How to Improve Gut Health: 7 Real Foods That Feed Your Microbiome

Better digestion starts with better choices. Here’s a super quick guide on how clean, whole-food snacks, can help restore balance to your gut.

So why does gut health matter? From bloating and brain fog to fatigue and inflammation, your gut affects far more than digestion. At the heart of it all is your microbiome, the trillions of bacteria that live in your digestive tract and influence everything from nutrient absorption to mental clarity.

And while probiotics get a lot of hype, the real key to better gut health is often your daily diet. That means focusing on real foods that support microbial diversity, reduce inflammation, and improve digestion.

Here’s how to improve gut health naturally, starting with your snacks.

What Hurts Gut Health (and What Helps It)

🚫 The Problem:
Ultra-processed foods with additives, seed oils, and sugar

Artificial sweeteners (like sucralose or aspartame)

Low fibre and protein intake

Chronic snacking on empty carbs

✅ The Solution:
Clean, nutrient-dense foods that contain prebiotics and high-quality protein

Naturally fermented foods

Whole plants, herbs, and lean pasture-raised meats

Consistent eating patterns with balanced macronutrients

7 Real Foods That Support Gut Health Naturally

Fermented Veggies (Sauerkraut, Kimchi, Pickles)
Packed with probiotics, these naturally fermented foods support microbial diversity and aid digestion. Look for unpasteurised versions in the fridge section.

Grass-Fed Beef (like Roam)
It contains higher levels of conjugated linoleic acid (CLA) and omega-3 fatty acids, which can help reduce inflammation and support a healthy gut microbiome. Additionally, grass-fed beef is often free of antibiotics and growth hormones, further promoting gut health.

Plain Greek Yoghurt
A classic probiotic source that also delivers calcium and B vitamins. Opt for full-fat, unsweetened varieties to avoid additives that can disrupt your microbiome.

Oats
Naturally rich in prebiotic fibre (especially beta-glucans), oats feed the good bacteria in your gut. Soaked overnight oats with seeds or fruit make a great snack or breakfast.

Leafy Greens & Cruciferous Veg
Veg like kale, broccoli, and cabbage contain sulphur-rich compounds that feed beneficial gut bacteria and support detoxification.

Chia and Flax Seeds
Loaded with omega-3s and soluble fibre, these seeds help regulate digestion, reduce inflammation, and keep things moving naturally.

Bone Broth
Rich in gelatin and amino acids like glutamine, bone broth supports the gut lining and can reduce symptoms of leaky gut or chronic digestive distress.

 

Why Roam Is a Gut-Friendly Snack Choice

Roam’s beef bars and bites are the opposite of ultra-processed snacks. They’re:
Made from 100% pasture-raised beef & contain just 5–6 whole-food ingredients.

They're also free from seed oils, added sugars, emulsifiers, and artificial preservatives & are naturally rich in protein to support enzyme production and gut lining health.

If you’re looking for a clean eating option for gut health, Roam fits seamlessly into any routine, especially as a post-lunch or late afternoon snack when digestion needs extra support.

Clean Gut, Clean Plate: Make the Switch Today

Want to feel less bloated, more energised, and in control of your digestion? Focus on real food, fewer ingredients, and high-quality protein. Combine the gut-friendly foods above with smarter snacking, starting with Roam.

Explore Roam’s range of clean, functional snacks made for performance and digestive support.

Further Reading:

The best foods for a healthier gut and heart - British Heart Foundation

Feeding the good gut bacteria - Cambridge University