How to Improve Gut Health: Best Gut Friendly Foods and Practices

We often associate gut health with digestion alone, but a growing body of research confirms that our digestive system is intricately linked with our immunity, emotional wellbeing and overall health and vitality. When functioning optimally, the gut plays a vital role in nutrient absorption, hormone regulation, inflammation control and even mood balance.

However, those that suffer from digestive issues such as bloating, constipation, heartburn, or more serious gastrointestinal issues like inflammatory bowel disease, the gut may be sending out signals that it needs support. Fortunately, with the right choices in gut friendly foods and daily habits, it is possible to restore balance to this essential system.

Understanding how to improve gut health doesn’t need to be complicated. The following evidence-based lifestyle adjustments and dietary habits can offer long-term simple and sustainable practices to support digestive health and renewal.

Eat whole, unprocessed foods

The foundation of gut friendly foods begins with the quality of the food we eat. Whole foods provide essential fibre, vitamins, minerals, and prebiotics – all of which contribute to a flourishing gut microbiome. Avoid processed items, which often contain artificial additives and sugars that may lead to digestion problems and microbial imbalance.

Prioritise fibre-rich foods

Most people consume far less than the recommended 30g of dietary fibre per day. Fibre adds bulk to the stool, supports regular bowel movements and feeds beneficial bacteria in the colon. Include a variety of foods that help with digestion, such as:

• Wholemeal bread
• Brown rice and oats
• Beans and lentils
• Leafy greens (e.g. spinach, kale)
• Root vegetables (carrots, sweet potato)

If you’re prone to digestive issues like IBS or bloating, consider gradually introducing fibre and opting for fruit and vegetable sources over grains.

Drink plenty of fluids

Hydration is essential for digestion as water helps dissolve nutrients, soften stools and eliminate waste. Fibre cannot function properly without fluids. Choose drinks for gut health like still water, ginger tea, or chamomile infusion. Limit caffeine and fizzy drinks, which may trigger gastrointestinal issues such as bloating and heartburn.

Add fermented foods for gut health

Naturally gut friendly foods like kimchi, sauerkraut, miso, kombucha and live yoghurt are rich in probiotics, also known as “friendly bacteria.” These support digestion and rebalance the gut flora.

Choose lean proteins and healthy fats

High fat, processed meats and fried foods are often difficult to digest and may contribute to digestive issues like heartburn or discomfort. Instead, choose:

• Grilled fish and lean poultry
• Tofu and tempeh
• Avocados, rich in fibre and potassium
• Nuts and seeds

These nutrient-dense foods that help with digestion also aid in repairing the gut lining and improving nutrient absorption.

Watch the triggers

Everyone’s gut is unique, and some people experience digestion problems when consuming certain foods. Common triggers include dairy – particularly for those with lactose intolerance – along with garlic, onions, acidic foods like tomatoes and citrus fruits and artificial sweeteners or preservatives. To better understand our individual sensitivities, it’s helpful to keep a food diary. Tracking what we eat and how our body responds can help identify the specific causes of gastrointestinal issues, enabling us to eliminate or replace problematic items accordingly.

Chew slowly and eat mindfully

Digestion starts in the mouth. Chewing food thoroughly allows for better breakdown and mixing with enzyme-rich saliva. Eating slowly also activates your parasympathetic nervous system – the body’s “rest and digest” mode – improving digestive help and health naturally.

Move regularly

Physical activity boosts intestinal muscle contractions and supports food movement through the gut. Gentle exercise, such as yoga or walking, can reduce bloating and sluggish digestion. Movement has also been shown to benefit individuals seeking inflammatory bowel disease treatment, thanks to its role in microbiome diversity and reduced inflammation.

Manage Stress

The gut and brain are deeply interconnected. Chronic stress disrupts gut motility, impairs nutrient absorption, and alters microbiota balance. Incorporating stress-reducing practices like meditation, breathwork, and spending time in nature can be powerful tools in how to improve gut health.

Get specialist support

Working with a specialist can help you identify the root cause of your gastrointestinal issues, create a personalised plan, and provide tailored digestive help that addresses your unique needs.

Kamalaya Wellness Sanctuary Koh Samui’s Enriched Gut program is a transformative wellness retreat in Thailand designed to support gut healing, digestion renewal and microbiome enhancement. This expert-led experience aims to improve digestive function, enhance nutrient absorption and assimilation, and provide sustainable tools for long-term digestive help. The retreat also focuses on lowering inflammation and strengthening immune function, working closely with a multidisciplinary team of Wellness Consultants and Traditional Chinese Medicine Practitioners, all within a tranquil, nurturing environment. It’s a holistic path to restoring gut health and cultivating lasting vitality.