Foods great for your gut: Live cultures, fibre and more

Your gut is home to trillions of bacteria and other microbes that play an important role in how your body functions. For example, they support your immune system and may even influence the activity going on in your brain¹.

Another important job they have is to help you digest the food you eat , so it’s no surprise that your everyday diet can have a big impact on your gut health.

You might be wondering what the   important foods for gut health are, but it’s not quite as simple as that. Different foods affect your gut in different ways. For example, fibre rich foods like beans, oats and vegetables are fermented by certain gut bacteria, whereas fermented foods like yogurt, kefir and kimchi contain live cultures which can help with gut microbiome diversity^{2, 3}.

Ultimately, there’s no single food that can be crowned ‘the best’ on its own. The key is to incorporate a variety of foods into your diet regularly to help your gut stay in tip-top condition.

Here, we’ll explore some foods which can help your gut (think everything from yogurt and kefir to kimchi and wholegrains), as well as the role of live cultures  , and how to maintain a healthy diet that will help you feel good from the inside out.

Live cultures and fibres work together to support your gut health. Let’s take a closer look at how.

Live cultures

Live cultures are the microorganisms used in fermentation, naturally present in foods like yogurt and kefir, and they help give these foods their characteristic taste and texture. When eaten, some of these microbes join the community of bacteria and other microorganisms already in your gut.

Fibres

Fibres are plant-derived carbohydrates that your body doesn’t fully digest. Instead, some are fermented by the microorganisms, like bacteria in your gut, releasing beneficial compounds called short-chain fatty acids that have a host of health benefits, especially for your gut⁴.

Think of fibre as food for your gut microbes. Microbes in your gut have a preference for different types of fibres as food which is why it is important to eat a diverse range of fibres in your diet. Getting a variety of fruits, vegetables, beans and legumes is a great place to start. 

Given the potential benefits of live cultures for gut health, we’ve put together a handy list of fermented foods that contain them, along with some mouthwatering ideas and inspo for getting them into your diet.

Yogurt

Yogurt is available in different styles and flavoured options as well as being one the foods naturally good for your gut health out there. It is also a nutritionally dense product, being a source of protein and calcium.

As well as being a fridge-based staple, yogurt is a great source of calcium, which not only helps to maintain normal bones and teeth, but it also supports the normal function of digestive enzymes⁵. These enzymes are important because they help to break down the foods we eat, enabling our bodies to utilise the nutrients they contain⁶.

Additionally, some of the live cultures added to the yogurt during fermentation, break down some of the lactose, resulting in yoghurt typically containing less lactose than other dairy products such as milk⁷.

 Yogurt is also incredibly versatile. Try adding it to your breakfast cereal and smoothies, or to curries and soups when cooking up a storm in the kitchen. Alternatively, yogurt works on its own as a great snack. Why not show your gut some love* and explore our tasty range of Activia yogurts.

Kefir

A food that has been growing in popularity is Kefir. It is a fermented dairy product, that can come in a drink format or in a spoonable format, made by fermenting milk with kefir cultures from kefir ‘grains’. Its taste and texture are distinct from yogurt due to the different fermentation process and often due to the presence of yeast⁸.

When it comes to supporting gut health, kefir is a great choice because it is a source of calcium* which contributes to the normal function of digestive enzymes. Kefir naturally contains a wide variety of live cultures because it’s typically made with kefir grains that include both bacteria and yeast cultures. Activia Kefir is made using strains from authentic kefir grains – a total of 16 live culture strains. Not all kefirs are made with yeast, so this diversity can vary between products.

Try enjoying Activia Kefir with breakfast, lunch or after dinner as a tasty addition to your routine.

Sauerkraut and kimchi 

Another good source of live cultures can be found in is sauerkraut which is a fermented cabbage dish that makes a delicious side with dinner, layers into a sandwich, or tops lean roast meats and vegetables for added tasty crunch.

Packed full of fibre, iron and live cultures⁹, sauerkraut is super easy to make at home too – bonus! All you need is cabbage, salt, and a container. The cabbage will release liquid and create a ‘brine’ as it ferments into crunchy, delicious sauerkraut.

Kimchi is a Korean dish similar to sauerkraut. It’s made by fermenting vegetables like cabbage, radishes, and carrots, and seasoning with garlic, ginger, and chilli powder. Containing the good bacteria ‘lactobacilli’, kimchi is also full of vitamins A, B, and C⁹.

Both sauerkraut and kimchi can be found in most supermarkets. Our top tip? Look for unpasteurised varieties, as these will contain live bacteria.

Miso and tempeh

Miso and tempeh are both made from fermented soybeans and are high in protein, copper, and contain live cultures⁹.

Miso is a super-versatile paste that you can use in soup, stir-fries and marinades. Tempeh works well as a substitute for meat, so give it a try in recipes such as shepherd's pie, salads, and noodle dishes. It soaks up flavour very easily, so have fun and experiment with different taste combos.

