Top Tips for Gut Health
Written by: CDHF
Updated: January 7th, 2026
Did you know that your digestive tract is home to trillions of bacteria, collectively called your gut microbiota, that helps keep you well?
Your gut bacteria contributes to your overall health. When you have a healthy gut, digestion works smoothly. A healthy gut may also contribute to your overall health and wellbeing by supporting immunity, protecting you from harmful organisms, and influencing hormones, energy level, and mood! What we eat is one of the fastest and easiest ways to influence the gut microbiota.
While there is still more research to do, there are a few things we can confidently recommend to promote good gut health.
Enjoy an overall healthy diet with a variety of gut-friendly foods that we have listed below for you!
High Fibre Foods
Fibre is the superhero of gut health! Fibre is a carbohydrate that is only found in plant-foods and that the body can’t digest. Research shows that increasing your fibre intake delivers an array of health benefits. It helps keep you fuller for longer, promotes regular bowel movements, supports heart health by lowering cholesterol levels, and contributes to overall digestive wellness.
Despite these benefits, most of us fall short of meeting our daily fibre needs. Health Canada recommends women should aim for 25 grams per day, while men should target 38 grams per day.
To make the transition smoother and reduce the chance of digestive discomfort, increase your fibre intake gradually over time. Small, consistent changes can have a big impact!
Below, you’ll find a breakdown of some delicious, fibre-rich foods and there approximate fibre content:
Fruits and vegetables
- Raspberries (1 cup): 8 g of fibre
- Blackberries (1 cup): 7.6 g of fibre
- Pears (1 medium, ~ 178g): 5.5 g of fibre
- Apples (1 medium, with skin, ~182 g): 4.4 g fibre
- Broccoli (1 cup, cooked, chopped): 5.1 g fibre
- Edamame (1 cup, cooked, shelled): 8 g fibre
- Split peas (1 cup, cooked): 16 g fibre
Legumes
- Lentils (1 cup, cooked): 15.6 g fibre
- Kidney beans (1 cup, cooked): 13.1 g fibre
- Peas (1 cup, cooked): 8.8 g fibre
- Soybeans (1 cup, cooked): 10.3 g fibre
- Chickpeas (1 cup, cooked): 12.5 g fibre
Nuts and Seeds
- Flax seeds (2 tablespoons): 5.6 g fibre
- Almonds (1 ounce, ~23 almonds): 3.5 g fibre
- Pistachios (1 ounce, ~49 pistachios): 2.9 g fibre
Whole Grains
- Whole grains
- Whole grain bread (1 slice): 2–3 g fibre (varies by brand)
- Cereals (1 cup):
- High-fibre cereals: 9–14 g fibre
- Regular cereals: 3–5 g fibre
- Whole grain pasta (1 cup, cooked): 6.3 g fibre
- Brown rice (1 cup, cooked): 3.5 g fibre
- Hulled barley (1 cup, cooked): 6 g fibre
- Oats (1 cup, cooked): 4 g fibre
Simple Tips for Increasing Your Fibre Intake
- Start your day right: Choose a high-fibre cereal or oatmeal for breakfast.
- Fill half your plate with veggies: Add a variety of colorful vegetables to your lunch and dinner.
- Make smart swaps: Opt for whole grains instead of white bread, rice, or pasta most often.
- Focus on whole foods: Vegetables and fruits are excellent sources of fibre that nourish your gut microbiota. By emphasizing whole foods in your diet, you provide your gut bacteria with the nutrients they need while keeping your body healthy, energized, and balanced.
Fermented Foods
Next on the journey to good gut health are fermented foods. This year, we’ve delved into the crucial distinction between fermented foods and probiotics (don’t worry, we’ll cover probiotics next!).
Fermented foods have been enjoyed for thousands of years, originally valued for their extended shelf life and unique taste and texture (known as their organoleptic properties). Today, research has shed light on their potential health benefits, making them a valuable addition to a gut-friendly diet.
The fermentation process is carried out by specific species of bacteria, yeasts, and molds, which vary depending on the type of food. Some fermented foods retain their live microbes, offering additional health benefits, while others undergo processing methods like pasteurization, smoking, baking, or filtering, which eliminate the live microbes.
Fermented foods that DO contain live microbes include:7
- Yogurt
- Kefir
- Uncooked sauerkraut
- Traditional Kimchi
Fermented foods that DO NOT contain live microbes include:7
- Beer and wine
- Sourdough bread
- Chocolate
- Tempeh
Consumption of fermented dairy foods such as yogurt have been scientifically studied. Some possible health benefits include:
- Improved ability to digest lactose
- Improvement in bone health
- Weight management
- Improvement in blood pressure
- Reduced risk of developing heart disease
- Reduced risk of developing type 2 diabetes
- Reduced risk of developing colon cancer
Kristina Campbell, MSc, author of Gut Health for Dummies, notes that while scientists haven’t pinpointed which components of fermented foods are responsible for those health benefits, incorporating a variety of fermented foods into your diet generally supports gut health.
Her tips?
- Switch it up: Try swapping regular milk for kefir in your cereal.
- Load up on fermented condiments: Add fermented favorites like sauerkraut and kimchi to your meals.
Keep in mind that most authentic fermented foods are found in the refrigerated section of your grocery store. For instance, shelf-stable pickles made with vinegar aren’t true fermented foods and don’t contain live microbes.
Probiotics
This brings us to probiotics. In simple language, probiotics are “good bugs” or “good microbes” that improve certain aspects of our health. Each probiotic is unique, has a very specific intended purpose, with specific types or strains and amounts helping to manage certain specific conditions. These may include reducing antibiotic-associated diarrhea, managing IBS symptoms like bloating, and changes in bowel habits. These friendly microbes also help us digest fibre and other nutrients.
There is a common misconception that fermented foods and drinks contain probiotics – but this is not always true. Not all fermented foods use strains of microbes that have proven benefits for our health, or that can survive the trip through the gut. In addition, not all fermented foods have adequate amounts of those microbes to qualify as a probiotic!
A simple way to think about it is all probiotic foods are fermented, but not all fermented foods are probiotics!
So, how can you find probiotic foods? Check the labels and read carefully! Products should display each strain’s designation, though some probiotics sold on the market may also use a simplified trademarked name instead. For example, some yogurt and kefir at the grocery store will contain probiotics.
In addition to some foods, they can also be found in pill and powder form. Be sure to consult with your doctor or dietitian about whether a probiotic is right for you.
Work with a Registered Dietitian
If you’re unsure which gut-friendly foods to include in your diet, a registered dietitian can provide valuable guidance, helping you make informed, personalized choices for your gut health. Many of CDHF’s articles and resources are created by registered dietitians—explore their expertise on our contributors page.
This information was made possible due to an unrestricted educational grant from Culturelle Probiotics.
