The best food for gut health

Healthy gut foods

You don't need to trawl the more exotic aisles of the supermarket to find the best gut-friendly foods. What you want to look for is fibre-rich and fibre-diverse foods like wholegrains, fruit, vegetables, legumes and other plant foods.

Fibre is a core component of a healthy, balanced diet and its benefits for preventing and managing many common gut related disorders is well established. Fibre can also help to lower cholesterol and improve glycaemic control.

Want to learn more? Check out our comprehensive Gut Health guide!

Tips for achieving a higher fibre diet

  • Include a variety of fibre-dense whole foods, particularly whole grains
  • Spread fibre evenly throughout the day
  • Increase fibre intake gradually over 1-2 weeks
  • Consume adequate water – this helps move the fibre through your gut

Breads and cereals

Breads and breakfast cereals containing rye, wheat and oats are good sources of fibre.

High fibre breads


Legumes are an excellent source of fibre and we recommend including them in meals at least 4 times a week.

High fibre legumes


All fruit contains fibre as well as important vitamins and minerals, but these varieties are higher in fibre than most.

High fibre fruit


Like fruit, all vegetables contain fibre and some are higher in fibre than others. Remember, vegetables can be eaten freely on TWD meaning these is no limit on how much you can have.

High fibre vegetables

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