Foods That Heal the Gut (and Which Make It Worse)

Every meal sends a message to your gut. Learn which foods soothe and repair — and which ones quietly fuel imbalance.

Your gut is one of the most responsive parts of your body. Every time you eat, you’re sending signals to the trillions of microbes that live inside it. Over time, those signals shape your digestion, your hormones, your skin, and even your energy. Some foods help your microbiome thrive, strengthen your gut lining, and calm inflammation. Others quietly feed imbalance, leaving you with bloating, mood swings, or flare-ups you can’t quite explain.

This isn’t about eating perfectly or cutting out everything you love. It’s about understanding how food impacts your gut and making small, steady choices that support balance. Because when your gut feels good, the ripple effect shows up everywhere — in clearer skin, steadier cycles, more stable moods, and a glow that feels like it comes from within.

Healing Foods for a Thriving Gut

The good news is that your gut loves nourishment, and it often responds quickly when you give it the right support. Healing foods include:

Fibre-rich whole foods. Fruits, vegetables, beans, lentils, oats, nuts, and seeds are all rich in fibre — the fuel your beneficial bacteria need to thrive. When bacteria ferment fibre, they produce short-chain fatty acids, which help reduce inflammation and strengthen your gut lining. A colourful, varied diet is the best way to feed a diverse microbiome.

Fermented foods. Yoghurt, kefir, kimchi, sauerkraut, and miso contain live bacteria that help repopulate and diversify your microbiome. Even small daily servings can make a difference for many people.

Polyphenol-rich plants. Berries, olives, green tea, dark chocolate, and colourful herbs and spices are full of polyphenols — compounds that act like antioxidants and also nourish beneficial bacteria.

Healthy fats. Omega-3 fats found in salmon, flaxseeds, chia seeds, and walnuts are anti-inflammatory and calming for the gut. Avocado and extra virgin olive oil also help support digestion and repair.

Bone broth and soups. For some, especially during times of flare-ups, gentle foods like broths or blended soups can give the gut lining a chance to rest while still providing nutrients.

Foods That Can Make Gut Imbalance Worse

Just as some foods help the gut flourish, others can disrupt the microbiome or irritate the gut lining. Again, it’s not about “never eat this” — it’s about noticing patterns and reducing what doesn’t serve your body.

Ultra-processed foods. Packaged snacks, refined carbs, and fast food are low in fibre and often high in additives. These tend to fuel less beneficial bacteria while starving the ones that keep your gut balanced.

Excess sugar. A little sugar is fine, but consistently high intakes feed yeast and bacteria that promote imbalance. Natural sugars in fruit aren’t the problem; it’s refined, concentrated sugar that tends to be disruptive.

Alcohol. Alcohol can weaken the gut lining and inflame the digestive system. Some people feel bloated or sluggish even after small amounts.

Artificial sweeteners. Research is mixed, but some studies suggest they may negatively affect the microbiome. If you notice digestive changes when using them, your gut might be telling you it’s not a fit.

Highly processed oils. Oils like soybean, corn, and sunflower are often consumed in excess through packaged foods and fast food. In high amounts, they can fuel inflammation, which stresses the gut.

Focus on Progress, Not Perfection

It’s easy to slip into “good food vs bad food” thinking, but gut health doesn’t work like that. One fast-food meal won’t destroy your gut, and one bowl of sauerkraut won’t heal it overnight. What matters is what you eat most of the time.

Try “crowding in” the nourishing foods rather than cutting everything else out. Add berries to breakfast. Swap soda for sparkling water with lemon. Include a spoonful of sauerkraut a few nights a week. Cook more with olive oil instead of refined oils. These gentle shifts add up, and because the gut lining renews so quickly, you may notice positive changes within weeks.

The Takeaway

Food is one of the most powerful tools for gut health. Fibre, fermented foods, colourful plants, and healthy fats all help your microbiome thrive. Processed snacks, excess sugar, alcohol, and additives can keep it out of balance. But the goal isn’t perfection — it’s awareness.

Each meal is an opportunity to nourish your gut a little more. Over time, those small choices ripple out into your hormones, your skin, your energy, and your glow.