotic foods or just pop a capsule? Both have benefits, but knowing which one is best for you saves time, money, and confusion.

I grew up with yoghurt being the “gut food,” but later realised it’s not one-size-fits-all.

You’ll learn:

• The pros and cons of probiotic foods vs supplements
• How to choose the right option for your lifestyle
• Signs you may need extra gut support

Go to Post: Probiotic Foods vs Supplements: What’s Best for Your Gut?

9. The 21-Day Gut Healing Meal Plan for a Healthier Microbiome

Three weeks of gut healing meals can make all the difference. This 21 day diet plan is practical, nourishing, and designed to help you feel the shift in your energy and digestion.

When I committed to 21 days, my bloating reduced, my skin improved, and I finally felt in control of my digestion.

You’ll learn:

• A full 21 day gut healing meal plan with recipes
• How to structure your day for digestion-friendly eating
• Foods that cleanse your gut and support a healthy microbiome

Go to Post: The 21-Day Gut Healing Meal Plan for a Healthier Microbiome

10. Beyond Food: Daily Habits to Improve Gut Health Long-Term

Gut health doesn’t stop at the kitchen. Your sleep, stress, and lifestyle habits play just as big a role in supporting digestion and microbiome balance.

When I stopped stressing over kale smoothies and focused on my routine, that’s when the real gut healing began.

You’ll learn:

• 10 daily habits that go beyond food to heal your gut
• How to make lifestyle changes that stick
• Why consistency beats perfection every time

Go to Post: Beyond Food: Daily Habits to Improve Gut Health Long-Term

Feeling Bloated and Out of Balance? This Might Help

If every meal leaves you uncomfortable, your skin’s flaring up, or your energy feels stuck on low, it’s not just bad luck, it’s your gut asking for a reset.

That’s why I created the Gut & Glow Reset Mini Guide – your no-fluff roadmap to calming digestion, beating the bloat, and finally feeling good from the inside out.

Inside, you’ll get:

• Gut health made simple (without the confusing jargon)
• The 4 pillars of a healthy gut (and how to put them into practice)
• Fibre, prebiotics & probiotics explained clearly (plus easy food swaps)
• Gut disruptors & myths debunked (so you know what really matters)
• The gut–skin & gut–hormone links (and how to get them back on track)
• A 5-Day Gut Reset Meal Plan with simple, gut-friendly recipes

Whether you’re brand new to gut health or just need a reset, this guide takes away the guesswork and gives you simple steps you can actually stick to.

Conclusion

Gut health isn’t about one magic food or a quick cleanse, it’s about the bigger picture. From understanding the basics to building a gut friendly diet plan, cooking gut healing recipes, and adding daily habits that stick, every small step adds up.

The best part? You don’t have to overhaul your life overnight. Start with one change, keep it consistent, and your microbiome will thank you.

Your gut isn’t just part of your digestive system, it’s the engine for your energy, mood, and overall wellbeing.

Treat it kindly, and it’ll do the same for you.

Next Steps

“Small daily choices create big gut health wins.”

• Grab your freebie: The Gut Reset Starter Kit

📌 Pin this for later! ⬇

Hands up if you’ve ever thought, “If I just find the right diet, all my problems will be solved.” Spoiler alert: it’s not quite that simple. Yes, what you eat absolutely matters, gut healing recipes, probiotic foods, and a solid gut friendly diet plan can work wonders to improve gut health.

But here’s the kicker: food isn’t the whole story.

Your gut doesn’t live in isolation. Stress, sleep, movement, and even the way you chew your food all affect your digestion and microbiome. That’s why some people follow the “perfect” gut diet meal plan yet still feel bloated, tired, or stuck.

This post will show you 10 daily habits that go beyond food to improve gut health long-term. Think of them as the secret sauce, the tweaks that make your gut healing diet actually stick. Let’s dive in.

1. Prioritise Sleep for a Healthy Microbiome

A healthy gut starts with good sleep. Your digestive system runs on a rhythm, and staying up late scrolling Instagram isn’t doing it any favours.

Aim for 7-9 hours, and keep bedtime consistent. Better sleep = better digestion and a calmer microbiome.

2. Manage Stress Before It Manages You

High cortisol is a gut’s worst nightmare. Stress can slow digestion, fuel bloating, and even flare up IBS.

Daily stress-busting habits – journaling, walks, breathwork, or meditation, can do more for your belly than another restrictive leaky gut diet.

3. Walk It Out

Movement doesn’t need to mean a sweaty HIIT class. Gentle walks, yoga, or stretching are magic for your digestive system.

Even a 20-minute walk after dinner can improve digestion and support a healthy gut.

4. Hydrate!

Forget fizzy drinks, your gut loves water, herbal teas, and broth. Drinks for gut health keep everything moving, reduce constipation, and support your gut lining.

If plain water bores you, jazz it up with lemon, mint, or cucumber.

5. Eat at Consistent Times

Your gut thrives on routine. Skipping breakfast one day and bingeing late the next confuses your digestive system.

Try eating around the same times daily to give your gut a rhythm it can rely on.

📌 Pin this for later! ⬇

6. Slow Down and Chew Properly

Yes, really. Chewing is the first stage of digestion, and rushing through meals makes your gut work overtime.

Put the fork down between bites and chew your food like you mean it. Your microbiome will thank you.

7. Add Variety to Your Routine

You’ve heard “eat the rainbow,” but it’s more than a slogan.

A healthy microbiome thrives on diversity. Aim for 30 different plants a week, fruit, veg, whole grains, herbs, nuts, seeds. Stuck for inspiration? Check out Gut Health 101: What It Is and Why It Matters for the basics on why diversity is key.

How to Eat 30 Plants a Week: 100 recipes to boost your health and energy - THE NO.1 SUNDAY TIMES BESTSELLER

$21.47

Get it on Amazon

I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂

11/03/2025 01:59 am GMT

8. Spend Time Outdoors

Fresh air and sunshine boost vitamin D, which supports immune and gut health.

Plus, exposure to nature introduces you to different microbes, a natural way to strengthen your microbiome without another supplement.

9. Limit Alcohol and Ultra-Processed Foods

Even the best gut health recipes won’t undo daily takeaways and too much wine.

You don’t need to ban everything, but cutting back on alcohol and processed junk makes a massive difference to how your gut feels. If you need help making swaps, read What to Eat for Good Gut Health (and What to Avoid).

10. Journal or Meditate for Gut Calm

Mind-body connection is real. Journaling or mindfulness isn’t just “woo-woo”, it lowers stress, improves digestion, and supports good gut health.

Just 5-10 minutes a day can reset your nervous system and your belly.

How to Make These Habits Stick

The trick isn’t doing all 10 at once. Start small. Add a walk after dinner. Swap fizzy drinks for herbal tea.

Stack new habits onto ones you already do, like meditating for 5 minutes after brushing your teeth. Consistency beats intensity every time.

And when you’re ready to layer in more food-focused strategies, check out The 21-Day Gut Healing Meal Plan for a Healthier Microbiome. It shows you exactly what to eat for better gut health while these habits do the heavy lifting.

Feeling Bloated and Out of Balance? This Might Help

If every meal leaves you uncomfortable, your skin’s flaring up, or your energy feels stuck on low, it’s not just bad luck, it’s your gut asking for a reset.

That’s why I created the Gut & Glow Reset Mini Guide – your no-fluff roadmap to calming digestion, beating the bloat, and finally feeling good from the inside out.

Inside, you’ll get:

• Gut health made simple (without the confusing jargon)
• The 4 pillars of a healthy gut (and how to put them into practice)
• Fibre, prebiotics & probiotics explained clearly (plus easy food swaps)
• Gut disruptors & myths debunked (so you know what really matters)
• The gut–skin & gut–hormone links (and how to get them back on track)
• A 5-Day Gut Reset Meal Plan with simple, gut-friendly recipes

Whether you’re brand new to gut health or just need a reset, this guide takes away the guesswork and gives you simple steps you can actually stick to.

Read These Next

• Gut Health 101: What It Is and Why It Matters
• What to Eat for Good Gut Health (and What to Avoid)
• The 21-Day Gut Healing Meal Plan for a Healthier Microbiome

Conclusion

Food is powerful, but it’s only part of the picture. By adding daily habits, sleep, stress relief, hydration, movement, you’ll create a foundation to improve gut health.

