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2025-12-05T01:00:00+00:00
science, climate-change, nutrition, environmental-science
A healthy gut relies on the right balance of foods, according to recent findings. Researchers from the Leibniz Institute for Food Systems Biology highlighted plant-based diets as key to supporting gut health. Their 2025 study identified specific foods and nutrients that boost beneficial gut bacteria while promoting sustainable eating habits.
The Mediterranean diet, rich in fibre and essential nutrients, emerged as particularly effective for maintaining a thriving gut microbiome.
The study emphasised two main types of gut-friendly foods: prebiotics and probiotics. Prebiotics, found in whole grains, legumes, fruits, vegetables, and chicory root, act as fuel for beneficial gut microorganisms. These foods help maintain a balanced microbiome by encouraging the growth of helpful bacteria.
Fibre plays a crucial role in digestion, with both soluble and insoluble types aiding regular bowel movements. Top sources include legumes, bran, whole grains, fresh fruits, berries, dried fruits, nuts, seeds, and vegetables. Green tea also contributes, as its polyphenols fight harmful bacteria while supporting the growth of good microbes.
Probiotic foods, on the other hand, contain live microorganisms similar to those naturally present in the gut. Fermented options like yogurt, kefir, kimchi, kombucha, sauerkraut, and cottage cheese provide these beneficial bacteria. However, moderation is advised—experts suggest limiting sauerkraut to 100–200 grams daily for optimal gut health.
The research reinforced that simple dietary choices can naturally strengthen gut function. A focus on plant-based, fibre-rich foods aligns with both personal health and broader sustainability goals.
The findings confirm that a diet rich in prebiotics, probiotics, and fibre supports a healthy gut microbiome. Foods like whole grains, legumes, fermented products, and green tea offer practical ways to improve digestion and overall gut function. By prioritising these foods, individuals can enhance their gut health through everyday nutrition.
