A healthy gut is more than good digestion — it’s the foundation of strong immunity and overall wellness. The gut is home to trillions of microorganisms that form the gut microbiome, and what you eat can help or harm this delicate ecosystem.
“A gut-health diet focuses on nourishing beneficial bacteria through probiotics, prebiotics, fibre and fermented foods,” said nutritionist Keisha Black.
“These elements support gut function, and if you want to ensure your long-term well-being it’s important to incorporate them as part of your daily meal plan.”
Black said probiotics are live beneficial bacteria that help keep your gut ecosystem balanced.
“Probiotics support digestion, reduce bloating and irregularity, and help restore microbial balance after antibiotics,” she explained. “They also support immune function.”
Black said probiotics are found in foods like yoghurt, kefir, kombucha, kimchi, miso, tempeh, and also probiotic supplements that are readily available in pharmacies.
On the other hand, prebiotics are non-digestible fibres that feed your good gut bacteria.
“Prebiotics promote the growth of helpful microbes, increase gut microbial diversity, and support regularity and healthier digestion,” Black said.
“Sources include garlic, onions, bananas, oats, chickpeas and lentils.”
She said in short, probiotics are beneficial bacteria, and prebiotics are fuel for those bacteria, and together they create a thriving microbiome.
Black said that fibre, especially soluble and fermentable fibre, is also crucial for gut health.
“Fibre feeds beneficial bacteria, produce[s] fatty acids that lower inflammation, improves regularity, and helps manage blood sugar and cholesterol,” Black said.
She said examples of these are whole grains like oats, barley and quinoa; legumes like beans, lentils and chickpeas; fruits like apples, pears and berries; vegetables like broccoli, carrots and leafy greens; and nuts and seeds like chia, flax and almonds.
“Aim for 25 to 30 grams per day, increasing your intake gradually,” she said.
She said in the case of fermented foods like kombucha, kefir and miso, these naturally contain probiotics that can enrich your gut microbiome.
Kombucha is a fermented tea containing probiotic cultures that may support digestion and microbial diversity.
Kefir is fermented milk or water, and is extremely rich in diverse probiotic strains. Black said it is often easier to digest than regular milk due to its reduced lactose content.
Miso, often had in soups, is a fermented soybean paste that contains beneficial microbes and enzymes.
“A regular intake of a mix of these foods can help maintain a healthy microbial balance,” Black said.
She explained that approximately 70 per cent of the immune system resides in the gut, making the microbiome central to immune function.
“A healthy gut helps defend against harmful pathogens; regulates inflammation throughout the body; and supports a strong, balanced immune response,” she added.
“An imbalanced microbiome, on the other hand, can lead to increased inflammation, weakened immunity, and higher risk of infections and autoimmune-like symptoms.”