A Simple Nutrition Guide for Everyday Gut Health

Good nutrition for your gut doesn't need to be complicated. This guide covers the basics and gives you a few easy meal ideas.

Build a balanced plate

• Half your plate: vegetables and salad, with as many colours as you can.
• A quarter: wholegrain carbohydrates, such as brown rice, wholewheat pasta, oats or potatoes with skins.
• A quarter: protein, such as fish, eggs, chicken, beans, lentils or tofu.
• A little: healthy fats, such as olive oil, nuts or seeds.

Focus on fibre

Adults in the UK are advised to eat 30g of fibre a day. Beans, lentils, oats, whole grains, fruit, vegetables, nuts and seeds all help you get there. Add fibre gradually and drink plenty of water as you do.

Stay hydrated

Aim for 6 to 8 glasses of fluid a day. Water, milk, and tea and coffee in moderation all count.

Include fermented foods

Natural yoghurt, kefir, sauerkraut and kimchi are easy to add to meals a few times a week.

Sample day

• Breakfast: porridge with berries, ground flaxseed and a spoon of natural yoghurt.
• Lunch: lentil and vegetable soup with wholemeal bread.
• Snack: an apple and a handful of nuts.
• Dinner: salmon or chickpeas with roasted veg (onion, peppers, courgette) and brown rice.

Keep it realistic

Small changes you can stick to beat a perfect plan you drop after a week. For more ideas, see our simple diet habits and our beginner's guide.

Supplements such as NTRL Akkermansia and Gut Health can sit alongside a balanced diet as part of your daily routine.

Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, taking medication or under medical supervision, speak to your doctor before taking supplements.