Small, consistent actions really do lead to a healthier microbiome and better digestion long-term.

Next Steps

“Your gut doesn’t need perfection, it needs consistency.”

• Grab your freebie: The Gut Reset Starter Kit
• Read This Next: What to Eat for Good Gut Health (and What to Avoid) – so you can pair your new habits with the best gut-friendly foods.

📌 Pin this for later! ⬇

Bloated. Sluggish. Constantly wondering if it’s the bread, the pasta, or that “healthy” smoothie that set you off again. If that sounds familiar, you’re not alone. Millions of people live with daily gut grumbles, and it’s exhausting.

You try a 3 day gut cleanse, swear off carbs, pop probiotic supplements, or Google what to eat for good gut health at midnight, but nothing sticks.

Here’s the truth: quick fixes rarely work. Your gut doesn’t need another fad or a reset that lasts three days and leaves you back at square one. What it needs is consistency. That’s where the 21-Day Gut Healing Meal Plan comes in.

Three weeks is long enough to calm irritation, improve digestion, and start building a healthier microbiome, but short enough to feel doable.

This isn’t about starving or drinking celery juice until you cry. It’s real food, gut healing recipes, and simple habits that make a lasting difference.

Let’s break down exactly how the 21-Day Gut Healing plan works, and why it could be the best thing you do for your health this month.

Why Quick Fixes Don’t Work

We’ve all tried them. A detox tea. A reset meal plan. A stack of supplements that promise the world. And yet your digestive system still feels like it’s staging a protest.

Here’s why: your microbiome is complex. It needs time and variety to repair. A 3 day gut cleanse can give you a short-term “ahhh” moment (and I do love a reset when you’re really struggling), but healing requires consistency.

That’s why a leaky gut diet or 21 day diet plan gives your body the breathing room it needs to repair and rebalance properly.

The 21-Day Gut Healing Solution

This plan isn’t complicated, it’s simply structured around the foods and habits your microbiome loves.

• Probiotic foods: yoghurt, kefir, kimchi, miso, to top up your healthy bacteria.
• Prebiotic fibre: oats, garlic, leeks, bananas, to feed those bacteria so they thrive.
• Healing food: soothing soups, lentil stew, roasted vegetables, and easy gut cleansing recipes.
• Hydrating drinks for gut health: herbal teas, broths, and good old water.

It’s a gut friendly diet plan that doesn’t ban everything fun, instead, it focuses on building in the best gut health foods while crowding out the irritants that keep you stuck.

What You’ll Eat (and Why It Matters)

Think of your meals as medicine. Every recipe in the gut healing meal plan is designed to improve digestion and nurture your microbiome.

• Breakfasts: overnight oats with kefir, chia seeds, and berries.
• Lunches: quinoa bowls, lentil soups, roasted veg salads.
• Dinners: salmon with sauerkraut, chickpea curries, turkey meatballs with courgetti.
• Snacks: apples with almond butter, carrot sticks with hummus, handfuls of seeds and nuts.

These meals aren’t fancy or time-consuming, but they’re packed with foods to help gut health naturally.

They fit easily into a healthy gut diet and can be adapted for vegan gut health too.

(If you want more recipe inspiration, head to Heal Your Gut Naturally: Foods and Habits That Repair Your Microbiome – it’s packed with gut health recipes you can add straight into this plan.)

The Full 21-Day Gut Healing Meal Plan

To make life simple, here’s a full 21-day gut healing meal plan you can follow. It’s built around gut healing recipes, probiotic foods, and nourishing, easy-to-digest meals.

Week 1: Reset & Calm

Day 1

• Breakfast: Overnight oats with kefir, chia seeds, blueberries
• Lunch: Lentil soup with garlic and spinach
• Snack: Banana with almond butter
• Dinner: Baked salmon with roasted vegetables + sauerkraut

Day 2

• Breakfast: Coconut yoghurt with flax, raspberries, pumpkin seeds
• Lunch: Quinoa salad with chickpeas, cucumber, parsley, olive oil, lemon
• Snack: Apple slices with walnuts
• Dinner: Chicken stir-fry with broccoli, ginger, garlic, brown rice

Day 3

• Breakfast: Green smoothie (spinach, kefir, banana, flaxseed, cinnamon)
• Lunch: Sweet potato with black beans, avocado, coriander
• Snack: Carrot sticks with hummus
• Dinner: Grilled cod with roasted beetroot and kale

Day 4

• Breakfast: Oats with almond milk, blueberries, flax
• Lunch: Lentil soup with turmeric and parsley
• Snack: Pumpkin seeds
• Dinner: Turkey meatballs with courgetti + tomato sauce

Day 5

• Breakfast: Kefir with oats, apple, cinnamon
• Lunch: Quinoa with roasted veg + tahini dressing
• Snack: Rice cakes with avocado
• Dinner: Grilled chicken with roasted cauliflower + garlic yoghurt dip

Day 6

• Breakfast: Coconut yoghurt with kiwi, sunflower seeds, oats
• Lunch: Chickpea & spinach curry with basmati rice
• Snack: Walnuts
• Dinner: Baked salmon with steamed broccoli + sauerkraut

Day 7

• Breakfast: Smoothie bowl with kefir, banana, berries, chia
• Lunch: Lentil & roasted veg soup
• Snack: Apple with almond butter
• Dinner: Roast chicken with garlic potatoes + greens

📌 Pin this for later! ⬇

Week 2: Build Diversity

Day 8

• Breakfast: Oats with kefir, strawberries, flaxseed
• Lunch: Quinoa + chickpea salad
• Snack: Rice cakes with hummus
• Dinner: Baked cod with sweet potato + kale

Day 9

• Breakfast: Coconut yoghurt with chia, raspberries, pumpkin seeds
• Lunch: Lentil soup with spinach
• Snack: Banana and walnuts
• Dinner: Chicken stir-fry with broccoli + garlic

Day 10

• Breakfast: Green smoothie with kefir, spinach, banana, cinnamon
• Lunch: Sweet potato + black bean bowl with avocado
• Snack: Carrot sticks and hummus
• Dinner: Grilled salmon with roasted beetroot + sauerkraut

Day 11

• Breakfast: Overnight oats with blueberries, kefir, flax
• Lunch: Quinoa salad with roasted veg
• Snack: Apple with almond butter
• Dinner: Turkey meatballs with courgetti + tomato sauce

Day 12

• Breakfast: Kefir with oats, cinnamon, kiwi
• Lunch: Chickpea curry with basmati rice
• Snack: Pumpkin seeds
• Dinner: Roast chicken with garlic potatoes + greens

Day 13

• Breakfast: Smoothie bowl with banana, berries, kefir, chia
• Lunch: Lentil soup with turmeric + parsley
• Snack: Rice cakes with avocado
• Dinner: Grilled salmon with roasted cauliflower + broccoli

Day 14

• Breakfast: Oats with coconut yoghurt, strawberries, flax
• Lunch: Quinoa + chickpea salad with tahini dressing
• Snack: Banana with walnuts
• Dinner: Chicken stir-fry with ginger, garlic, rice

Week 3: Strengthen & Sustain

Day 15

• Breakfast: Overnight oats with kefir, banana, chia
• Lunch: Lentil soup with spinach + garlic
• Snack: Carrot sticks with hummus
• Dinner: Baked salmon with roasted beetroot + kale

Day 16

• Breakfast: Green smoothie with kefir, spinach, banana, cinnamon
• Lunch: Quinoa salad with chickpeas + parsley
• Snack: Apple with almond butter
• Dinner: Roast chicken with garlic potatoes + broccoli

Day 17

• Breakfast: Coconut yoghurt with flax, raspberries, pumpkin seeds
• Lunch: Sweet potato + black bean bowl with avocado
• Snack: Pumpkin seeds
• Dinner: Grilled cod with roasted courgette + sauerkraut

Day 18

• Breakfast: Oats with kefir, blueberries, cinnamon
• Lunch: Lentil soup with turmeric + spinach
• Snack: Rice cakes with hummus
• Dinner: Turkey meatballs with courgetti + tomato sauce

Day 19

• Breakfast: Smoothie bowl with kefir, banana, berries, chia
• Lunch: Quinoa + chickpea salad with tahini
• Snack: Banana with walnuts
• Dinner: Baked salmon with roasted carrots + broccoli

Day 20

• Breakfast: Kefir with oats, apple, cinnamon
• Lunch: Chickpea curry with basmati rice
• Snack: Apple with almond butter
• Dinner: Roast chicken with garlic potatoes + greens

Day 21

• Breakfast: Overnight oats with kefir, chia, kiwi
• Lunch: Lentil soup with spinach + garlic
• Snack: Carrot sticks with hummus
• Dinner: Grilled cod with roasted beetroot + kale

From Plan to Lifestyle

Here’s the magic: after 21 days, this isn’t about going back to old habits. It’s about taking what worked for you and making it part of your everyday gut health diet.

