Are these “gut-boosting” foods really good for your gut?

As more and more science points to the importance of gut health, food marketers have started to catch on.

Cue the landslide of products promising to keep our guts happy and healthy… but are they all as amazing as they claim? Or are their gut-healthy benefits overstated?

From Yakult to sauerkraut, let’s have a look at the claims (and the evidence to back them up).

Yoghurt.

All yoghurt contains beneficial bacteria for your gut, but the amount can vary depending on the quality. Many yoghurt brands contain a lot of sugar as well, which could counteract the benefits to your body.

Looking for a healthy version? Check out our review of store-bought sugar-free yoghurts.

Probiotic drinks.

Probiotic drinks are packed with good bugs, like lactobacillus casei, which promote the growth of other bacteria that break down carbohydrates in the gut.

But probiotic drinks can be really high in sugar, too. A 65ml serve of Yakult contains 2.5 teaspoons of the sweet stuff! We prefer our probiotics from a less sweet source (see below!).

Kombucha.

If you’re not acquainted, kombucha is a fizzy, fermented tea drink created with a SCOBY (Symbiotic Colony of Bacteria and Yeast). And yes, it’s full of good bacteria for your guts!

While almost all of the sugar is fermented away, many manufacturers add extra. We either make our own kombucha or choose a brand with no more than 1g of sugar per 100ml, like Remedy Kombucha.

Gelatin.

Studies have shown that gelatin can help heal the gut mucosa (the slippery, protective lining which gets things moving down below). Research also suggests that it increases gastric juices, to help break down your food.

But here’s the thing – gummy bears don’t count! You’re best off with a high-quality, ethically-produced gelatin like our I Quit Sugar: Gut Lovin’ Gelatin. (And watch this space for some more exciting ways to use it, coming soon!)

Bone broth.

The thing with bone broth is that it’s essentially just a stock (yep, just like Granny used to make). Stock contains lots of gelatin from boiling down bones, as well as heaps of other vitamins, minerals and proteins to give the whole body a boost.

But you have to DIY – stock cubes are not the same deal! Dip your toes in the brothy waters with our Easy Chicken Stock.

Sauerkraut/kimchi.

Both sauerkraut and kimchi are bursting with good bacteria from the fermentation process. We love a dollop of sour cabbage as a digestive aid with lunch and dinner. Have a go at our recipes for homemade sauerkraut and kimchi.

Kefir.

Kefir is a potent fermented drink made from “grains” (a bacteria/yeast starter) and milk, water or plant-based milks. So, it’s brimming with several kinds of gut-friendly bacteria! Check your health store for a low-sugar kefir, or try out our cheat’s version.

Fermented soy.

Miso and tempeh contain probiotic bacteria, but since the science is uncertain on other health aspects of soy, we prefer to eat this stuff in moderation.

Sourdough.

Yes, thank goodness, sourdough is a fermented food! It contains lactic acid which may help improve your digestion.

Prebiotics.

Just a quick word on prebiotic fibre – this stuff is what gut bacteria feed on, helping to increase their numbers. But prebiotic foods (like beans, some fruits, garlic, legumes, onions and wheat) are also high in FODMAPS, so people with digestive issues may need to watch their intake.

We originally published this post in August 2016. We updated it in March 2017.

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