If you want to improve your health in 2025, you might be considering changing your diet or joining your local gym.

However, your gut health has a bigger impact on your body than you might think. From your immune system to your mood, the link between your gut and your brain can affect every corner of your physical and mental health.

Read on to learn more about gut health and the foods you may incorporate into your diet to improve it.

Your gut microbiome includes trillions of microorganisms

Your gut is home to trillions of bacteria, viruses, yeasts, and other microorganisms, which are collectively known as your “gut microbiome”. This balance between “good” and “bad” bacteria can be affected by a range of lifestyle factors.

Everything you eat and drink affects this microbiome, and so each one is unique. How much exercise you do, how well you manage stress, and your genetics can all have an impact on how well this microbiome functions.

How healthy your gut is can have ramifications across your body, but the three areas it is most likely to impact are your:

• Immune system
• Brain function
• Digestion and absorption of nutrients

It’s important to balance your gut microbiome effectively, or you could be at more at risk of illnesses such as inflammation, autoimmune disorders, and long-term anxiety and depression.

How can you tell if your gut is unhealthy?

If it’s something you’ve never considered, it might be difficult to tell if your gut is healthy or not. Some of the warning signs include:

• Regular upset stomachs
• Unintentional weight changes
• Skin irritation, such as eczema.

If you suffer from one or more of these symptoms, then you might want to consider implementing some changes to improve your gut health.

10 foods that could improve your gut health

If you suspect your gut could do with a detox after all the festive dinners, there are several foods you can incorporate into your diet to improve your gut health.

1. Oily fish

Oily fish – such as salmon, trout, and mackerel – are all high in omega-3.

These fatty acids encourage a more diverse gut microbiome, as well as lowering your risk of cardiovascular diseases.

2. Pulses

Pulses are a brilliant source of prebiotic fibre, which is the preferred food of gut bacteria.

Pulses include:

• Beans
• Chickpeas
• Lentils
• Peas

Pulses are also filled with healthy minerals such as iron, zinc, and magnesium.

3. Extra virgin olive oil

As well as fatty acids, gut bacteria also enjoy a diet of polyphenols, both of which are found in olive oil. Adding more to your diet can help reduce gut inflammation and ease any indigestion problems you may be facing.

However, cooking olive oil for too long can damage the polyphenols, so try using it for salad dressing or drizzling it over cooked vegetables.

4. Garlic

Garlic contains antibacterial and antifungal properties that keep “bad” gut bacteria under control. Plus, it can help to boost your mood and stave off feelings of anxiety.

It is also very easy to incorporate into most savoury dishes by adding a clove to curries, pasta sauces, or soups.

5. Ginger

Fresh ginger can stimulate the production of stomach acid and encourage the digestive system to keep food moving through your gut, which is why it’s a common fix for nausea.

Like garlic, ginger is an easy flavouring to add to savoury meals. But if you’d prefer something sweeter, you can use boiling water to make your ginger tea.

6. Kombucha

If you’re looking for another drink to improve your gut health, kombucha might be the beverage for you.

It’s a fermented tea that is packed full of probiotic bacteria. It has a sharp, vinegary taste which makes it a delicious drink on its own, but if you’d like to experiment, many people like to add fruits and spices, or even use it as the base for a cocktail.

7. Yoghurt

Yoghurt can be a great source of probiotics, and it doesn’t take much effort to add some fruit or mix it with oats for a delicious breakfast meal.

It’s important to choose sugar-free, full-fat options – such as plain Greek yoghurt or yoghurt drinks – because alternatives may have a high sugar content, which isn’t good for your health.

8. Onions

Onions are rich in some of the most common probiotic molecules, which can help to balance your gut health.

They also have anti-inflammatory and antioxidant properties, which enhance the gut immune system.

9. Kimchi

This Korean staple is made from salted and fermented vegetables – usually cabbage, radish, or cucumber – and contains a variety of vitamins and minerals, which can boost your gut health.

Although the unique tangy taste might not be for everyone, it’s absolutely worth a try and is easy to add as a side to most of your regular meals.

10. Cheese

Improving your gut health can include some of your favourite foods. Probiotics can also be found in cheeses that have been aged, but not heated, which include:

• Feta
• Swiss
• Cheddar
• Provolone
• Emmental
• Parmesan

These cheeses – alongside some others – contain gut-friendly bacteria. Add them to salads, spread them on sourdough, or sprinkle them over your meals to add some healthy bacteria to your diet.