Signs of an unhealthy gut can appear in many forms such as stomach pain, indigestion, changes in bowel movements and heartburn, with approximately 4 in 10 people experiencing at least one of these symptoms at some point in their lives. These symptoms can often be associated with a person’s lifestyle with factors such as stress and diet playing a part.1

To help maintain a healthy gut, it’s important to follow a balanced diet to ensure you’re getting the right nutrients.2

Read on to find out what foods you can add to your diet to help keep your gut happy and healthy.


Also known as sour cabbage, sauerkraut has several health benefits due to its fermentation process which produces probiotics.3

Just one cup of sauerkraut is filled with important fibre, vitamin C, vitamin K, potassium, calcium and phosphorus making it a great antioxidant immune booster. It also provides good bacteria and combats inflammation.4

Adding sauerkraut to your diet not only has excellent digestive benefits but could also treat conditions including Crohn’s, ulcerative colitis and Irritable Bowel Syndrome (IBS).4 Check out how to ferment your old cabbage to make sauerkraut, using this method.


Flaxseed is available in three forms – seeds, ground and oil. The seed is a good source of polyunsaturated fat as well as omega 3, which can help to lower cholesterol levels.5

Other benefits of flaxseed include the management of glucose consumption, protection from cancer, joint pain relief and reduction in depression.6

Flaxseed can be used across a variety of foods and recipes including cakes, snacks and breakfast.


Broccoli is packed with as much vitamin C as an orange as well as calcium, iron, phosphorous, vitamin B6, potassium and vitamin B12.7 It’s known to promote healthy gut bacteria as well as improve overall bowel health.

Broccoli can also protect against cell damage and encourage healing in the body as well as improve blood sugar levels and reduce the risk of cancer,8 check out some broccoli recipes here.


Sourdough found its name due to its distinctive sour flavour derived from the ‘friendly bacteria’ lactobacilli. Like sauerkraut, sourdough also uses a fermentation process which creates lactic acid to metabolise the sugars in the gut while producing minerals to be absorbed by the intestines.9 Sourdough is straightforward to make as it is simply flour, water and salt. Follow this recipe to make your own.

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1NHS, 2Guts UK, 3BBC Good Food, 4Web MD, 5British Heart Foundation, 6Simply Supplements, 7Web MD, 8Good Housekeeping 9Modern Baker 

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