Gut Health Do's and Don'ts: Foods to Embrace and Avoid for a Healthy Gut


Navigating the landscape of nutrition and gut health can feel like a maze. 

With a sea of information out there, it's hard to discern what foods are good for gut health, what foods irritate the gut, and how to improve your diet for gut health. 

That's why we've put together this comprehensive guide outlining the do's and don'ts of gut health, detailing the best fruits, vegetables, and other foods for gut health, along with which ones to avoid.

The Gut Health Do's

Optimal gut health starts with what you put on your plate. Here are some foods to include in your diet for better gut health.

Embrace Fermented Foods

Fermented foods such as yoghurt, kefir, sauerkraut, and kimchi are excellent sources of probiotics, which promote a healthy balance of gut bacteria. Including these in your diet can support a healthy gut microbiome. 

If you’re not sourcing enough prebiotics and probiotics from your diet, consider adding a supplement to your diet. 

The Melrose Health Green-Biotic Gut Support Blend is specially designed to boost your prebiotic and probiotic intake naturally. It contains grasses, chlorella and spirulina, as well as naturally-fermented organic foods that promote gut health and aid digestion. Plus, it tastes like green apple — natural and delicious!



Include High-Fibre Foods

Fibre is fuel for your gut bacteria. Include plenty of high-fibre foods such as fruits, vegetables, whole grains, and legumes. They not only improve your gut health but also help heal the gut lining.


Opt for Lean Proteins

Lean proteins like chicken, fish, and tofu are gentle on the gut and easy to digest. Plus, they provide essential nutrients without adding extra fat to your meals.

Hydrate with Herbal Teas

Herbal teas can soothe the gut and reduce inflammation. Opt for varieties like ginger, peppermint, or chamomile tea for their gut-friendly properties.



The Gut Health Don'ts

Just as there are foods that can boost your gut health, there are also foods that can interfere with it. 

Here are some foods that are bad for gut health.

Avoid Processed Foods

Processed foods are often high in unhealthy fats, sugars, and artificial additives, which can disrupt your gut bacteria balance, leading to poor gut health.


Limit Sugary Foods and Drinks

Too much sugar can lead to an overgrowth of harmful bacteria in your gut. Try to limit your intake of sugary foods and drinks, opting instead for water or herbal teas.

Reduce Alcohol and Caffeine Intake

Alcohol and caffeine can irritate the gut lining. While you don't have to give them up entirely, it's a good idea to consume them in moderation.


Be Careful with Gluten and Dairy

Some people have sensitivities or intolerances to gluten or dairy, which can cause gut discomfort and inflammation. If you suspect you may be one of them, try eliminating these foods from your diet and see if your symptoms improve.


Gut Health Do’s and Don'ts: Finding the Right Balance

Incorporating these do's and don'ts into your diet can significantly improve your gut health. However, it's crucial to remember that everyone's gut is unique. 

What works for one person may not work for another. So, listen to your body and adjust your diet to suit your individual needs.

Explore our super blends, scientifically formulated to restore your gut microbiome, boost your skin’s vitality, deepen your sleep and support mental clarity. 

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Danny Urbinder

Danny Urbinder is a qualified naturopath and lecturer. He has been passionate about complementary and integrative medicine for over 25 years.

As a qualified naturopath who graduated from the Southern School of Natural Medicine, Danny lectured in Nutritional Biochemistry at the Australian College of Natural Medicine for many years. He also worked in functional pathology at Australian Reference Laboratories as Technical Services and State Manager.

For 15 years, since 2005, Danny worked at BioCeuticals as Director of Education and Director of Clinical Services. In 2012 he created and headed up FX Medicine, an online education platform bringing together education, research news and stories, to provide a high-quality reference source for those seeking evidence-based information on complementary and integrative medicine.