Fibre sources that your gut microbes love

Now you’ve got some inspiration around great sources of live cultures, it’s time to take a look at some of the foods that are good sources of fibre, too.

Garlic, onions, and asparagus

Onions, garlic, and asparagus are all rich in two types of prebiotic fibre called fructo-oligosaccharides (FOS) and inulin^{10, 11}. All are fantastic and versatile foods that you can enjoy in soups, casseroles, stir-fries and pastas – the list is endless!

Bananas

Bananas that are still slightly green contain resistant starch, which is thought to have a positive impact on gut health¹². Resistant starch gets broken down by good bacteria in the gut to produce short-chain fatty acids¹³.

As an added benefit, bananas are also a good source of potassium^**, which supports heart health¹⁴. Slice up a banana and add to porridge or yogurt or enjoy on its own as a healthy snack.

Whole grains (Oats, barley)

Whole grains like wholemeal bread, pearl barley, and wholemeal pasta are a great source of dietary fibre¹⁵. Refined grains like white bread, on the other hand, are milled to improve their shelf life, which strips the grain of much of its fibre. Swapping refined grains for whole grains is a simple way to improve your fibre intake.

Oats also include a soluble fibre called beta-glucan, which is thought to have additional positive effects for your gut microbiota¹⁶.

Other fruits and vegetables

The NHS recommends eating at least 5 portions of fruit and vegetables a day to lower the risk of conditions such as heart disease and stroke¹⁷. Eating a range of fruits and vegetables every day has lots of health benefits – including supporting gut health.

Fruits and vegetables are also another great source of fibre, which is important for increasing the diversity of microbiota in your gut and improving constipation. Some of the most fibre-rich fruit and veg include peas, broccoli, strawberries and figs¹³. Prunes (dried plums) have particular benefits for the gut as they are proven to contribute to normal bowel function¹⁸.

Fruits and veg are also loaded with vitamins, minerals, antioxidants and water that can support overall health. Get more fruits and vegetables in your diet by adding them to porridge, yogurt, smoothies and soups!

Other gut-friendly nutrients

Let’s take a look at some other foods that can add to your diet to help support your gut heath.

Polyphenols (Berries, nuts)

Natural chemicals called polyphenols are used by the large intestine to support the growth of ‘good’ bacteria. You can find polyphenols in lots of common foods like berries, nuts, whole grains, cocoa, and olive oil, making them easy to pack into your diet¹⁹.

Omega-3s (Oily fish, seeds)

It’s important to remember that having some kinds of fats in your diet is important for the health of your gut and your body in general, and you shouldn’t avoid them altogether.

Look out for foods that are high in healthy fats such as omega-3 polyunsaturated and monounsaturated fatty acids. These include things like fatty fish (e.g. salmon and sardines), chia seeds, flaxseeds, walnuts, avocados and some plant oils such as rapeseed and olive oil²⁰. The healthy fats in these foods can have an anti-inflammatory effect on your gut lining and support healthy diversity of friendly gut bacteria^{21, 22}.

As a bonus, healthy fats could also support your gut-brain axis, helping these two major systems to communicate and keep your body in balance²².

Lean protein

High protein sources include foods such as fish, eggs, dairy, lean meats and plant-based proteins like legumes and nuts. The types of protein in your diet can affect the structure and function of the bacteria in your gut and have an impact on your overall gut health²³.

Proteins can be beneficial for gut health, especially when replacing fatty sources of protein, such as processed meats, which can be harder to digest²⁴.

Try to stick to lean sources of protein where you can, switching out high-fat protein sources like burgers and sausages for lean pork or skinless turkey breast. You could even move to a more plant-based diet, getting your protein from sources like beans, chickpeas, lentils and tofu. If you’re not quite ready for that, how about adding a can of mixed beans or lentils to your bolognese or curry, whilst removing the amount of meat in the dish?

Yogurt is also a source of protein and an easy way to get more protein in your diet!

Foods to avoid for a healthy gut

While we’ve covered a lot of good gut health foods, is there anything you should avoid to support your gut health?

Unless you have a specific gut condition or allergy that means you can’t eat certain foods, you don’t need to avoid anything altogether. But there are some foods you might want to eat less often and in smaller quantities to support your gut health.

These include:

• Foods high in saturated fat, salt and sugar, which are linked to increased inflammation and changes to the gut microbiome²⁵.
• Deep-fried foods as these are harder to digest
• Foods high in sugar or artificial sweeteners, may alter the gut environment
• Alcohol, which can cause inflammation and damage the gastrointestinal tract in large amounts²⁶.

Maintaining a balanced diet

It’s important to remember that there’s no single ‘miracle food’ or supplement for a healthy gut, and you should aim to eat a diverse and balanced range of foods from all food groups to support your gut microbiome.

Public Health England’s Eatwell Guide²⁷ shows the ideal balance for a healthier diet, which includes getting lots of fruit, vegetables, and whole grain carbohydrates balanced with smaller amounts of proteins and sources of dairy. Remember to wash all of this down with 6 to 8 glasses of water to keep your body happy and hydrated.