Your gut is home to trillions of tiny microbes, a whole living community often called the gut microbiome. Researchers are still learning about it, but many believe a diverse, well-fed microbiome plays a part in digestion and in overall wellbeing.

The good news is that caring for your gut doesn’t require expensive supplements or complicated rules. Here are five gentle, everyday ways to support it.

1. Eat a variety of plants

Different plants feed different microbes, so variety matters. Vegetables, fruit, whole grains, beans, lentils, nuts, seeds and herbs all count. Try adding one new plant to your plate each week.

2. Go easy on added sugar

You don’t need to give up sweet things altogether. But many people find that cutting back on sugary drinks and snacks helps them feel better. Swapping one sugary drink a day for water or tea is a gentle start.

3. Look after sleep, water and movement

Your gut is part of your whole body. Regular sleep, drinking when you’re thirsty and gentle movement like walking all support your overall wellbeing, and many people find they help digestion feel more comfortable too.

4. Try fermented foods if you enjoy them

Yoghurt with live cultures, kefir, sauerkraut, kimchi and miso are traditional fermented foods enjoyed in many cultures. If you like them and they agree with you, they can be a tasty addition to your meals. Start with small amounts.

5. Get plenty of fibre

Fibre feeds the helpful microbes in your gut. You’ll find it in whole grains, beans, lentils, vegetables, fruit, nuts and seeds. Increase fibre gradually and drink water alongside it, as a sudden big increase can cause bloating.

Eat with attention

How you eat matters too. Sitting down, eating slowly and chewing well can help your body digest comfortably. How to start eating mindfully has simple ways to begin.

When to seek advice

If digestive symptoms like pain, bloating, changes in your bowel habits or unexplained weight loss don’t settle, please get them looked at; your body deserves that care. These tips are for everyday wellbeing and aren’t a substitute for proper care.

How little is enough

Choose one change this week: one extra plant, one less sugary drink or one fermented food you enjoy. Small, steady steps are kinder to your gut, and to you, than big overhauls.

For more, read How gut health can improve mental health.

For more kind, simple ideas for everyday meals, you’ll find a gentle food guide on the Guides page.