10 foods to eat for a healthy gut

When it comes to gut health and running, it really is what's on the inside that counts. These prebiotic and probiotic foods are must-have additions to your diet to ensure your body is the best it can be.

1/ Garlic

A nutrient-packed prebiotic with an antioxidant punch, plus allicin, which has been linked with improved circulation, heart health and boosting immunity.

2/ Bananas

These prebiotic powerhouses feed your gut while topping up your potassium, making them the perfect pre- or post-exercise snack for runners.

3/ Asparagus

Rich in the prebiotic fibre inulin, plus folate, antioxidant vitamins A, C and E, and vitamin K. The less you can cook it, the more fibre it retains.

4/ Natural yoghurt

Full or probiotic ‘live’ bacteria. It’s thought probiotics can boost bacteria numbers and also improve the function of what’s there.

5/ Fermented vegetables (pickles)

Lacto-fermentation involves soaking vegetables in their own juice or brine and allowing bacteria to grow.

6/ Jerusalem artichokes

These knobbly, prebiotic roots can be used any way you’d use potatoes but have a lower glycaemic index (GI), so fill you up for longer.

7/ Kefir

A probiotic live yoghurt drink made by fermenting kefir ‘grains’ with dairy or plant/nut milk. Add to smoothies, soups and fruit; it’s great with lemon as a salad dressing.

8/ Nuts and seeds

Our microbes feed off the fatty acids and polyphenols in nuts (and olive oil). Polyphenols help the microbiome to diversify and flourish.

9/ Miso

A paste made by fermenting soy beans, barley and brown rice that has prebiotic and probiotic qualities. Use in savoury dips, dressings and soup.

10/ Kombucha

A fermented tea drink with a vinegary taste. Can be home-brewed using black or green tea, sugar and a SCOBY (symbiotic colony of bacteria and yeast).