1. Eat a wide variety of plants
Variety in your diet supports variety in your gut. Aim for around 30 different plant foods a week – vegetables, fruit, herbs, spices, nuts, seeds, pulses and wholegrains all count.
2. Increase fibre gradually
Most UK adults don’t reach the recommended 30g of fibre a day. Increase slowly to give your gut time to adjust.
3. Add fermented foods
Live yoghurt, kefir, sauerkraut, kimchi and kombucha naturally contain friendly bacteria.
4. Include prebiotic foods
Onions, garlic, leeks, asparagus, oats, bananas and mushrooms contain fibres that feed friendly bacteria. Read more about mushrooms for gut health.
5. Drink enough water
Water helps fibre do its job and supports normal digestion.
6. Cut back on ultra-processed food
Swap some packaged snacks for whole foods where you can.
7. Move every day
Regular activity, even walking, supports normal digestion.
8. Prioritise sleep
Aim for 7–9 hours. Sleep and gut health are closely linked.
9. Manage stress
Try breathing exercises, time outdoors or anything that helps you unwind.
10. Consider a gut supplement
A daily supplement can make it easier to stay consistent. Gut Rewild combines prebiotics, probiotics, postbiotics and digestive enzymes in two capsules. See how to choose a gut supplement.