What is a gut-friendly diet – and should you try it?

You've probably seen the slogan 'gut-friendly' gracing the packaging of many a supermarket product.

But what does a gut-friendly diet look like and why does it matter?

"The science on gut health has really evolved in the last 20 years," says Dr Saliha Mahmood-Ahmed, who specialises in gastroenterology.

"There's now an understanding of what the gut microbiome is and just how important it is to have a wide variety of bacteria in the gut."

"To foster good gut health, we need to look to a diet based on wholefoods and plants. This doesn't mean you need to be vegan or vegetarian. But eating more plant-based foods each week – ideally 30 different plants – is a great way to optimise your gut health," explains Mahmood-Ahmed.

Good gut bacteria, external is also helped by eating fermented foods with probiotics, such as yoghurt and kefir.

Fibre also helps that same friendly bacteria to thrive, according to studies, external.

"Look at how much fibre you're consuming," says Mahmood-Ahmed. "If it's not enough, slowly increase the amount you get in a week and you'll notice massive differences in your digestive system and general health and wellbeing."

"I always head straight for the dried pulses and grains section of the supermarket because they are cheap and go such a long way," says Mahmood-Ahmed. "Whether it's pearl barley, bulgur wheat or lentils, these are all cost-effective options and really come to life with just a few spices.

"Cooking with tins of beans, lentils and pulses is also a fantastic – and cheap – way of incorporating more plant-based diversity into your diet.

"Frozen vegetables and fruits have an incredible amount of nutritious content. I use frozen sweetcorn, carrots and peas all the time.

"I also go to Asian supermarkets and specialist supermarkets to see what different frozen goodies are available. Frozen okra or bitter gourd are all cost effective.

"Think about a soup packed with vegetables and pearl barley: it's deliciously comforting and yet good for you. There are also beautiful beany casseroles and stews, jacket potatoes with an array of different toppings – there's no end to the options."

If you're struggling with gut health issues, like constipation, Mahmood-Ahmed recommends three ingredients to improve your gut health.

Chia seeds: "Even a tablespoon a day really helps bowel function."

Kiwi fruit: "Such an underrated and magical fruit, which really helps to foster good gut health."

Prunes: "The humble prune gets such a bad reputation but they're beautifully fruity. Don't forget they're just dried plums."

Now you're ready to eat a more gut-friendly diet, start by cooking Mahmood-Ahmed's recipes, designed with gut health science in mind.

Roasted sweet potatoes loaded with chipotle black beans and zingy tomato salsa

"This is such a quick and easy dish. It's a twist on jacket potato with cheese and beans and it's full of gut-healthy ingredients. Sweet potato is more fibrous than regular potatoes and has a slower release of energy.

"Black beans are a great alternative to baked beans and then you top it off with live yoghurt (which is full of probiotics) and tomato salsa, to add extra plant-based diversity."

Spiced roasted cauliflower with lentils and tahini yoghurt

"You get so much bang for your buck with this. It's really inexpensive and full of gut-friendly ingredients, with lentils coming packed with fibre and protein. Meanwhile, cauliflower is a great prebiotic to feed your gut microbes."

Labneh and nut stuffed dates with dark chocolate

"I think something people really find difficult when they're trying to make a few dietary changes is remembering their body is hardwired to enjoy that sugar spike. This dish will give you the sugar hit you're craving but you'll also get fibre and lots of vitamins and minerals.

"In the centre you've got labneh which is strained yoghurt full of live bacteria and lots of protein. Plus, there's the goodness of nuts and seeds, which are sprinkled over the top. It is a dessert which comes with added health benefits."

Soothing turmeric and chicken soup with pearl barley

"This dish has lots of protein from the chicken, the turmeric has a lovely taste and is a natural anti-inflammatory, and the squeeze of lemon juice will top up your vitamin C levels.

"It also comes with the bonus of being very easy to make. Other than shredding chicken at some point, all you have to do is bung a couple of things in a pot and allow them to boil."

Originally published January 2024. Updated February 2026.

Want more? Visit BBC Food on Instagram, external, Facebook, external and Pinterest, external or watch the latest Food TV programmes on BBC iPlayer.