Maybe you found a new favourite lentil soup recipe. Or realised kombucha is your new go-to afternoon drink instead of diet cola. Or perhaps you nailed down a gut health menu that finally keeps bloating at bay.

You don’t need perfection, you just need consistency. Keep stacking those small wins and you’ll continue to improve your gut health, meal by meal.

(And when you’re ready to go beyond food, check out Beyond Food: Daily Habits to Improve Gut Health Long-Term, because lifestyle plays a huge role too.)

Feeling Bloated and Out of Balance? This Might Help

If every meal leaves you uncomfortable, your skin’s flaring up, or your energy feels stuck on low, it’s not just bad luck, it’s your gut asking for a reset.

That’s why I created the Gut & Glow Reset Mini Guide – your no-fluff roadmap to calming digestion, beating the bloat, and finally feeling good from the inside out.

Inside, you’ll get:

• Gut health made simple (without the confusing jargon)
• The 4 pillars of a healthy gut (and how to put them into practice)
• Fibre, prebiotics & probiotics explained clearly (plus easy food swaps)
• Gut disruptors & myths debunked (so you know what really matters)
• The gut–skin & gut–hormone links (and how to get them back on track)
• A 5-Day Gut Reset Meal Plan with simple, gut-friendly recipes

Whether you’re brand new to gut health or just need a reset, this guide takes away the guesswork and gives you simple steps you can actually stick to.

Read These Next

• Gut Reset: 3-Day Gut Cleanse to Beat Bloating & Boost Energy
• Heal Your Gut Naturally: Foods and Habits That Repair Your Microbiome
• Beyond Food: Daily Habits to Improve Gut Health Long-Term

Conclusion

The 21-Day Gut Healing Meal Plan isn’t a fad, it’s a framework for real, lasting change. By filling your plate with probiotic foods, healing recipes, and nourishing habits, you’ll calm your digestion and build a healthier microbiome one day at a time.

Three weeks from now, you could feel like a completely different person, lighter, brighter, and more energised.

Next Steps

“Every bite is a chance to heal your gut.”

• Grab your freebie: The Gut Reset Starter Kit
• Read This Next: Heal Your Gut Naturally: Foods and Habits That Repair Your Microbiome, so you can start layering in the habits that keep your gut thriving long after the 21 days.

📌 Pin this for later! ⬇

Pop quiz: should you reach for sauerkraut or a supplement capsule? If you’ve ever stood in the supermarket staring at yoghurt pots labelled “with live cultures” or scrolled endlessly through probiotic powders online, you’re not alone. Probiotics are everywhere, yet most people have no clue whether probiotic foods or supplements are actually best for gut health.

Here’s the deal: both can play a role in a healthy gut diet, but they work in different ways. Probiotic foods bring natural diversity, while supplements deliver targeted strains.

Which is right for you? That’s what this post is here to unpack.

Let’s break it down, the pros, cons, and how to actually improve gut health using probiotics without wasting money or falling for hype.

What Are Probiotics (and Why Do They Matter)?

Probiotics are live microorganisms, often called “good bacteria”, that support your digestive system and overall health.

A healthy gut microbiome influences everything from your immune system and energy levels to your mood and skin health.

When your gut bacteria are out of balance, you might experience bloating, sluggish digestion, constant cravings, or even more serious issues linked to a leaky gut diet.

Probiotics help restore harmony and improve digestion by topping up your microbiome with beneficial strains.

There are two main ways to get them: through probiotic foods (like yoghurt, kefir, and kimchi) or through supplements (capsules, powders, or probiotic drinks). Each option comes with unique benefits and drawbacks, so let’s compare.

5 Benefits of Probiotic Foods

1. Natural diversity of strains

Probiotic foods like sauerkraut, kefir, kimchi, miso, and yoghurt are rich in many different microbes. This natural variety supports a healthy microbiome better than one single strain in a capsule.

If you’re aiming to improve your gut health naturally, foods are a fantastic starting point.

2. Affordable and accessible

You don’t need to spend £40 a month on supplements. Probiotic foods are budget-friendly and easy to find in most supermarkets or farmers’ markets.

A tub of yoghurt or jar of kimchi is a simple, low-cost way to add healing food into your gut friendly diet plan.

3. Easy to pair with gut healing recipes

Think overnight oats topped with yoghurt, roasted vegetables with a miso glaze, or lentil soup with a spoonful of kefir stirred in.

These simple additions turn everyday meals into gut healing recipes without extra fuss.

4. Extra nutrients beyond probiotics

Unlike supplements, probiotic foods deliver fibre, protein, vitamins, and minerals that improve digestion and overall health.

For example, kefir gives you calcium and protein, while kimchi offers antioxidants and vitamin C.

5. Encourages long-term healthy eating habits

By adding fermented foods into your weekly gut diet meal plan, you naturally eat more nourishing foods that support long-term gut health.

This helps you improve your gut health without obsessing over pills.

(Need more food inspo? Try 15 Gut Healing Recipes for Better Digestion, packed with meals that combine probiotic foods and fibre-rich prebiotics.)

5 Benefits of Probiotic Supplements

1. Controlled dose

Supplements provide a specific strain at a measured CFU (colony-forming unit) count. With foods, the amount of probiotics varies.

If you’re following a structured gut diet plan or trying to target specific issues, this precision can be useful.

2. Convenient and portable

Don’t like the taste of fermented foods? No worries. One capsule a day is easy and discreet. Perfect if you’re travelling, time-poor, or just not a fan of sauerkraut.

3. Helpful after antibiotics

Antibiotics wipe out bacteria, good and bad. Probiotic supplements can restore balance faster, especially when your gut feels off.

4. Targeted strains for specific needs

Some supplements are designed for IBS, immunity, or even skin support.

If you’re managing flare-ups, following a leaky gut diet, or need extra support beyond food, supplements can be a good option.

5. Long shelf life

Unlike fresh probiotic foods, supplements last for months. No rushing to finish jars before they spoil.

📌 Pin this for later! ⬇

3 Downsides of Each Option

Probiotic foods

• Difficult to know how many probiotics you’re actually getting.
• Not all “live culture” products contain meaningful amounts.
• Can trigger symptoms if you’re sensitive.

Probiotic supplements

• Quality varies wildly between brands.
• Some strains don’t survive stomach acid and never reach your microbiome.
• Expensive compared to simply adding probiotic foods to your gut health menu.

How to Decide What’s Best for Your Gut

So, should you focus on probiotic foods or supplements? The truth: it depends.

• Start with food first. They’re affordable, delicious, and offer natural diversity alongside extra nutrients.
• Use supplements when needed. After antibiotics, during flare-ups, or if your GP or nutritionist recommends specific strains.
• Think of supplements as a backup. Your gut diet plan should be built around foods, with supplements filling gaps.

(Want to combine probiotics with a short reset? Try Gut Reset: 3-Day Gut Cleanse to Beat Bloating & Boost Energy – a simple plan that uses both food and lifestyle tweaks to calm your gut fast.)

Beyond Probiotics Alone

It’s easy to think probiotics are the magic fix, but they’re only part of the bigger picture. To really heal your gut and maintain a healthy microbiome, you also need:

• Prebiotic foods: oats, garlic, onions, leeks, these feed your probiotics.
• Diverse plants: aim for 30 different plants a week to strengthen your gut health diet.
• Healthy habits: stress management, quality sleep, and hydration are just as important as gut cleansing recipes.
• Consistency: probiotics aren’t a one-off solution. Your microbiome thrives on routine.

