As research increasingly indicates the importance of a healthy and diverse gut microbiome for everything from a strong immune system and cardiovascular health to weight management and mental wellbeing, we should all be aware of how we can help foster healthy bacteria in our gut.
The key advice is to eat a wider range of plant-based food, ideally 30 different plants a week, and to 'eat the rainbow' - i.e. try to include plenty of colourful fruit and vegetables in your diet such as red peppers, carrots, leafy greens and berries. It is important to stress that this needn't be an expensive way to eat - you can fill your shopping basket with frozen berries, fresh vegetables, pulses and dried or canned beans fairly cheaply, and a simple vegetable soup can easily get you a third of the way there - but if you are looking for some quick and easy additional help, here are some ideas.
Hip Pop Living Sodas
Functional drinks brand Hip Pop offers a range of vegan-friendly, low-sugar and non-artificial kombuchas and sodas that do good as well as taste good. Delicious and refreshing, Hip Pop's CBD Kombucha is infused with live cultures and vitamins, as well as 15mg of CBD, while our personal favourite is their Living Soda range - it is packed with your recommended daily tablespoon of apple cider vinegar, probiotic live cultures proven to support gut health - plus it contains a quarter of your daily fibre per can.
RRP: from £1.25 per can on subscription; available in major supermarkets
Higher Nature's High Strength Turmeric
Turmeric is an unsung hero for gut health and much more. An excellent anti-inflammatory, turmeric helps to reduce inflammation in the digestive system and improve gut health and weight management. Higher Nature’s High Strength Turmeric are easy-to-take casuals designed for optimal absorption ensuring the body receives all the benefits of the turmeric root. And, as a multifaceted vitamin with benefits across mental health, gut health and joint health, turmeric is an excellent addition to daily wellness routines.
RRP: £27.95
Aduna Superfood Blends
Each blend contains Aduna’s Essential Superfood Formula: seven superfoods (baobab, camu camu, inulin, lion’s mane, flax, moringa and wheatgrass) selected to support immune function, the nervous system and gut health: the pillars of overall health. The Essential Formula is then boosted with advanced ingredients that provide more targeted support depending on individual needs.
Packed with 10 gut-friendly superfoods including:
Fibre-rich prebiotics baobab, inulin, psyllium husk and flax seeds to feed and nourish the gut microbiome and promote regularity
Wheatgrass, rich in digestive enzymes lipase, protease and amylase
Anti-inflammatory ginger, cinnamon and turmeric to soothe, regulate and reduce bloating
Chamomile, a nervine, helping to calm the gut
Just add 1 tsp daily to yoghurt, oats, porridge or smoothies.
RRP: £21.99
Bio-Kult
Scientifically formulated to maintain the whole family’s energy, digestive, and immune systems, Bio-Kult Gummies feature a biotic blend of pre + pro + post biotics+ vitamins, each playing a crucial role in gut health, with pre-nourishing gut friendly bacteria pro-targeting the gut, where 70% of the immune system resides, and post-benefitting your body and well-being.
Catering for the whole family, with tailored formulations for kids, teens, and adults, Bio-Kult gummies are made with natural flavours and are vegetarian/vegan-friendly.
RRP: £16.98
Superkeen Cereal
This all-new superfood brand specialising in anti-inflammatory foods launched this month with a range of gut-friendly, nutrient-dense cereals, available in Wholefoods and shortly online.
RRP: £6.99 for a 240g box
MOMO Kombucha
Kombucha, or fermented tea, has been around thousands of years. When properly brewed it is a delicious, slightly fizzy and refreshing soft drink that is low in sugar and naturally contains probiotics and healthy organic acids. MOMO’s raw and unfiltered kombucha is full of live cultures which support gut health and aid digestion. Kombucha also naturally contains acetic acid, which is great for boosting energy and lowering blood sugar levels; as kombucha is brewed from tea, it’s also full of antioxidants.
RRP: £3.99 per 330ml glass bottle
ProVen Biotics
Taking a probiotic daily can help balance the gut microbiome, supporting digestive function and helping to reduce the likelihood of bloating. ProVen Biotics contains 25 billion probiotics per two capsules, packed with high strength friendly bacteria to support your gut, along with vitamins and minerals for digestion and immune support.
RRP: £17.95
The Groovy Food Omega Oils
Omega Cool Oil is an organic blend of flax, hemp, pumpkin seeds oils and oil of evening primrose, perfect for drizzling on salads and in salad dressings or adding to smoothies or porridge. This oil provides enough Omega 3 to support cholesterol levels while also supporting healthy gut bacteria.
Omega High Five Oil combines five organic virgin cold pressed seed and fruit oils and is a tasty mix of omega acids 3,6 and 9 as well as Vitamin E. Add this to stir frys, salads, meat or vegetables for a tasty and nutritious alternative to Olive Oil and other cooking oils.
RRP: from £5.99
A. Vogel’s Molkosan Original
Whey has a long history of use in healthcare, known as far back as the time of Hippocrates in 400 B.C. In the 18th Century, whey enjoyed a renaissance and became popular with visitors to health resorts such as those in Gais, Switzerland, which was frequented by European royalty.
Made from fermented whey concentrate, Molkosan is free from genetically modified organisms or ingredients, milk protein, yeast, gluten, preservatives, flavour enhancers, sugar substitutes and sweeteners. It is also fat and sugar free. Add 1 teaspoonful (or 1 tablespoonful, if desired) to a glass of water or fruit juice for a refreshing drink; after opening, store in the fridge where it will keep for up to 2 months.
RRP: from £7.99
Symprove
Symprove is the UK’s Number 1 water-based gut supplement, the most recommended by Health Care Professionals and backed by 15 years of Independent Clinical Research. This unique water-based product is cleverly designed to deliver 10 billion live and active bacteria to your microbiome per daily dose.
RRP: from £39.99
Nourished
Carefully formulated with your body's natural defences in mind, their 'Inner Defence' blend will help to keep your immune system fighting fit. Each 'One Week' box contains x7 delicious, sugar-free nutrient gummies, packed with minerals, vitamins and superfoods.
This is a great way of keeping up with your supplements on holiday without having to take multiple packets or tubs with you. We also love the fact that you can take a quick quiz of your key health goals and priorities and they will personalise the stack just for you.
RRP: from £15.00
Items in this article may have been gifted to Chatting Food. No financial payment has been made to feature in this article, and entries to the feature are made independently by members of the Editorial Team. This page contains affiliate links and we may receive a small commission for purchases]
Deputy Editor, Chatting Food London: Amanda David
Amanda David is a freelance food writer specialising in London’s restaurants, bars and events. She is the author of EAT THIS NOW! on Substack, Events Editor and a contributing writer for London Cheapo, a regular contributor to Palate Magazine and a Member of the Guild of Food Writers.
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Instagram: @LondonGAT
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