Could these 30 plant-based foods be the answer to your gut health imbalance?

From fermented snack plates to the power of plant-based food, our nutritional lifestyle coach gets to the bottom of your gut health queries… 

The internet is jam-packed with revolutionary recipes and ingredients that will ‘magically’ transform your gut health. But most of the time, these aren’t effective. A handful of sauerkraut may work for one, and fermented soy bean paste may work for another – but its all about understanding your own body and mind and finding out what suits your gut. 

Whilst influencers assembling luxurious snack plates and claiming they have found the new ingredient that will revolutionise your health is nice to watch, it isn’t necessarily in line with what your gut may need. The gut, which refers to the overall well-being of your digestive system, balances a diverse range of microorganisms in your digestive tract (see our ‘Gut-Brain Axis’ piece for more). As our nutritional lifestyle coach Marta Decarli points out, “your gut is as unique as your fingerprint”. 

So, as we tread through the heavy waters of online gut health advice, Balance has decided to strip it all back and get a clear answer on what our gut requires, and the types of foods we can look to integrate into our diet. Here, Decarli reveals all on gut health, from what works for her clients to the 30 plant-based foods you can sprinkle on top of your favourite recipes…

What is gut health? 

Marta Decarli: Gut health is about how well your digestive system works, meaning how your body breaks down food, absorbs nutrients and removes waste. It also includes having a healthy balance of bacteria in your gut, which can affect everything from your energy levels and mood to your immune system and hormones. 

Why is it so popular in the media right now, in your opinion? 

MD: I think gut health has become such a hot topic because more people are realising that it affects so much more than digestion. Research has linked the gut to mental health, immunity, energy, hormones, and even skin. For women, especially, whether it’s stress, hormones, or bloating, gut health is often at the root. And with more people struggling with low energy, anxiety, or stubborn weight, the media’s caught on that the gut plays a bigger role than we used to think.

In my work, I see so many women who feel like they’ve tried everything, but once we start supporting their gut, everything from cravings to mood to confidence starts to shift.

Why should we pay attention to our gut health, and what does it affect? 

MD: Your gut is like your body’s control centre. When it’s not working properly, you can feel it in so many ways—tiredness, cravings, mood swings, brain fog, even breakouts. When it’s supported, everything runs more smoothly. That’s why it’s worth paying attention to.

What are some foods that help our gut health? 

MD: Foods that help gut health feed the good bacteria and support digestion. 

These include:

• Fibre-rich foods like oats, lentils, beans, apples, bananas, and leafy greens

• Fermented foods like kefir, sauerkraut, kimchi, plain yogurt, and miso

• Polyphenol-rich foods like berries, olive oil, green tea, and dark chocolate

• Prebiotics, which are found in garlic, onions, leeks, and asparagus

• Plenty of water to keep everything moving through your system

Eating a variety of these foods helps your gut stay balanced, reduces bloating, and supports energy, mood, and immunity.

Even simple swaps like adding a handful of berries to breakfast or a spoon of sauerkraut to dinner can make a difference over time.

Why are plant-based foods important for our gut?

MD: When it comes to supporting your gut, plant-based foods are one of the most powerful tools you can use. They’re naturally rich in fibre, which feeds your good gut bacteria and helps keep digestion regular. But that’s not all—plant foods also contain polyphenols and antioxidants that reduce inflammation and protect the gut lining.

The key isn’t just eating more plants—it’s eating a variety. Different fruits, vegetables, legumes, nuts, seeds, and whole grains all feed different types of beneficial bacteria. And the more diverse your gut bacteria are, the better your mood, energy, immunity, and even hormone balance can be.

The best part? You don’t need to cut out everything else or go fully plant-based. Just adding more colour and variety to your meals can make a noticeable difference in how you feel—less bloating, more energy, and even better sleep. Small changes, big impact.

Can you explain why we need 30 different plant-based foods a week to support our gut health?

MD: Each plant food (like fruits, veggies, whole grains, beans, herbs, nuts, and seeds) contains different types of fibre and polyphenols. These act as food for different strains of gut bacteria. The more variety you eat, the more diverse your gut microbiome becomes—and a diverse microbiome is a stronger, more resilient one.

Think of it like a garden: the more types of plants you grow, the more balanced and vibrant your garden becomes. Your gut works in the same way. A wide range of plant foods can help reduce bloating, improve digestion, boost energy, and even support your immune system and mood.

How would you integrate these into your diet?

MD: The good news? You don’t need to overhaul your diet. Even adding a sprinkle of seeds, an extra herb, or switching up your veggies counts toward your 30.

How does gut health differ between people, and how can we all look after ours holistically?

MD: Your gut is as unique as your fingerprint. It’s shaped by everything from how you were born (vaginal vs. C-section), to the foods you’ve eaten over the years, your stress levels, hormones, sleep, medication history (especially antibiotics), and even how often you move your body. That’s why gut health looks—and feels—different for everyone.

Some people might struggle with bloating, while others feel it more as fatigue, mood swings, or skin issues. There’s no one-size-fits-all approach.

Gut health is a reflection of your lifestyle, not just what’s on your plate. When you support your gut, you’re supporting your whole self, from energy and focus to confidence and calm.