For a structured approach, check out The 21-Day Gut Healing Meal Plan for a Healthier Microbiome, it combines probiotic foods, prebiotic fibre, and daily routines into one simple plan.

Example: A Gut-Friendly Day with Probiotics

Here’s what a sample gut health menu might look like using both foods and supplements:

• Breakfast: Overnight oats topped with kefir and chia seeds.
• Lunch: Quinoa salad with roasted vegetables and a miso dressing.
• Snack: Kombucha or plain yoghurt with sliced banana (a prebiotic bonus).
• Dinner: Lentil soup with garlic and ginger, served with sauerkraut on the side.
• Optional supplement: A high-quality probiotic capsule if you’re travelling or need a boost.

This kind of gut healing meal plan balances probiotic foods with other nourishing ingredients, while leaving room for supplements if needed.

Feeling Bloated and Out of Balance? This Might Help

If every meal leaves you uncomfortable, your skin’s flaring up, or your energy feels stuck on low, it’s not just bad luck, it’s your gut asking for a reset.

That’s why I created the Gut & Glow Reset Mini Guide – your no-fluff roadmap to calming digestion, beating the bloat, and finally feeling good from the inside out.

Inside, you’ll get:

• Gut health made simple (without the confusing jargon)
• The 4 pillars of a healthy gut (and how to put them into practice)
• Fibre, prebiotics & probiotics explained clearly (plus easy food swaps)
• Gut disruptors & myths debunked (so you know what really matters)
• The gut–skin & gut–hormone links (and how to get them back on track)
• A 5-Day Gut Reset Meal Plan with simple, gut-friendly recipes

Whether you’re brand new to gut health or just need a reset, this guide takes away the guesswork and gives you simple steps you can actually stick to.

Read These Next

• 15 Gut Healing Recipes for Better Digestion
• Gut Reset: 3-Day Gut Cleanse to Beat Bloating & Boost Energy
• The 21-Day Gut Healing Meal Plan for a Healthier Microbiome

Conclusion

Probiotic foods deliver variety, flavour, and extra nutrients. Supplements offer convenience and precision.

The best choice? Use both wisely: focus on probiotic foods daily, and add supplements when your gut needs extra support.

Your microbiome doesn’t need extremes. It needs balance, diversity, and consistency. Whether you’re whipping up healthy gut recipes or taking a capsule on busy days, every step helps improve your gut health.

Next Steps

“A healthy gut isn’t built in a day, it’s built one meal, one habit, and sometimes one capsule at a time.”

• Grab your freebie: The Gut Reset Starter Kit
• Read This Next: 15 Gut Healing Recipes for Better Digestion – start adding probiotic foods into your meals today.

Bloated after every meal? Constantly tired even though you’re “eating healthy”? Or maybe you’ve tried every fad cleanse going and still feel rubbish. You’re not alone, research shows your gut microbiome affects everything from digestion to immunity to mood. If it’s out of balance, you’ll feel it everywhere. The good news? You can heal your gut naturally.

No detox teas, no starving yourself, and no overcomplicated rules.

By eating the right foods and building simple daily habits, you can improve digestion, reduce bloating, and support a healthy gut that actually works with you, not against you.

In this post, I’ll share 10 simple ways to heal your gut, combining gut healing recipes, probiotic foods, and lifestyle shifts that repair your microbiome from the inside out.

Let’s dive in.

5 Foods That Heal Your Gut Naturally

1. Probiotic foods (the good bugs)

Fermented foods like yoghurt, kefir, kimchi, miso, and sauerkraut deliver live cultures straight to your digestive system.

These little guys help rebalance your microbiome and improve digestion. They’re an essential part of any gut health diet or gut friendly diet plan.

2. Prebiotic foods (the bug food)

Your healthy bacteria need to eat too. Prebiotic foods like garlic, onions, leeks, oats, and bananas feed the good microbes so they thrive.

Without them, probiotic foods won’t do much.

3. Healing broths and soups

Soothing, easy-to-digest meals like lentil soup, bone broth, or roasted vegetable soups are perfect when your gut feels fragile.

These healing recipes give your digestive system a break while still providing nutrients.

4. Fibre-rich plant foods

A healthy gut diet thrives on diversity. Aim for 30 different plants a week: whole grains, nuts, seeds, fruit, and veg.

These foods help cleanse gut health naturally and support a healthy microbiome.

5. Anti-inflammatory heroes

Spices like turmeric and ginger, plus nourishing foods like olive oil and leafy greens, help calm irritation in the digestive system. Think of them as the “healing food” that helps restore balance.

(Want more structured ideas? Check out The 21-Day Gut Healing Meal Plan for a Healthier Microbiome, it takes these foods and turns them into a full reset meal plan.)

📌 Pin this for later! ⬇

5 Habits That Support a Healthy Gut

1. Prioritise sleep

Your microbiome resets overnight. Poor sleep = poor digestion. Aim for 7-9 hours if you want to improve your gut health long-term.

2. Manage stress daily

Stress wreaks havoc on your digestive system. Practices like breathwork, gentle yoga, or even a 10-minute walk can support your gut as much as any gut diet plan.

3. Move your body

Exercise helps food move smoothly through your digestive system. A daily walk after meals is one of the simplest habits you can build into a healthy gut diet plan.

4. Hydrate with gut-friendly drinks

Peppermint tea, ginger tea, kombucha, and plain water are great drinks for gut health. Ditch the fizzy drinks and sugary juices that inflame your system.

5. Eat natural, not perfect

Forget extremes. A gut cleanse diet doesn’t mean starving or cutting out entire food groups forever. Focus on a variety of nourishing foods to help gut health and keep it sustainable.

(For more habit-building tips, see Beyond Food: Daily Habits to Improve Gut Health Long-Term.)

How to Build These Into Your Routine

Healing your gut isn’t about changing everything overnight. It’s about stacking small wins. Try adding one probiotic food daily, swapping a processed snack for a fibre-rich alternative, or going for a short walk after dinner.

Over time, these tiny tweaks snowball into lasting change, and that’s how you heal your gut naturally without overwhelm.

(If you need more structure, I’ve also created a 7 Day IBS Meal Plan That Actually Works – perfect if you’re struggling with bloating and sensitivities.)

Supplements vs Food: What’s Best?

Supplements can help fill gaps, but food is always your best starting point.

Probiotic capsules, powders, and prebiotic blends might give you a boost, but they don’t replace a gut diet meal plan built around real food.

Want a deeper breakdown? Head to Probiotic Foods vs Supplements: What’s Best for Your Gut?

Feeling Bloated and Out of Balance? This Might Help

If every meal leaves you uncomfortable, your skin’s flaring up, or your energy feels stuck on low, it’s not just bad luck, it’s your gut asking for a reset.

That’s why I created the Gut & Glow Reset Mini Guide – your no-fluff roadmap to calming digestion, beating the bloat, and finally feeling good from the inside out.

Inside, you’ll get:

• Gut health made simple (without the confusing jargon)
• The 4 pillars of a healthy gut (and how to put them into practice)
• Fibre, prebiotics & probiotics explained clearly (plus easy food swaps)
• Gut disruptors & myths debunked (so you know what really matters)
• The gut–skin & gut–hormone links (and how to get them back on track)
• A 5-Day Gut Reset Meal Plan with simple, gut-friendly recipes

Whether you’re brand new to gut health or just need a reset, this guide takes away the guesswork and gives you simple steps you can actually stick to.

Read These Next

• Probiotic Foods vs Supplements: What’s Best for Your Gut?
• The 21-Day Gut Healing Meal Plan for a Healthier Microbiome
• Beyond Food: Daily Habits to Improve Gut Health Long-Term

Conclusion

You don’t need fads, detoxes, or endless rules to heal your gut.

With gut healing recipes, probiotic foods, and simple lifestyle habits, you can support a healthy gut and repair your microbiome naturally. Start small, stay consistent, and your gut will thank you.

Next Steps

“Every meal is a chance to heal your gut, one plate at a time.”

• Grab your freebie: The Gut Reset Starter Kit
• Read This Next: Probiotic Foods vs Supplements: What’s Best for Your Gut? – so you know whether to rely on food, pills, or both.

