• Briony Botha

The Best in Gut Health Foods



Eating the correct foods when it comes to healing your gut is crucial. Simply continuing to eat junk food and trying to heal your gut with supplements will do little to nothing when it comes to healing your chronic long term health problems.

I recommend adding some of each of these food daily into your diet.


Prebiotics Foods are types of dietary fibre that feed the friendly bacteria in your gut. This helps the gut bacteria produce nutrients for your colon cells and leads to a healthier digestive system.

Its really easy to incorporate Prebiotic foods into our daily diet as most of us would eat them as part of our normal diet anyway.

For example, onions and garlic are amazing prebiotic foods.

Other amazing prebiotic foods you can include into your diet include


  1. Apples (with skin)

  2. Leeks

  3. Cashews

  4. Onions

  5. Garlic

  6. Asparagus

  7. Bananas

  8. Oats

  9. Spring Onions

  10. Blueberries

  11. Sweetcorn / Potatoes

  12. Shallots

Eaten raw or cooked, these foods provide the required nutrition for our microbiome.



Probiotic Foods are fermented foods that contain beneficial bacteria for your body. Our body is home to bacteria than we have our own cells, infact about there are about 3 times as many!

Probiotic foods have been eaten for eternity! They are traditional foods that were prized for their ability to create good health. Foods like yoghurt are well known, but other foods like sauerkraut are especially beneficial and can combine billions of beneficial bacteria, many more than any probiotic capsule could contain.

Probiotics are thought to play a major role in the way in which our immune system functions and also play a role in the manufacture of vitamins and neurotransmitters. Probiotics can actually play a role in anxiety and depression disorders.

Probiotic Foods include

  1. Kombucha

  2. Kefir

  3. Sauerkraut

  4. Kimchi

  5. Yoghurt

  6. Tempeh

  7. Miso

  8. Pickles

  9. Buttermilk



Fibre Rich Foods


Fibre rich foods and incredibly important to your gut health. Not only does fibre form a crucial role in the formation of your stool by creating bulk, but fibre is also crucial to maintaining a healthy body composition but also plays a role in maintaining a healthy microbiome and lowering blood sugar levels.

While I don’t often suggest that clients take any form of fibre supplement, I am a big fan of naturally high fibre foods.

Here are some great examples:


  1. Bananas

  2. Pears

  3. Strawberries

  4. Apples (with skin)

  5. Raspberries

  6. Carrots

  7. Beetroot

  8. Broccoli

  9. Artichoke

  10. Gluten Free Oats

  11. Almonds

  12. Popcorn

  13. Lentils

  14. Chickpeas

  15. Quinoa

  16. Chia

  17. Sweet Potatoes

  18. Dark Chocolate


High Quality Fats and Omegas


Nutrition fundi are now realising that fat is not really the enemy, we were raised to believe that fat was not good for us and so many people old and young exclude even good fats from their diets.

Small fish like mackerel and sardines (fresh) are

a crucial source of fats for our gut and brain health.

Avocados and organic eggs are also great sources of good fats for gut health.

In general, I don't support the use of seed oils as there is a fair amount of evidence that they contribute to inflammation in the body, but fish and olive oils and nut butters are excellent sources of good fats for your gut and brain health.



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