Gut health & digestion
A varied, high-fiber diet feeds the helpful bacteria in your gut and keeps digestion regular. Most adults eat far less than the 25–30 g of fiber a day often recommended.
Enjoy more
- Aim for 30 different plant foods a week: vegetables, fruit, grains, beans, nuts, seeds and herbs
- Oats, wholegrain bread, brown rice
- Beans and lentils
- Fermented foods: yogurt, kefir, kimchi, miso, sauerkraut
- Prebiotic foods: onions, garlic, leeks, bananas, asparagus
- Plenty of water
Limit
- Highly processed foods with little fiber
- Large amounts of alcohol
- Very fatty or fried meals if they upset your stomach
A sample day
| Breakfast | Kefir or yogurt with oats, banana and mixed seeds |
|---|---|
| Lunch | Lentil and vegetable soup with wholegrain bread |
| Snack | A pear and a few almonds |
| Dinner | Miso-glazed fish with brown rice, kimchi and stir-fried greens |
Helpful tips
- Increase fiber slowly over a few weeks to avoid bloating, and drink more water as you do.
- Eat slowly and chew well.
- Regular movement helps keep digestion regular.
Check with your doctor
If you have IBS, Crohn's disease, coeliac disease or ongoing changes in bowel habits, see a doctor; some people need a specialist diet such as low-FODMAP.
Get a plan built around thisNouri turns these suggestions into daily menus and a grocery list.
Get the appGeneral guidance for adults, not medical advice.