📌 Pin this for later! ⬇

Bloated again? Feeling sluggish, heavy, and like your body’s stuck in low gear? You’re not broken, your gut’s just waving a big red flag. Around 70% of your immune system lives in your gut, so when it’s out of balance, you feel it everywhere: energy crashes, dodgy digestion, constant cravings. That’s where a gut cleanse comes in.

Not a juice-only “detox” (bin those ideas right now), but a short, gentle reset that feeds your microbiome the good stuff while giving your digestive system a break.

In this post, I’ll walk you through exactly what a 3-day gut cleanse looks like. You’ll learn which foods support digestion, get a sample gut health menu to follow, and discover how to keep the benefits going once the 3 days are up.

Let’s dive into your gut reset – and why it might be the energy boost you’ve been waiting for.

What Is a 3-Day Gut Cleanse?

Let’s be real, the word cleanse has become a bit of a buzzword. You’ve probably seen it slapped on every gimmicky juice fast, detox tea, and “miracle” powder out there. The truth? Your body already has its own built-in detox system: your liver, kidneys, lungs, skin, and of course, your digestive system.

You don’t need to flush it out with lemon water or starve on celery sticks for three days.

So when we talk about a gut cleanse here, it’s not about scrubbing your insides clean. You can’t literally wash your gut like a kitchen sink.

What you can do, though, is give your digestive system a short break from processed foods and overload, and instead fuel it with foods that help it function the way it’s meant to.

That means filling your plate with fibre-rich vegetables, probiotic foods like kefir or miso, soothing healing food such as bone broth or ginger, and simple gut healing recipes like lentil soup or roasted vegetables.

By focusing on whole, nourishing foods for three days, you’re not “cleansing” in the gimmicky sense, you’re creating the conditions for your gut to rebalance, reduce inflammation, and recharge.

Think of it less as scrubbing and more as pressing reset. Three days of eating this way helps calm bloating, improve digestion, and lay the groundwork for a healthier microbiome moving forward.

The Core Principles of a Gut Reset

To make this 3-day gut cleanse effective (and doable), stick to these principles:

• Whole foods only: Cut out processed junk. Stick with nourishing foods like lentil soup, roasted vegetables, and oats.
• Balance of fibre + probiotics: Prebiotic foods (like garlic, onions, oats) feed your microbiome; probiotic foods (like kefir and miso) restore balance.
• Healing food focus: Choose gentle, soothing ingredients that improve gut health, like bone broth, ginger, and leafy greens.
• Hydration is key: Aim for plenty of water and drinks for gut health, like peppermint tea or kombucha.
• No extremes: This isn’t a cleanse diet that leaves you dizzy. It’s a gut friendly diet plan designed to fuel your body.

📌 Pin this for later! ⬇

The 3-Day Gut Cleanse Meal Plan

Here’s a simple gut diet meal plan to follow for three days:

Day 1

• Breakfast: Overnight oats with chia seeds and blueberries
• Lunch: Lentil soup with roasted carrots
• Dinner: Grilled salmon with sweet potato mash and steamed spinach
• Snack: Peppermint tea + pumpkin seeds

Day 2

• Breakfast: Green smoothie with spinach, banana, and ginger
• Lunch: Quinoa salad with roasted vegetables and olive oil
• Dinner: Chicken stir fry with courgettes and garlic
• Snack: Yoghurt with kiwi (lactose-free if needed)

Day 3

• Breakfast: Warm quinoa porridge with apple and cinnamon
• Lunch: Miso soup with tofu and brown rice
• Dinner: Bone broth-based soup with rice noodles and leafy greens
• Snack: Kombucha or herbal tea

These meals are recipes good for gut health: simple, soothing, and packed with foods that cleanse your gut.

(Want a longer version of this plan? Try The 21-Day Gut Healing Meal Plan for a Healthier Microbiome, it scales these meals into a three-week routine.)

Benefits You Can Expect

Within three days, you may notice:

• Less bloating and discomfort
• Better digestion and easier bowel movements
• Steadier energy (goodbye mid-afternoon crash)
• Fewer cravings for sugar and processed foods
• A happier, healthier gut

Of course, this isn’t a magic bullet, it’s a reset. To really improve your gut health, it’s best to build on this with healthy gut recipes and long-term habits.

What to Do After the 3 Days

Once you’ve finished your gut cleanse, don’t run straight back to pizza and prosecco (as tempting as that is). Instead, use the momentum to improve your gut health long term.

• Keep adding healing recipes into your weekly gut health menu.
• Build balance with a gut friendly diet plan that includes probiotic foods and fibre.
• Focus on lifestyle habits, not just meals.

Feeling Bloated and Out of Balance? This Might Help

If every meal leaves you uncomfortable, your skin’s flaring up, or your energy feels stuck on low, it’s not just bad luck, it’s your gut asking for a reset.

That’s why I created the Gut & Glow Reset Mini Guide – your no-fluff roadmap to calming digestion, beating the bloat, and finally feeling good from the inside out.

Inside, you’ll get:

• Gut health made simple (without the confusing jargon)
• The 4 pillars of a healthy gut (and how to put them into practice)
• Fibre, prebiotics & probiotics explained clearly (plus easy food swaps)
• Gut disruptors & myths debunked (so you know what really matters)
• The gut–skin & gut–hormone links (and how to get them back on track)
• A 5-Day Gut Reset Meal Plan with simple, gut-friendly recipes

Whether you’re brand new to gut health or just need a reset, this guide takes away the guesswork and gives you simple steps you can actually stick to.

Read These Next

• Heal Your Gut Naturally: Foods and Habits That Repair Your Microbiome
• The 21-Day Gut Healing Meal Plan for a Healthier Microbiome
• Beyond Food: Daily Habits to Improve Gut Health Long-Term

Conclusion

A 3-day gut cleanse is a gentle, food-first way to beat bloating and boost energy.

With the right foods, soothing recipes, and a little consistency, you can give your gut a fresh start without extreme diets.

Next Steps

“Your gut is the garden of your health, and every meal is a chance to nourish it.”

• Grab your freebie: The Gut Reset Starter Kit
• Read This Next: Heal Your Gut Naturally: Foods and Habits That Repair Your Microbiome – the perfect follow-up to keep your gut thriving long after your reset.

📌 Pin this for later! ⬇

Ever feel like food is your enemy? One day you’re fine, the next you’re bloated, crampy, and desperately Googling “IBS-safe meals” at midnight. You’re not alone, IBS affects up to 1 in 10 people, and most say food is their biggest trigger. The truth? A carefully chosen IBS meal plan can make a world of difference.

By focusing on gentle, gut-friendly meals that calm your digestive system instead of stressing it, you can take back control.

This post lays out a simple 7-day IBS meal plan that actually works. You’ll also learn the basic rules of an IBS-friendly diet, common mistakes to avoid, and how to keep building long-term habits that support a healthy gut.

So, grab your cuppa, let’s get into the plan.

5 Rules for an IBS-Friendly Diet

1. Keep portions balanced

Eating too much in one sitting can overwhelm your digestive system. Smaller, more frequent meals often work better in an IBS meal plan.

2. Choose low FODMAP staples

Certain carbs ferment in the gut and trigger symptoms. Foods like quinoa, rice, oats, and some fruits/veg are safer choices.

3. Focus on gentle, cooked veg

Raw broccoli may be a nightmare, but roasted vegetables or lentil soup can be soothing healing food for your gut.

4. Add probiotic foods carefully

Yoghurt, kefir, and miso can help, but test them slowly to see how your gut reacts.

5. Stay hydrated with soothing drinks

Peppermint tea, ginger tea, and water all help improve digestion. Fizzy drinks? Best left off your gut health menu.

The 7-Day IBS Meal Plan

Here’s a flexible gut diet meal plan to guide your week. Adjust portions and swap meals to suit your body.

