THE TOP 10 FOODS TO EAT IF YOU WANT A HEALTHY GUT

1 / GARLIC

A nutrient-packed prebiotic with an antioxidant punch, plus allicin, which has been linked with improved circulation, heart health and boosting immunity

2 / BANANAS

These prebiotic powerhouses feed your gut while topping up your potassium, making them the perfect pre- or post-exercise snack for runners.

3 / ASPARAGUS

Rich in the prebiotic fibre inulin, plus folate, antioxidant vitamins A, C and E, and vitamin K. The less you can cook it, the more fibre it retains.

4 / NATURAL YOGHURT Full or probiotic ‘live’ bacteria. It’s thought probiotics can boost bacteria numbers and also improve the function of what’s there.

5 / FERMENTED VEGETABLES (PICKLES) Lacto-fermentation involves soaking vegetables in their own juice or brine and allowing bacteria to grow. 6 / JERUSALEM ARTICHOKES These knobbly, prebiotic roots can be used any way you’d use potatoes but have a lower glycaemic index (GI), so fill you up for longer. 7 / KEFIR A probiotic live yoghurt drink made by fermenting kefir ‘grains’ with dairy or plant/nut milk. Add to smoothies, soups and fruit; it’s great with lemon as a salad dressing. 8 / NUTS AND SEEDS Our microbes feed off the fatty acids and polyphenols in nuts (and olive oil). Polyphenols help the microbiome to diversify and flourish. 9 / MISO A paste made by fermenting soy beans, barley and brown rice that has prebiotic and probiotic qualities. Use in savoury dips, dressings and soup. 10 / KOMBUCHA A fermented tea drink with a vinegary taste. Can be home-brewed using black or green tea, sugar and a SCOBY (symbiotic colony of bacteria and yeast).