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Your gut is home to trillions of microbes that work tirelessly to support your digestion, immune system, energy, skin and even your mood. But what you feed those microbes matters – a lot.
The food you eat directly shapes your gut microbiome. Some foods help it flourish. Others… not so much.
At Fromel, we believe in a no-fads, no-fear approach to gut health. This blog will help you understand the basics of a gut-friendly diet – what to eat, what to enjoy in moderation, and what to avoid if you’re aiming to feel your best from the inside out.
✅ Foods to Eat for Better Gut Health
1. Fibre-Rich Plants
Fibre is your gut’s best friend. It feeds your good bacteria and helps keep digestion regular. Aim to “eat the rainbow” by including:
- Oats, lentils, chickpeas and beans
- Apples, berries, bananas and pears
- Leafy greens, carrots, broccoli, courgette
- Nuts and seeds like chia, flax and almonds
2. Fermented Foods
These are naturally rich in probiotics and help support microbial diversity:
- Live yoghurt
- Kefir
- Sauerkraut and kimchi
- Miso and tempeh
- Kombucha (in moderation)
Start small if you’re new to fermented foods – they’re powerful!
3. Polyphenol-Rich Foods
Polyphenols are plant compounds that act as antioxidants and also feed beneficial bacteria:
- Green tea
- Dark chocolate (at least 70% cocoa)
- Blueberries
- Olive oil
- Red cabbage
4. Hydrating Foods and Fluids
Water supports digestion and helps fibre do its job. Cucumber, celery, watermelon and herbal teas can also be gentle on your gut.
5. Healthy Fats
Fats help reduce gut inflammation and support nutrient absorption:
- Extra virgin olive oil
- Avocados
- Nuts and seeds
- Oily fish like salmon or mackerel
⚠️ Foods to Enjoy in Moderation
You don’t need to cut everything “bad” – that’s not the Fromel way. But being mindful of these can help reduce bloating, inflammation and discomfort.
1. Highly Processed Foods
Packaged snacks, white bread, fried foods and processed meats often lack fibre and are high in additives that your gut doesn’t love.
2. Artificial Sweeteners
Some sweeteners (like sorbitol or sucralose) may disrupt gut bacteria and trigger bloating in sensitive people.
3. Excessive Sugar
Too much sugar can feed unhelpful bacteria and yeasts, disrupting the microbiome.
4. Alcohol
While the occasional drink won’t hurt, excess alcohol can damage the gut lining and impair digestion.
5. Dairy or Gluten (If Sensitive)
Some people have sensitivities that trigger inflammation or bloating. Keep an eye on how your body reacts and consider reducing or switching to alternatives if symptoms persist.
💡 Gut-Friendly Meal Ideas
- Breakfast: Overnight oats with kefir, berries and flaxseed
- Lunch: Lentil salad with mixed greens, roasted veg and olive oil dressing
- Snack: Handful of almonds and a piece of dark chocolate
- Dinner: Grilled salmon with quinoa, steamed broccoli and red cabbage slaw
- Drink: Herbal tea (peppermint, ginger or chamomile)
✨ Bonus Tip: Support Your Gut Daily with Probiotics
Even with a balanced diet, your microbiome can use a helping hand – especially after illness, stress, travel or antibiotics. That’s where Fromel’s daily probiotic comes in.
Our capsules contain science-backed strains to support digestion, reduce bloating, and help your good bacteria thrive – all in one easy step.
The Bottom Line
Eating for your gut isn’t about restriction – it’s about nourishment, balance and listening to what makes your body feel good.
Start with small swaps, stay consistent, and be kind to yourself along the way. Your gut will thank you – and so will your mood, energy and overall wellbeing.
Because better health starts with better digestion. And that starts on your plate.