Day 1

• Breakfast: Overnight oats with blueberries
• Lunch: Quinoa salad with roasted carrots and courgettes
• Dinner: Grilled chicken with sweet potato mash
• Snack: Banana with almond butter

Day 2

• Breakfast: Smoothie with spinach, banana, and ginger
• Lunch: Lentil soup with sourdough toast
• Dinner: Salmon with rice and steamed green beans
• Snack: Rice cakes with peanut butter

Day 3

• Breakfast: Poached eggs on gluten-free toast
• Lunch: Brown rice with turkey mince and roasted peppers
• Dinner: Bone broth soup with rice noodles and soft veg
• Snack: Lactose-free yoghurt with strawberries

📌 Pin this for later! ⬇

Day 4

• Breakfast: Warm quinoa porridge with cinnamon
• Lunch: Miso soup with tofu and rice
• Dinner: Chicken stir fry with courgettes and ginger
• Snack: Handful of walnuts

Day 5

• Breakfast: Chia pudding with kiwi
• Lunch: Roasted vegetable bowl with olive oil dressing
• Dinner: Grilled cod with mashed carrots and parsnips
• Snack: Blueberries with coconut yoghurt

Day 6

• Breakfast: Omelette with spinach and herbs
• Lunch: Quinoa and roasted beetroot salad
• Dinner: Turkey meatballs with rice and courgette ribbons
• Snack: Rice crackers with hummus

Day 7

• Breakfast: Banana pancakes (made with oats and egg)
• Lunch: Lentil soup with roasted sweet potato on the side
• Dinner: Grilled salmon with roasted courgettes and brown rice
• Snack: Peppermint tea and a handful of pumpkin seeds

(If you’d like to try something shorter and gentler before diving into a full week, check out Gut Reset: 3-Day Gut Cleanse to Beat Bloating & Boost Energy, it’s a great way to calm things quickly.)

Common Mistakes That Worsen IBS (and How to Avoid Them)

• Going too restrictive: Cutting out everything leaves you stressed and hungry. A gut friendly diet plan is about balance, not punishment.
• Adding too much fibre overnight: A sudden overload of beans or wholegrains can backfire. Go slow.
• Ignoring lifestyle factors: Stress, sleep, and movement are as important as food. Pairing your IBS meal plan with healthy habits makes it far more effective.

(For more tips on long-term support, see Heal Your Gut Naturally: Foods and Habits That Repair Your Microbiome.)

What to Try After the 7 Days

This 7-day IBS meal plan is a brilliant place to start, but what happens next? You’ve got options:

• If you’re bloated after holidays or stress → Gut Reset: 3-Day Gut Cleanse to Beat Bloating & Boost Energy
• If you want to keep healing beyond a week → Heal Your Gut Naturally: Foods and Habits That Repair Your Microbiome
• If you’re confused about probiotics → Probiotic Foods vs Supplements: What’s Best for Your Gut?

Longer term, moving toward a structured gut healing meal plan like a 21 day diet plan can help you improve your gut health for good.

Read These Next

• Gut Reset: 3-Day Gut Cleanse to Beat Bloating & Boost Energy
• Heal Your Gut Naturally: Foods and Habits That Repair Your Microbiome
• Probiotic Foods vs Supplements: What’s Best for Your Gut?

Conclusion

An IBS meal plan doesn’t have to be complicated or miserable. With the right foods, soothing recipes, and consistency, you can calm your symptoms and finally feel in control again.

Start with this 7-day plan and keep building from there.

Next Steps

“Healing your gut isn’t about perfection, it’s about progress, one meal at a time.”

• Grab your freebie: The Gut Reset Starter Kit
• Read This Next: Gut Reset: 3-Day Gut Cleanse to Beat Bloating & Boost Energy – the perfect follow-up if you want to start small and see fast results.

📌 Pin this for later! ⬇

Here’s the kicker: around 70% of your immune system lives in your gut. That means what you put on your plate every day has the power to either fuel a thriving, healthy microbiome or trigger bloating, fatigue, and cravings that make you feel rubbish.

If you’ve ever wondered what to eat for good gut health, you’re not alone. From probiotic foods to healing recipes, the choices can feel overwhelming. That’s why a gut-friendly diet plan isn’t just about rules, it’s about balance, variety, and meals you’ll actually want to eat.

In this guide, we’ll cover the principles of a gut health diet, what makes food healing, and how to build your own gut diet plan.

You’ll also get a sample gut health menu to try at home, plus tips to adapt for IBS, quick resets, or longer-term routines.

Let’s dive into what a gut-friendly diet plan really looks like.

What Is a Gut-Friendly Diet?

A gut-friendly diet is one that supports digestion, balances bacteria, and keeps inflammation in check.

It’s not a fad cleanse or a boring “health gut diet” that strips away joy. Instead, it’s about nourishing foods that help you improve digestion and repair your gut lining over time.

Key features include:

• Plant diversity to feed a healthy microbiome
• High-fibre meals to improve your gut health
• Probiotic foods to balance bacteria
• Anti-inflammatory healing food like ginger, turmeric, and olive oil

Think of it as a reset meal plan you can stick to, one that helps you clean your gut naturally without going hungry.

The Core Principles of a Gut-Friendly Diet Plan

If you’re serious about building a gut diet plan that lasts, here are the principles to focus on:

1. Plant diversity

The best gut health foods aren’t just kale and broccoli. Your microbiome thrives on variety. Aim for 30 different plant foods a week, fruit, veg, nuts, seeds, whole grains, herbs, and spices.

If you’re not sure where to start, I highly recommend How to Eat 30 Plants a Week: 100 Recipes to Boost Your Health and Energy by Hugh Fearnley-Whittingstall (with a foreword from gut health expert Tim Spector). It’s packed with simple, delicious ideas to help you hit that magic 30 and keep your gut feeling good.

How to Eat 30 Plants a Week: 100 recipes to boost your health and energy - THE NO.1 SUNDAY TIMES BESTSELLER

$21.47

Get it on Amazon

I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂

11/03/2025 01:59 am GMT

2. Fibre and prebiotic foods

Fibre is fuel for your gut bugs. Onions, garlic, leeks, oats, apples, and beans are all foods to help with gut health.

3. Probiotic foods

Fermented foods like yoghurt, kefir, sauerkraut, kimchi, and miso help balance your gut bacteria. These are essential if you want to improve digestion and cleanse gut health naturally.

4. Anti-inflammatory nourishing foods

From lentil soup and roasted vegetables to bone broth and herbal teas, these foods soothe irritation and reduce bloating. Perfect if you’re following a leaky gut diet or heal gut diet.

5. Limit the troublemakers

Processed sugar, artificial sweeteners, fried foods, and alcohol can wreck your balance. It’s not about never having them, but don’t let them dominate your gut health menu.

📌 Pin this for later! ⬇

Sample Gut-Friendly Menu: A Day in the Life

Here’s a simple gut diet meal plan to get you started:

• Breakfast: Overnight oats with chia seeds, kefir, and blueberries (fibre + probiotics).
• Snack: Apple slices with almond butter.
• Lunch: Quinoa and roasted vegetable salad with olive oil dressing.
• Snack: Miso soup and kombucha (drinks for gut health).
• Dinner: Grilled salmon with sweet potatoes and steamed greens.

These are classic recipes good for gut health, simple, tasty, and realistic to fit into a 7 day meal plan or even a 21 day diet plan.

(If you’d like more inspiration, check out my post 15 Gut Healing Recipes for Better Digestion, it’s packed with easy, gut cleansing recipes you’ll actually want to eat.)

How to Personalise Your Gut Diet Plan

No two guts are the same. Some thrive on beans and grains, while others flare up at the thought. Here’s how to tweak things:

• If you struggle with IBS → A 7-Day IBS Meal Plan That Actually Works gives you gut health food recipes without the common triggers.
• If you need a quick reset → Gut Reset: 3-Day Gut Cleanse to Beat Bloating & Boost Energy helps you settle your system with gut cleanse foods and gentle healing recipes.
• If you want longer results → The 21-Day Gut Healing Meal Plan for a Healthier Microbiome takes these ideas and scales them into a structured gut healing diet.

The trick is to focus on what food is good for gut health for you, and not panic if it looks slightly different from someone else’s plan.

Tips to Stick With a Healthy Gut Diet

It’s one thing to plan, another to actually follow through. Here’s how to keep it doable:

• Batch cook: Make a big pot of lentil soup or roast vegetables once, eat them twice.
• Prep smart snacks: Keep yoghurt, nuts, or chopped veg handy for easy gut cleaning food.
• Use swaps, not bans: Swap white bread for sourdough, crisps for roasted chickpeas, fizzy drinks for kombucha.
• Keep it tasty: Spices like ginger and turmeric aren’t just healing food, they make meals enjoyable.

Pair this with daily healthy habits like hydration, walking after meals, and stress management, and you’ll improve your gut health without overthinking.

