10 Gut Health Tips That Will Transform Your Wellbeing — Backed by Science
Gut health is everywhere just now — and for good reason.
Scientists are discovering that our gut microbiome (the trillions of bacteria living in our digestive tract) play a key role in everything from digestion and immunity to mood, sleep, and energy levels.
And the good news? Looking after and improving your gut health doesn’t need to be complicated.
Inspired by research from ZOE Science & Nutrition — one of the world’s leading voices in personalised gut health — here are 10 simple but powerful tips to support your gut health, feel amazing, and yes, eat more delicious fermented foods like Superkraut along the way.
Winner! Best Sauerkraut UK
Table of Content
1. Snack Smart: Small Changes Make a Big Difference
Winner! Best Sauerkraut UK
We often think big meals matter most — but it turns out snacks are where you can really level up your gut health.
Gut health experts recommend swapping ultra-processed snacks like crisps, biscuits, and protein bars for gut-friendly options such as:
A handful of mixed nuts and seeds
Chopped raw veggies with hummus
Fresh fruit with nut butter
Superkraut straight from the jar (yes, really!)
Superkraut Tip:
Keep a jar of Good Nude Food’s Firekraut or Turmeric & Ginger Superkraut in your fridge for when savoury cravings strike. It’s crunchy, tangy, and packed with gut-loving live cultures.
2. Learn to Spot Ultra-Processed Foods (UPFs)
Ultra-processed foods (UPFs) dominate supermarket shelves — but they’re bad news for your gut bacteria and gut health. Here’s the rule: If it contains ingredients you wouldn’t cook with at home (like emulsifiers, stabilisers, or artificial sweeteners) it’s likely a UPF.
Gut-Friendly Swap Ideas:
Real oats instead of sugary breakfast bars
Natural yogurt topped with berries
Homemade popcorn over flavoured crisps
Sourdough bread over ultra processed white loaves
Winner! Best Sauerkraut UK
3. Choose Organic Oats (When You Can)
Oats are brilliant for gut health — they contain fibre and prebiotics that feed your good gut bugs.
But research has shown non-organic oats often carry higher pesticide residues. If budget allows, go organic.
Flahavan's Organic Porridge Oats Available from all major retailers
Boost your Gut Bowl:
Top your morning oats with:
Mixed nuts & seeds
Berries or grated apple
Scottish Heather Honey and Sliced Banana
4. Eat Fermented Foods Every Day (Like Gut healthy Sauerkraut)
Winner! Best Sauerkraut UK
This is one of the most powerful tips of all for improving your gut health.
Fermented foods like sauerkraut, kefir, kimchi and live yogurt naturally contain beneficial bacteria (probiotics) that help boost the diversity of your gut microbiome.
Easy Ways to Eat Sauerkraut:
Add Superkraut to sandwiches or wraps
Serve with scrambled eggs or avocado toast
Stir into grain bowls or salads
Use as a topping for baked potatoes
Enjoy as a flavour-packed side to any meal
→ Start your journey to better gut health today. Explore our delicious Superkraut flavours.
"Fermented foods may be the oldest ‘new’ trend in health. They offer a simple and natural way to support gut health and overall well-being."
5. Power Up with Beans & Lentils
Protein is essential — but plant-based sources like beans, lentils, and chickpeas offer extra gut-friendly fibre, antioxidants and resistant starch. Great for improving your gut health.
Plus, they’re affordable and versatile.
Super Easy Meal Idea:
Winner! Best Sauerkraut UK
6. Cook with Extra Virgin Olive Oil
Forget outdated myths — extra virgin olive oil is liquid gold for gut health.
It’s rich in polyphenols, healthy fats and anti-inflammatory compounds that nourish your gut lining and microbes.
Tip: Drizzle generously over salads, soups, veggies, and don’t be afraid to cook with it!
7. Eat 30 Different Plants a Week (Yes, 30!)
This is a core gut health rule from ZOE’s research. Aim to eat 30 different types of plants each week — that includes fruits, vegetables, herbs, spices, nuts, seeds, beans, and whole grains.
