Are you suffering from bloating, digestive issues or brain fog? Has your doctor said your tests are all normal, yet the symptoms just won’t stop?
The cause may be due to the bugs living in your digestive tract.
The human gut microbiome, a complex community of trillions of microorganisms residing in our small and large bowel, plays a pivotal role in maintaining health and contributing to disease processes. Recent studies have highlighted its significant impact on various aspects of well-being, from mental health to chronic disease prevention. Below are some foods that can bring your gut back into balance and get you feeling your best!
Fermented foods may improve your overall mood
Fermented food is rich in natural probiotics. Examples include kefir, kimchi, apple cider vinegar, sauerkraut and sourdough bread.
The non-harmful bugs in these foods may improve depression and anxiety by positively impacting our gut brain axis. A study published in EMBO Molecular Medicine found the probiotics in fermented foods influence neurotransmitters like GABA and reduce inflammation through the production of short-chain fatty acids, leading to decreased activity in the brain’s emotion-processing regions.
Coffee – natures wake up call
Regular coffee consumption, especially via naturally sourced beans, may do more than just make you more alert in the morning, A study in Nature Microbiology identified that coffee intake supports the growth of Lawsonibacter asaccharolyticus, a bacterium linked to higher levels of quinic acid—an antioxidant that reduces oxidative stress and inflammation. Think of purchasing organically sourced coffee as a long-term health investment.
Eating Yoghurt and colorectal cancer risk
Researchers from Harvard T.H. Chan School of Public Health analysed data from more than 150,000 people who were followed up for 30 years. They found people who ate yoghurt on a regular basis had a 20% lower rate of right sided colorectal cancer positive for Bifidobacterium, a bug species found in yoghurt. The authors concluded yoghurt promotes a healthy balance of bacteria, which keeps the gut strong.
Fibre: the easy superfood
A 2015 study published in Nature revealed that individuals who consume higher amounts of fibre (such as whole grains and vegetables) have greater microbial diversity in their gut microbiome. Another study in the Lancet (2019) reviewed decades of data linking higher fibre intake (25-30g/day) to reduced rates of heart disease, diabetes and every early death – possibly due to gut microbiome effect. My daily go-to is 2 heaped tablespoons of golden linseed in a fruit compote.
Polyphenols: Natures anti-oxidant
Polyphenols have a combined benefit of fighting free radicals and feeding your gut bacteria. A 2019 review in Gut tied these plant compounds – found in berries, dark chocolate and green tea – to a healthier microbiome. Add blueberries to your smoothie or enjoy a piece of 70-85% dark chocolate and your gut will thank you.
Of course, these tips are not a magic fix, but they are a simple and effective starting point. If you would like to learn more about improving your gut health, feel free to book a consultation, and we can create a tailored plan to suit your individual needs.
References
- Aslam H et al Fermented foods, the gut and mental health: a mechanistic overview with implications for depression and anxiety. Nutr Neurosci. 2020 Sep;23(9):659-671.
- Manghi P et al.. Coffee consumption is associated with intestinal Lawsonibacter asaccharolyticus abundance and prevalence across multiple cohorts. Nat Microbiol. 2024 Dec;9(12):3120-3134.
- Ugai S et al. Long-term yogurt intake and colorectal cancer incidence subclassified by Bifidobacteriumabundance in tumor. Gut Microbes. 2025 Dec;17(1):2452237
- Sonnenburg ED et al. Diet-induced extinctions in the gut microbiota compound over generations. Nature. 2016 Jan 14;529(7585):212-5
- Reynolds A et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019 Feb 2;393(10170):434-445.
- Stiemsma LT, Michels KB. The Role of the Microbiome in the Developmental Origins of Health and Disease. Pediatrics. 2018 Apr;141(4)