Feeling Bloated and Out of Balance? This Might Help

If every meal leaves you uncomfortable, your skin’s flaring up, or your energy feels stuck on low, it’s not just bad luck, it’s your gut asking for a reset.

That’s why I created the Gut & Glow Reset Mini Guide – your no-fluff roadmap to calming digestion, beating the bloat, and finally feeling good from the inside out.

Inside, you’ll get:

• Gut health made simple (without the confusing jargon)
• The 4 pillars of a healthy gut (and how to put them into practice)
• Fibre, prebiotics & probiotics explained clearly (plus easy food swaps)
• Gut disruptors & myths debunked (so you know what really matters)
• The gut–skin & gut–hormone links (and how to get them back on track)
• A 5-Day Gut Reset Meal Plan with simple, gut-friendly recipes

Whether you’re brand new to gut health or just need a reset, this guide takes away the guesswork and gives you simple steps you can actually stick to.

Read These Next

• A 7-Day IBS Meal Plan That Actually Works
• Gut Reset: 3-Day Gut Cleanse to Beat Bloating & Boost Energy
• The 21-Day Gut Healing Meal Plan for a Healthier Microbiome

Conclusion

A gut-friendly diet plan is less about perfection and more about consistency.

By adding variety, fibre, probiotics, and healing recipes into your meals, you’ll naturally improve digestion and support good gut health long-term.

Start small, stay consistent, and your gut will thank you.

Next Steps

“Every small change to your plate is a step closer to healing.”

• Grab your freebie: The Gut Reset Starter Kit
• Read This Next: A 7-Day IBS Meal Plan That Actually Works – because sometimes, knowing what to eat day by day makes all the difference.

📌 Pin this for later! ⬇

Bloated again? Running to the loo one minute, then sluggish the next? Here’s the truth: your meals can either soothe your tummy or set your digestive system on fire. The good news? The right recipes can work like gentle medicine. These gut healing recipes aren’t boring “health food” that taste like cardboard.

We’re talking soups, smoothies, and proper dinners that help you improve digestion, feed a healthy microbiome, and actually satisfy you. From fibre-packed lentils to live-culture yoghurts, these recipes tick all the boxes for a gut health diet that doesn’t feel restrictive.

In this post, I’ll share 15 gut healing recipes for better digestion, a mix of breakfasts, lunches, and dinners that will leave you nourished, energised, and bloat-free.

5 Gut Healing Breakfasts

1. Overnight oats with chia seeds

Packed with fibre and prebiotics, oats and chia seeds are the perfect food to help gut health. Add blueberries and kefir for a probiotic boost. They’re easy to prep in advance, so you can start your day with a calm belly.

2. Yoghurt parfait with berries

Layer live-culture yoghurt (think kefir or natural yoghurt) with berries and nuts. It’s a simple combination of probiotic foods and antioxidants that sets you up for the day.

3. Green smoothie with ginger

Blend spinach, banana, ginger, and almond milk. Smoothies are a clever way to get more nourishing foods in early, and ginger counts as a classic healing food that’s gentle on digestion.

4. Warm quinoa porridge

Not sure how to cook quinoa? Simmer it with almond milk, cinnamon, and sliced apple. Quinoa is gluten-free, high in fibre, and easy on the stomach, perfect for a healthy gut diet.

5. Banana and nut butter on sourdough

Simple, satisfying, and full of fibre. Sourdough supports a healthy gut, while bananas act as a natural prebiotic food. Add nut butter for a dose of healthy fats.

(If you’re curious about building these into a weekly structure, check out The Ultimate Gut-Friendly Diet Plan (With Sample Menus).)

5 Gut Healing Lunches

6. Lentil soup with vegetables

A proper comfort meal that’s high in fibre and protein. Lentils are one of the best gut health foods, and soups also count as easy gut cleansing recipes. Add carrots, celery, or sweet potato for extra nutrients.

7. Quinoa and roasted vegetable salad

Roasted vegetables + quinoa + olive oil dressing = a gut health recipe that’s filling, colourful, and packed with healthy ingredients. Cook a big batch and enjoy leftovers all week.

8. Chickpea curry with turmeric

Chickpeas add fibre, turmeric is naturally anti-inflammatory, and together they create food for better gut health. Pair with brown rice for a balanced meal.

9. Salmon bowl with greens

Grilled salmon with spinach, brown rice, and kimchi is a brilliant way to get omega-3s and fermented foods in one dish. Perfect if you’re aiming to heal gut diet habits long term.

10. Miso soup with tofu

Fermented miso plus soft tofu is one of the easiest recipes good for gut health. It’s light, soothing, and rich in flavour, ideal for days when your digestion feels delicate.

(Need something tailored for sensitivities? A 7-Day IBS Meal Plan That Actually Works has plenty of gentle options.)

📌 Pin this for later! ⬇

5 Gut Healing Dinners

11. Grilled chicken with sweet potatoes

Lean protein and fibre make a simple, soothing gut health dinner. Add steamed greens for extra gut friendly fibre and micronutrients.

12. Roasted vegetables with olive oil

Roasted vegetables drizzled with olive oil are basic but powerful for gut healthy meals at dinner. They’re full of fibre, antioxidants, and flavour.

13. Stir fry with ginger and garlic

Quick, tasty, and packed with prebiotic foods. Garlic and ginger count as foods that fix gut health while making your stir fry a weeknight favourite.

14. Baked salmon with leafy greens

Omega-3s plus fibre-rich greens make this a recipe that supports a gut healing diet. Add quinoa or brown rice for slow-release carbs.

15. Bone broth-based soup

Bone broth has been a classic healing food for centuries. It’s soothing, nourishing, and helps cleanse gut health naturally. Add rice noodles and vegetables to make it a filling meal.

(Want a full structure that takes these recipes further? See The 21-Day Gut Healing Meal Plan for a Healthier Microbiome for a complete reset.)

How to Turn Recipes into a Gut Healing Diet

Cooking one or two gut health recipes here and there is a start, but consistency is what transforms your digestion.

Try mixing and matching these recipes throughout the week to create a gut friendly diet plan.

An easy framework:

• One high-fibre breakfast
• One probiotic or prebiotic lunch
• One gut health dinner with lean protein, fibre, and anti-inflammatory ingredients

This approach works well as part of a gut diet plan or even a reset meal plan if you want to clean your gut naturally without gimmicks.

Adapting for Sensitive Stomachs

Got IBS or a sensitive tummy? Not every “healthy” recipe will agree with you. That’s where swaps come in.

Stick to cooked vegetables instead of raw, choose lactose-free yoghurt, and keep spices mild if they trigger you.

Many people thrive on a leaky gut diet or heal gut diet that focuses on gentle, soothing foods.

If you’re struggling, a 7 Day IBS Meal Plan can provide structure that reduces bloating and discomfort while still offering meals to improve gut health.

Scaling Up for Lasting Change

These recipes are a brilliant start, but true change comes when you use them regularly. A gut healing meal plan helps you stay consistent, avoid guesswork, and actually see results.

If you’re ready for a structured approach, try a 21 Day Diet Plan designed for gut healing. It gives your microbiome time to adjust and thrive.

Pair recipes good for gut health with daily healthy habits, things like staying hydrated, moving after meals, and managing stress, for the best results.

For a shorter reset, a 3 Day Gut Cleanse can also work wonders, especially when paired with gut cleansing foods, drinks for gut health, and healing recipes.

Feeling Bloated and Out of Balance? This Might Help

If every meal leaves you uncomfortable, your skin’s flaring up, or your energy feels stuck on low, it’s not just bad luck, it’s your gut asking for a reset.

That’s why I created the Gut & Glow Reset Mini Guide – your no-fluff roadmap to calming digestion, beating the bloat, and finally feeling good from the inside out.

Inside, you’ll get:

• Gut health made simple (without the confusing jargon)
• The 4 pillars of a healthy gut (and how to put them into practice)
• Fibre, prebiotics & probiotics explained clearly (plus easy food swaps)
• Gut disruptors & myths debunked (so you know what really matters)
• The gut–skin & gut–hormone links (and how to get them back on track)
• A 5-Day Gut Reset Meal Plan with simple, gut-friendly recipes

Whether you’re brand new to gut health or just need a reset, this guide takes away the guesswork and gives you simple steps you can actually stick to.

