How to Support a Healthier Gut

Your gut contains a complex community of bacteria that play a crucial role in digestion, immunity and overall wellbeing. Supporting this community requires more than just adding probiotics. A truly healthy gut depends on a balance of probiotics, prebiotics, and supportive dietary habits, all of which work together to maintain diversity and resilience.

Probiotics: nourishing the gut with beneficial bacteria

Fermented foods such as yoghurt, sauerkraut, kimchi, miso, kefir and kombucha naturally contain probiotics. These live microorganisms can help replenish or support beneficial bacteria, particularly when the gut has been disrupted by illness, stress, medication or dietary changes.

While probiotics can be useful, they are only one part of the picture. For these good bacteria to thrive, they need the right environment, and that is where prebiotics come in.

Prebiotics: feeding the bacteria that keep your gut healthy

Wholegrains, legumes, fruit and vegetables contain prebiotics, fibres and plant compounds that act as fuel for the gut’s beneficial bacteria. When bacteria ferment these fibres, they produce short-chain fatty acids that support gut lining health and overall digestive function.

Some of the richest natural sources of prebiotics include:

• Onion and garlic

• Chickpeas, lentils and other legumes

• Asparagus and artichokes

• Just-ripe bananas

• Pearl barley and oats

Eating a wide variety of plant foods is key. Diversity in your diet helps promote diversity in your gut bacteria, which is an important marker of gut health.

The role of omega-3 fatty acids

Emerging research suggests that omega-3 fatty acids may also support gut health. Diets rich in omega-3s are linked with a higher presence of butyrate-producing bacteria, which play an important role in maintaining a healthy colon.
Sources of omega-3 include oily fish (such as salmon, sardines and mackerel), flaxseeds, chia seeds and walnuts.

What to limit for better gut health

Certain foods and habits can have the opposite effect, reducing diversity and encouraging inflammation in the gut. Limiting the following can make a significant difference:

• Fatty, highly processed takeaway foods

• Sugar-sweetened beverages

• Excess alcohol

• Diets low in fibre

• Excessive artificial sweeteners for some individuals

Improving gut health is not about perfection but about creating an environment where beneficial bacteria can flourish.

Looking for personalised guidance?

Life First can help you understand your gut health and support you with evidence-based nutrition and lifestyle strategies tailored to your needs.

Contact us to learn how we can help optimise your gut health.