Scroll through social media or browse the supermarket aisles and you’ll find countless products claiming to improve gut health. From probiotic drinks to “gut-friendly” snacks, it seems everyone is talking about taking care of their microbiome — the trillions of microorganisms in the digestive system that affect everything from digestion and immunity to mood and sleep.
But maintaining a healthy gut doesn’t have to mean buying expensive supplements. The key is balance — eating enough fibre and nourishing the good bacteria that help your body thrive. And that can start with a few simple food swaps.
Here are five easy changes that can make a real difference:
- Swap crisps for popcorn: Popcorn is a wholegrain packed with fibre that feeds good gut bacteria — and it’s lighter and less processed than crisps.
- Swap sweets for dried fruit: Dried apricots, raisins, or dates offer natural sweetness along with fibre and nutrients that support digestion and energy.
- Add lentils or chickpeas to your bolognese: Pulses are rich in prebiotic fibre that nourishes your gut microbes. They also add plant-based protein and make meals more filling.
- Swap flavoured nuts for plain ones: Plain nuts provide healthy fats and fibre without the added sugar or salt often found in flavoured varieties.
- Swap ice cream for frozen berries and kefir: This combo delivers natural sweetness, antioxidants, and live cultures that support your microbiome — without the heavy sugars and fats of ice cream.
Fermented foods like kimchi, sauerkraut, and kombucha can also be beneficial, but experts say it’s more important to focus on eating a diverse range of fibre-rich whole foods, fruits, and vegetables.
As for probiotic supplements and trendy drinks? There’s little scientific evidence they make a significant difference — and many come with a hefty price tag. A balanced, varied diet remains the most effective (and affordable) way to keep your gut — and your whole body — healthy.