Read These Next

• The Ultimate Gut-Friendly Diet Plan (With Sample Menus)
• A 7-Day IBS Meal Plan That Actually Works
• The 21-Day Gut Healing Meal Plan for a Healthier Microbiome

Conclusion

These 15 gut healing recipes are simple, tasty, and designed to help you improve digestion while feeding your body the right balance of fibre, probiotics, and nourishing foods.

Start with one or two, stay consistent, and let your meals do the healing.

Next Steps

“Healing doesn’t happen overnight, but every meal is a step forward.”

• Grab your freebie: The Gut Reset Starter Kit
• Read This Next: The Ultimate Gut-Friendly Diet Plan (With Sample Menus) – because once you’ve got recipes, the next step is learning how to build them into your week without overwhelm.

Here’s the thing: good gut health isn’t just about dodging the odd bloated belly after dinner. Your gut is basically command central for your whole body. From your digestive system to your immune strength, even your mood and metabolism, what’s happening in your gut affects how you feel every single day.

In fact, scientists now say your gut is like a second brain, your healthy microbiome doesn’t just process food, it talks to your nervous system, your hormones, and even your immune cells. Which means what you eat is either building you up or breaking you down.

This post is your no-fluff guide to what to eat for good gut health, what foods to ditch (or at least cut back on), and how to build a gut friendly diet plan that’s actually realistic.

We’ll dive into the best gut health foods, what wrecks your microbiome, and how to find balance without living off lettuce leaves.

So, grab your brew and let’s break down exactly what to eat for good gut health (and what to avoid).

What Makes a Food “Gut-Friendly”?

Not all food is created equal, especially when it comes to your gut.

Gut-friendly foods do more than just fill you up, they feed your healthy microbiome, keep inflammation down, and support your digestive lining.

Here’s what makes the cut:

• Fibre-rich foods – They help keep everything moving and feed your good bacteria. Think oats, beans, and veg.
• Prebiotic foods – Garlic, onions, asparagus, and bananas are like fertiliser for your microbiome.
• Probiotic foods – Live cultures in yoghurt, kefir, sauerkraut, and kimchi help repopulate your gut with friendly bugs.
• Healing food – Bone broth, ginger, turmeric, and chamomile soothe the gut lining.

If you’re aiming to improve digestion, focus on variety. A colourful plate = a healthy gut. Researchers say the more different plant foods you eat in a week, the healthier your microbiome.

The Best Foods to Eat for Good Gut Health

Here’s where things get tasty. To improve your gut health and build a microbiome that works for you, stock up on these everyday heroes:

1. Prebiotic all-stars

Onions, garlic, leeks, asparagus, apples, and oats. These foods contain fibres your body can’t digest but your gut bacteria love.

2. Probiotic foods

Fermented options like yoghurt, kefir, kimchi, sauerkraut, and miso soup. These add live bacteria back into your gut.

3. High-fibre staples

Beans, lentil soup, chickpeas, and whole grains. Not sure how to cook quinoa? It’s easier than rice and brilliant for a gut health dinner.

4. Anti-inflammatory gems

Berries, leafy greens, olive oil, and spices like ginger and turmeric. These calm the digestive system and help heal a leaky gut.

5. Comforting, gentle foods

Soups, stews, and healing recipes made with roasted vegetables and simple healthy ingredients. These are brilliant if your digestion feels fragile.

Need recipe inspo? Have a read of 15 Gut Healing Recipes for Better Digestion – you’ll find easy, tasty meals that don’t require a chef’s degree.

Foods to Limit or Avoid for Gut Health

Now, let’s talk about the troublemakers. These foods might not wreck everyone’s gut, but if you’re dealing with bloating, fatigue, or IBS-type symptoms, they’re worth limiting.

• Processed foods and refined carbs: white bread, crisps, pastries. They feed the wrong bacteria.
• Artificial sweeteners: often found in “diet” products, they can disrupt your microbiome.
• Too much alcohol: it inflames the gut lining and can make leaky gut worse.
• Excess sugar: encourages harmful bacteria and yeast to thrive.
• Fried foods: heavy and irritating to your digestive lining.
• Potential triggers: gluten, dairy, or spicy foods if you have IBS.

If flare-ups are your biggest pain point, take a peek at the 7 Day IBS Meal Plan. It’s full of meals to improve gut health while keeping common triggers low.

📌 Pin this for later! ⬇

How to Build Balance (Not Restriction)

Here’s the truth: no one sticks to a diet that bans everything.

Good gut health isn’t about being “perfect”, it’s about adding more of the good stuff so the not-so-great foods naturally crowd out.

Simple swaps to get you started

• Swap white bread → wholegrain sourdough.
• Swap crisps → roasted chickpeas or nuts.
• Swap fizzy drinks → kombucha or sparkling water with lemon.
• Swap heavy fried meals → gut healthy meals for dinner like grilled salmon with quinoa and greens.

Try the “add, don’t subtract” approach. Every time you plan a meal, add at least one food to help gut health.

Over time, your plate shifts towards a gut healthy diet plan without you obsessing.

If you like structure, The Ultimate Gut-Friendly Diet Plan (With Sample Menus) will show you exactly how to build balance into your weekly meals.

Beyond Food: Other Tools for a Healthy Gut

Yes, food is king, but lifestyle matters too. Stress, poor sleep, and lack of movement all throw your gut off balance.

Supplements can help if your diet is lacking, but don’t get stuck in “supplement overwhelm.” Food first, always.

That means adding more probiotic foods, prebiotic fibres, and plant diversity.

If you’re not sure whether to grab kefir or capsules, Probiotic Foods vs Supplements: What’s Best for Your Gut? clears up the confusion.

And don’t forget daily healthy habits like exercise and proper hydration. Even a simple walk after dinner can support digestion.

When You Need a Reset

Sometimes your gut just needs a breather.

After holidays, stressful periods, or too many takeaways, a gentle reset can help you cleanse gut health and get back on track.

No need for extreme fasting or gimmicks, a 3 day gut cleanse with gut cleansing foods like soups, stews, and herbal teas can help settle things.

Try building a reset meal plan with:

• Gut cleansing recipes like veggie soups.
• Drinks for gut health like ginger tea or lemon water.
• Foods that cleanse your gut such as leafy greens, whole grains, and probiotic yoghurt.

If you’re curious, Gut Reset: 3-Day Gut Cleanse to Beat Bloating & Boost Energy gives you a simple, food-based approach that works.

Feeling Bloated and Out of Balance? This Might Help

If every meal leaves you uncomfortable, your skin’s flaring up, or your energy feels stuck on low, it’s not just bad luck, it’s your gut asking for a reset.

That’s why I created the Gut & Glow Reset Mini Guide – your no-fluff roadmap to calming digestion, beating the bloat, and finally feeling good from the inside out.

Inside, you’ll get:

• Gut health made simple (without the confusing jargon)
• The 4 pillars of a healthy gut (and how to put them into practice)
• Fibre, prebiotics & probiotics explained clearly (plus easy food swaps)
• Gut disruptors & myths debunked (so you know what really matters)
• The gut–skin & gut–hormone links (and how to get them back on track)
• A 5-Day Gut Reset Meal Plan with simple, gut-friendly recipes

Whether you’re brand new to gut health or just need a reset, this guide takes away the guesswork and gives you simple steps you can actually stick to.

Read These Next

• 15 Gut Healing Recipes for Better Digestion
• The Ultimate Gut-Friendly Diet Plan (With Sample Menus)
• Probiotic Foods vs Supplements: What’s Best for Your Gut?
• Gut Reset: 3-Day Gut Cleanse to Beat Bloating & Boost Energy

Conclusion

Good gut health isn’t about quick fixes or punishing rules. It’s about feeding your body more of the foods that support your microbiome and making swaps that feel realistic.

Start small, keep it consistent, and your gut will thank you with better digestion, more energy, and a happier mood.

Next Steps

“Every bite is a chance to heal, not a test to fail.”

• Grab your freebie: The Gut Reset Starter Kit
• Read This Next: 15 Gut Healing Recipes for Better Digestion – because once you know what foods to eat, you’ll want easy recipes to bring them to life.

📌 Pin this for later! ⬇