This article is for general information only and is not a substitute for professional medical advice.

The gut microbiome

The gut microbiome refers to the trillions of microorganisms living mainly in the large intestine. These include bacteria, yeasts and other microbes that form a complex ecosystem unique to each person. A balanced microbiome supports digestion, nutrient absorption and a healthy gut lining.

Research also shows that the microbiome interacts with the immune system and the gut–brain axis – the network linking the digestive system and nervous system. When this balance is disrupted, it may be linked with digestive discomfort or broader effects on wellbeing.

Prebiotics

Prebiotics are dietary fibres that feed beneficial gut bacteria. They aren’t digested by us, but are fermented in the colon, producing short-chain fatty acids that help maintain gut barrier integrity and a balanced environment.

Good food sources include onions, leeks, garlic, asparagus, chicory root, Jerusalem artichokes, and certain grains and legumes. You can also find prebiotic fibres such as inulin, fructo-oligosaccharides (FOS) and galacto-oligosaccharides (GOS) in some supplements and fortified foods.

Probiotics

Probiotics are live microorganisms that, when consumed in adequate amounts, can support gut balance. They’re most often strains of Lactobacillus or Bifidobacterium, though some products also contain Bacillus coagulans or Saccharomyces boulardii.

Evidence suggests specific probiotic strains may help maintain digestive comfort and microbial diversity. However, benefits depend on the exact strain, dose and formulation, and not all products are equally effective.

Probiotics occur naturally in fermented foods such as yoghurt, kefir, kimchi, sauerkraut and kombucha, or as dietary supplements.

Explore our hands-on reviews of the best probiotics in the UK and the best probiotics in Australia.

Postbiotics

Postbiotics are beneficial compounds produced when microorganisms ferment dietary components such as fibres. They include short-chain fatty acids such as butyrate, as well as enzymes, peptides and cell-wall components.

These compounds may help maintain a healthy gut environment, support immune function and promote communication between the gut and other organs. Unlike probiotics, postbiotics are not live organisms. They occur naturally in fermented foods and are sometimes added to supplements for their potential benefits, as they remain stable during storage and processing.

Gut health nutrition

A gut-friendly diet focuses on variety and fibre. Aim to ‘eat the rainbow’ with a mix of fruits, vegetables, wholegrains, nuts, seeds and legumes. This diversity provides the nutrients and fibres that feed different beneficial microbes.

Fermented foods can contribute live cultures, while lean proteins and healthy fats support overall metabolic health. Limiting ultra-processed foods, refined sugars and excessive alcohol may also help maintain gut balance.

Hydration, regular meals and mindful eating habits all play a part.

Read more about the best foods for gut health and the worst foods for gut health.

Top 10 tips for gut health

1. Eat a wide variety of whole foods such as vegetables, legumes, grains, nuts, seeds and fruits

2. Limit processed foods

3. Include fermented foods, which can contribute live cultures and flavour variety

4. Drink ample water daily

5. Use antibiotics judiciously and only when prescribed

6. If suitable, consider probiotic or prebiotic supplements that may support gut balance

7. Exercise regularly, as physical activity is linked with digestive and overall wellbeing

8. Adopt relaxation techniques such as mindfulness or time spent in nature

9. Ensure you get enough sleep

10. Limit caffeine and alcohol