How to Hit 30 Easily:
Mix different salad leaves
Sprinkle seeds, herbs & spices on meals
Add Superkraut for extra variety (cabbage, turmeric, ginger, chilli are all plant points!). Our Supergreens Superkraut contains 6 different plant points alone!
"The road to health is paved with good intestines—nourish them well with fermented foods."
8. Move After Meals (Even Just a Little)
Taking a gentle walk after eating can help manage blood sugar spikes and support digestion, improving gut health.
This doesn’t have to mean a workout — walking the dog, tidying the kitchen, or a stroll round the block all count.
Winner! Best Sauerkraut UK
9. Give Your Gut a Break Overnight
ZOE’s research suggests aiming for a 12-hour overnight fasting window (for example, finishing dinner at 7pm and having breakfast at 7am).
This resting period allows gut microbes to do essential repair work and helping towards better gut health.
Tip:
If you feel like a snack at night — try a herbal tea, such as camomile or peppermint as part of your bedtime routine, instead.
10. Prioritise Sleep (Your Gut Will Thank You)
Poor sleep negatively affects your gut microbiome, blood sugar levels, and even cravings the next day. For better gut health, try to wind down with a screen-free routine and take sleep aid supplements/vitamins such as magnesium can help. For greater in-depth information on how to get better sleep check out Dr Andrew Hubberman's Lab Podcast 'Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing' (number 84).
Final Thoughts: Small Gut-Friendly Habits = Big Results
Gut health isn’t about perfection. It’s about small daily habits that nourish your microbiome and make you feel your best.
By adding fibre-rich plants, moving your body, sleeping well, and embracing gut-friendly fermented foods like Superkraut — you’re giving your body everything it needs to thrive.
If you want to try out our gut friendly Superkraut and start your journey to better gut health, you can check out more on our store
We would love to hear from you on Instagram and Facebook - Tag us @goodnudefooduk and use the hashtag #Superkraut
The Author: Evonne Morrison
Evonne Morrison is a dedicated fermented food expert and small business owner. After experiencing her own issues with gut health, she is passionate about creating foods which improve the gut health of her customers.
Winner! Best Sauerkraut UK
Frequently Asked Questions
What is gut health, and why is it important?
What are the signs of an unhealthy gut?
How can I improve my gut health?
What foods are beneficial for gut health?
Foods that promote gut health include fruits, vegetables, whole grains, legumes, nuts, seeds, and fermented products like yogurt, kefir, sauerkraut, and kimchi.
What are probiotics and prebiotics?
How does stress affect gut health?
Chronic stress can disrupt the gut microbiome, leading to digestive issues and impacting overall health.
Can poor gut health affect mental well-being?
How does sleep quality impact gut health?
Are fermented foods beneficial for gut health?
Absolutely. Fermented foods like sauerkraut, kimchi, and kefir introduce beneficial bacteria to the gut, enhancing microbial diversity.
Should I take supplements for gut health?
While a balanced diet is the best approach, some individuals may benefit from probiotics or other supplements. It's advisable to consult a healthcare professional before starting any supplement regimen.
How can I repair my gut health?
To support gut repair, focus on a diet rich in fibre from fruits, vegetables, and whole grains. Incorporate fermented foods like kefir and sauerkraut, manage stress through activities like yoga or meditation, and ensure adequate sleep. These steps can help restore a healthy gut microbiome.
How long does it take to improve gut health?
Improvements in gut health can be noticed within a few weeks of adopting healthier habits. However, the timeline varies depending on individual factors such as diet, lifestyle, and the severity of gut imbalance. Consistency in healthy practices is key to long-term gut health.
What are the best probiotics for gut health?
Probiotics containing diverse strains like Lactobacillus and Bifidobacterium are beneficial. These can be found in fermented foods such as yogurt, kefir, and sauerkraut. Choosing products with live and active cultures ensures maximum benefit.
How does gut health affect skin conditions?
An imbalance in gut bacteria can lead to inflammation, which may manifest as skin issues like acne or eczema. Maintaining a healthy gut through diet and lifestyle can contribute to clearer skin.
Related Readings
Winner! Best Sauerkraut UK