When people think of gut friendly foods, they usually picture things like leafy greens, yogurt, or supplements. But your gut microbiome thrives on diversity, and some of the best foods for your gut are ones you'd never expect.
Here are five underrated, research-supported ingredients that can help support digestion, balance your gut, and nourish your overall wellbeing.
1. Extra Virgin Olive Oil - The Liquid Gold for Your Gut.
You've probably heard that olive oil is heart-healthy, but your gut microbes love it too.
🔬 Why it's great: Olive oil is rich in polyphenols which act as prebiotics to feed your beneficial gut bacteria. It supports the growth of Akkermansia and Lactobacillus which are microbes linked to better gut barrier function. It can also help reduce inflammation and oxidative stress.
💭How to use it: Drizzle it over salads, roasted veggies, or even put a spoonful in soups for an instant gut health boost.
2. Dark Chocolate - A Sweet Treat That Feeds Good Bacteria.
Yep, chocolate made the list, and for good reason.
🧪 Why it's great: Cacao is packed with flavanols which your beneficial gut bacteria eat, and to thank us for consuming it, those bacteria make things called short chain fatty acids (SCFAs). These SCFAs help support a healthy gut and studies show that 85% dark chocolate can help reduce inflammation and support mood regulation and promote better sleep.
🤔What percentage is the best?: Choose 70% or higher cacao and enjoy a square (or two) daily.
3. Berries - Tiny But Powerful Gut Microbiome Boosters
Blueberries, raspberries, blackberries. Pick your favourite.
⚛︎ Why it's great: Berries are loaded with antioxidants and polyphenols that feed those beneficial microbes in your gut. They are high in soluble fibre, helping improve stool regularity and SCFA production. Berries may also help with bloating!
💡 Best way to use them: Enjoy them fresh, frozen, or blended in a smoothie.
4. Kefir - The Fermented Drink Your Gut Has Been Waiting For.
Kefir is like yogurts more powerful cousin.
🧬 Why it's great: Kefir contains up to 30+ probiotic strains to support gut health. It may help improve digestion, reduce inflammation, and support immune health by the fascinating gut-immune connection.
🔎How to drink it: Try a small glass with breakfast or blend it with a berry smoothie for a natural probiotic smoothie.
5. Kiwi - Natures Most Underrated Digestive Fruit
Kiwi isn't just refreshing, it's clinically researched for digestion.
🧠 Why it's great: Kiwi's contain actinidin which is a digestive enzyme shown to improve digestion and reduce bloating. It is high in soluble fibre, which supports bowel regularity. Some studies show that kiwi's can support the gut barrier and improve overall GI comfort.
🤓Easy ways to use it: Slice it up and eat it on its own or add it to your berry + probiotic smoothie for the ultimate gut health smoothie.
These foods work so well because they naturally offer prebiotic and probiotic benefits which are the two biggest drivers of a balanced, happy gut.
If you want to take your gut health even further, GUTLETE’s daily prebiotic fibre blend fuels your gut microbes exactly where it matters most. It’s an easy ritual that supports smoother digestion, better regularity, and a more comfortable gut day after day.
Ready to train your gut with GUTLETE Prebiotics?
Explore the blend here.