Simple, science-backed steps you can start today

If you’ve ever Googled “how to improve gut health,” chances are you ended up overwhelmed. Fermented foods, prebiotics, fibre types, kombucha, kefir, microbiomes, elimination diets… There is a lot of info.

Here’s the truth. You don’t need to get everything perfect or have a shelf full of supplements to support a thriving gut.

In fact, some of the most effective strategies are gentle, simple, and sustainable, especially when they are gradually integrated into your life.

At Ayla Health, we believe gut health habits should add to your life, not stress you out. So, here’s what you actually need to know, and how to get started without feeling overwhelmed.

What is gut health?

Your gut isn’t just where food gets digested and absorbed.

It’s a dynamic ecosystem, home to trillions of microbes that influence digestion, immunity, inflammation, and even mood. This community of microbes is called your gut microbiome, and it thrives on diversity, consistency, and kindness. Your gut doesn’t like stress!

Gentle, evidence-based ways to support gut health

Eat a wide variety of plant foods

One of the most effective ways to support your gut health is to incorporate a variety of plants into your diet. Different fibres feed different microbes, and variety is key to resilience. Aim for 30 or more plant foods per week, including fruits, vegetables, legumes, whole grains, herbs, nuts, and seeds.

A gentle way to start:

Add one new vegetable to your weekly shop
Swap white rice for brown, or mix them half-and-half

Include prebiotic-rich foods

Prebiotics are types of fibre that feed your beneficial gut bacteria. Common sources include oats, bananas (especially underripe), garlic, onion, asparagus, and legumes.

A gentle way to start:

Toss chickpeas into a salad or soup
Add a sliced banana to your porridge

Enjoy fermented foods, if you like them

Fermented foods like yoghurt, kefir, miso, sauerkraut, and kimchi introduce beneficial bacteria. They can support your gut health, but they’re not magic, and they’re not essential for everyone.

A gentle way to start:

Add yoghurt (with live cultures) to breakfast
Use miso paste in a salad dressing or marinade

Stay consistent with fibre

Fibre keeps everything moving and feeds your gut microbes, but too much too quickly can cause bloating. Focus on consistency rather than volume.

A gentle way to start:

Add an extra serve of vegetables each day
Drink more water alongside higher-fibre meals

Check in with your stress and sleep

Your gut and brain are in constant conversation. High stress, poor sleep, and constant rushing can negatively impact digestion and microbiome health.

A gentle way to start:

Take three deep breaths before meals
Go to bed 15 minutes earlier tonight

Be cautious with restrictive diets

Cutting out major food groups without medical guidance can reduce microbial diversity. Unless there’s a diagnosed condition such as coeliac disease or IBS, most people benefit more from adding than subtracting.

A gentle way to start:

Reintroduce a fibre-rich food you’ve been avoiding without a clear reason
Book a coaching session if you’re unsure what’s safe for you

Gut health isn’t all or nothing

Gut health is not a checklist or a ten-step plan to complete perfectly. It’s a series of small habits, practised consistently over time.

You don’t need to drink kombucha every day. You don’t need to cut out gluten or sugar unless medically necessary. And you definitely don’t need to feel like you’ve failed if you had pizza on a Friday night.

Instead, focus on nourishment, variety, and self-kindness. That’s where real health thrives.

Want gentle, guided support?

Our Gut Health Pathway inside the Ayla Health app helps you build gut-supportive habits without the stress. Each step is grounded in science and designed to fit into your real life.

You’ll learn: