Gut Health

Also known asGut Microbiome · Gut Flora · Gut Bacteria · Probiotics · Prebiotics · Gastrointestinal Health · Microbiome · 肠道健康 · 肠胃健康 · 肠道菌群

What it is

Your gut is home to trillions of bacteria, fungi and other microbes, called the gut microbiome. They help digest fibre, make some vitamins and short-chain fatty acids that nourish the gut lining, and interact with the immune system. A varied microbiome is generally a healthier one.

How food and lifestyle can help

The best-supported way to look after it is simple: eat a wide variety of plant foods, fill up on fibre, include fermented foods, and avoid unnecessary antibiotics. Some researchers suggest aiming for around 30 different plant foods a week, counting vegetables, fruit, whole grains, beans, nuts, seeds, herbs and spices.

Foods and nutrients to focus on

1. Fibre-rich foods that feed gut bacteria (prebiotics): onions, garlic, leeks, asparagus, bananas, oats, beans and lentils and whole grains (fibre).
2. Fermented foods that contain live bacteria: yoghurt, kefir, kimchi, sauerkraut and some pickles (check the label for "live").
3. Colourful vegetables, berries, tea, and a little dark chocolate for plant polyphenols.
4. Plenty of water.

Foods and drinks to limit

1. A diet built on ultra-processed foods and low in fibre.
2. Heavy alcohol use.
3. Unnecessary antibiotics: take them only when prescribed.

Good to know

1. Probiotic supplements help only for certain conditions and certain strains; for most healthy people, food is enough.
2. "Gut cleanses" and detox products have no proven benefit and can cause harm.
3. Increase fibre slowly to avoid wind and bloating.

When to see a doctor

1. Persistent diarrhoea, blood in the stool, or unexplained weight loss.
2. Ongoing bloating or pain: see Irritable Bowel Syndrome (IBS) and Constipation.
3. Persistent vomiting, or trouble swallowing.

This page is general information, not medical advice. If you have a medical condition or take medicines, check changes to your diet with your doctor or a registered dietitian.

WHO — Healthy diet, used for the main facts: https://www.who.int/news-room/fact-sheets/detail/healthy-diet