5 Best Foods to Boost Gut Health

Good health isn’t just about lifting weights at the gym (although, that is important). To improve your overall health you need to look at what you are eating, as well as how you are moving your body. 

Understanding the foods that you put into your body and knowing the effects that they can have can drastically improve your overall health, and one aspect of health that is often overlooked is the gut. 

Poor gut health can have such far-reaching consequences that we often don’t realize that the symptoms our bodies are exhibiting are related to the gut at all. 

If your body exhibits any of the following symptoms, you may have poor gut health:

  • An upset stomach – the most obvious on the list, inclusive of frequent gas, bloating, constipation, diarrhea, and heartburn are all symptoms that your gut is having a hard time processing the food that you are consuming, and getting rid of the waste.


  • Fatigue – an unhealthy gut can cause sleep disturbances, such as insomnia or generally poor sleep quality, which can lead to fatigue. There have also been studies that have found links between IBS and fatigue.



  • Food intolerances – it has been found that some food intolerances may be caused by poor quality of bacteria in the gut. If you struggle to digest certain foods and experience bloating, gas, diarrhea, nausea, and abdominal pain as a result, you may have a food intolerance. 



  • Extreme food cravings – especially of the sugary variety. 



  • Unintentional weight gain or loss



  • Skin irritations – skin conditions including eczema, psoriasis, and acne have been linked to gut health.



  • Migraines – especially when paired with feelings of nausea. 



  • Frequent mood changes


Any of those symptoms feeling familiar? It may be time to assess your diet. Thankfully, there are tons of superfoods that you can mix in with your existing diet with ease that will hugely benefit your gut health. The 5 we list below are favorites as they are not only super effective, but they’re super accessible too and diverse in how you can consume them.

Add these 5 foods to your diet to boost your gut health


  • Fennel


Adding the stalks of this plant to your foods is easy to do and can prevent constipation and improve peristalsis (bowel contractions) with its high concentration of fiber. Those who suffer with constipation will find fennel incredibly beneficial as it contains an antispasmodic agent that helps to relax the muscles in your GI tract. 


  • Chia Seeds


These small seeds pack a big gut-loving punch. Full of fiber and easy to sprinkle them over yogurt, salads, ice cream or whatever your heart desires. 


  • Turmeric


This brilliant yellow spice is known to prevent inflammation and is a proven all-round superfood. Benefits include, supporting immunity, promoting gut comfort, boosting heart health, and preventing against Alzheimers and cancers, and all whilst adding a nice flavor to your dishes.


  • Asparagus 


A versatile vegetable with many proven health benefits. Asparagus is prebiotic-rich,  meaning it provides nourishment for beneficial (good) gut bacteria. It is also a dietary source of glutathione, an antioxidant which helps to move waste out of the body. 


  • Walnuts


Nuts and seeds offer many great beneficial qualities, and the walnut is no exception. Both nutritionally rich and versatile in how it can be enjoyed, walnuts are a good source of vitamin E and omega-3 and supply the body with polyphenols. Top oats or salads with sprinklings of the nut, or opt for a handful instead of opening a bag of chips and your gut will thank you.


There are many gut health boosting foods out there. If you need help with knowing which foods you should be eating, and why, speak to your ERA Fit Personal Trainer for help and advice.


Eric Richard Allen