Forget kimchi and kefir – these are the everyday foods that are good for your gut

Find out more about what causes bloating, plus the gut health trends that aren’t worth your time and all the questions you’d want to ask a gut health expert.

If you’ve ever tried to love kombucha and failed, or stared at a jar of fermenting cabbage wondering where it all went wrong, you’re not alone. Gut health has become associated with the idea that you must be on a probiotic supplement, and that eating kilos of kimchi and kefir is the only way to improve the state of your gut. This focus became associated with sour flavours, complicated ferment-at-home DIY projects, and foods that can sometimes feel more like a challenge than a pleasure.

The good news is that you don’t need to force yourself to eat things you actively dislike in the name of your microbiome. Some of the most helpful foods for gut health are already sitting in your kitchen or fridge. Consider your morning coffee ritual and the extra virgin olive oil you use.

Before we get into specifics, a quick refresher. Your gut microbiome is the collection of trillions of bacteria living in your digestive tract. These microbes help digest food, support the immune system, influence inflammation, and communicate with the brain. Find out more here.

So instead of chasing the latest fermented trend, here are some everyday foods that genuinely support gut health, without you having to overhaul your life or your taste buds.

Chocolate (yes, really)

Chocolate lovers, take heart: dark chocolate can be good for your gut. Cocoa, the key ingredient in dark chocolate, is rich in polyphenols – plant compounds that largely survive the digestive process and reach the colon intact, where they’re metabolised by gut bacteria. Scientific studies have found that these cocoa polyphenols increase levels of beneficial bacteria such as Lactobacillus and Bifidobacterium, while helping to reduce populations of potentially harmful species. Not only does this microbial shift benefit digestion, it’s also associated with reduced inflammation in the body.

The key to finding polyphenol-packed bars is choosing a dark chocolate with a high cocoa content, ideally 70 percent or more. Sugar-heavy milk chocolate does not have the same effect, and portion size still matters. A couple of squares is enough to give your gut something to work with as well as your cravings!

Coffee

Coffee’s relationship with health has been debated for decades, but when it comes to gut health, the evidence is surprisingly positive. Coffee is one of the largest sources of polyphenols in many diets.

Interestingly, both caffeinated and decaffeinated coffee appear to offer similar benefits, suggesting that the plant compounds in coffee, rather than the caffeine itself, are responsible. If coffee agrees with your digestion, your daily cup could be a simple way to support your gut microbiome.

Cheese

Cheese is often overlooked in gut health discussions, but many types are fermented and contain live bacteria and bioactive compounds created during the aging process. Aged cheeses like feta, cheddar, gouda and parmesan are also naturally lower in lactose, which makes them easier to digest for many people.

Not all cheeses contain live cultures by the time they reach your plate however, but as part of a varied diet, cheese doesn’t undermine gut health in the way it’s sometimes assumed to.

Pickles (the fermented kind)

Pickles preserved in vinegar are tasty, but they don’t offer much in terms of microbiome benefits. However, traditionally fermented pickles, made with a salt brine and time contain live lactic acid bacteria. Eating fermented vegetables regularly can help support a balanced gut microbiome. You don’t need to eat large amounts; small servings alongside meals are effective, and variety matters more than volume.

Wine

Red wine contains high levels of polyphenols from grape skins, which reach the gut and interact with bacteria. A large study found that a cheeky small glass of red can produce greater gut microbiome diversity compared with non-drinkers and those who drank other types of alcohol. But the researchers were very clear that moderation is essential. Alcohol is a gut irritant which could cause undesirable symptoms. Excess alcohol damages the gut lining and disrupts beneficial bacteria. The purpose of this is to reassure those who drink moderately, rather than to promote increased alcohol consumption.

Oats

Oats are rich in beta-glucan, a soluble fibre that acts as a prebiotic. Prebiotics are the food that beneficial gut bacteria thrive on. They also support the production of short-chain fatty acids, which help maintain the gut barrier and increase beneficial bacterial populations and improve markers of gut health.

Porridge, overnight oats, granola, oat-based cereals and breads all count, making oats one of the simplest gut-friendly foods to eat regularly.

Potatoes (especially cooled)

When potatoes are cooked and cooled, they form resistant starch, which resists digestion and reaches the colon intact. There, it becomes food for gut bacteria.

Cold potato salads or leftover potatoes reheated contain resistant starch. It’s a small change that can make a meaningful difference.

Nuts and seeds

Nuts and seeds are a great source of fibre, polyphenols and healthy fats, all of which are important for gut microbial diversity. Just a small handful every day can contribute to a healthier gut over time. Almonds and walnuts have shown to have positive effects on the gut microbiome and inflammation markers.

Olive oil

Olive oil is often praised for its heart health benefits, but its virtues extend to the gut as well. Extra virgin olive oil is rich in polyphenols, particularly compounds like oleuropein and hydroxytyrosol, which interact directly with the gut microbiome. Mediterranean diets rich in extra virgin olive oil have been shown to increase levels of beneficial gut bacteria while reducing inflammation compared to diets higher in saturated fats. Olive oil polyphenols also act as prebiotics, selectively stimulating good bacteria and supporting gut barrier function.

Not all olive oils are equal – extra virgin varieties contain significantly more polyphenols than refined oils, which lose many of these compounds during processing. How you store olive oil also matters: heat, light, and time degrade its polyphenol content. To maximise benefits, choose high-quality extra virgin olive oil, use it daily, and drizzle it over vegetables, salads, soups or grains. Consistency is more important than quantity for gut-friendly foods.

The bottom line

Ultimately, supporting gut health doesn’t depend on consuming one specific superfood or supplement. The most compelling evidence points to dietary variety, especially plant diversity, as the key factor in maintaining a robust microbiome. You don’t have to eat perfectly or ferment your own vegetables to reap the benefits. Simply enjoying a wide range of foods you like, regularly and without stress, is far more effective.

If your daily routine includes oats for breakfast, nuts and seeds as snacks, coffee in the morning, and a square of dark chocolate in the evening, your gut is likely thriving. Just remember that regular exercise, managing stress, and getting enough sleep are also important for overall gut health. This approach is much easier to sustain than keeping a jar of bubbling cabbage on your kitchen counter, and quite possibly a bit more enjoyable.