What are the best foods for gut health?

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Chef de la Maison’s Top Foods for Gut Health:

Written by Nathan Higgins

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1. Fermented Foods

(rich in probiotics)

These introduce beneficial bacteria directly into the gut:

• Kimchi – spicy, probiotic-rich, supports digestion and reduces inflammation

• Sauerkraut – classic probiotic powerhouse (go for raw/unpasteurized)

• Kefir – more probiotic strains than yogurt; excellent for rebuilding gut flora

• Yogurt (live culture) – great starter for probiotic intake

• Miso – fermented soybean paste; rich in enzymes and probiotics

• Tempeh – fermented soy packed with protein and healthy bacteria

• Fermented slaws – like your marinated range, a crunchy, delicious way to deliver probiotics - chef de la Maison’s #1 choice

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2. Prebiotic-Rich Foods

(feed your good bacteria)

Pair these with probiotics to fuel gut health:

• Chicory root, garlic, onions, leeks, asparagus, green bananas, oats, apples, barley- Chef de la Maison’s choose garlic, onions and barley in over 30 recipes for our special events and over 50 recipes for our corporate kitchen

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3. Fiber-Rich Plant Foods

Fiber helps regulate digestion and keeps things moving:

• Lentils, beans, chickpeas, leafy greens, carrots, berries, nuts, seeds, whole grains

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4. Hydrating Foods & Fluids

Gut motility relies on water:

• Cucumber, celery, bone broth, herbal teas, and simply drinking enough water

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5. Resistant Starches

Feed good gut bacteria and improve insulin sensitivity:

• Cooked and cooled potatoes, legumes, green bananas, cooked and cooled rice or pasta

✅ Bonus: What to Avoid for Better Gut Health

• Excess sugar and ultra-processed foods

• Overuse of antibiotics

• Artificial sweeteners (like sucralose or aspartame)

Chef de la Maison’s gut healthy menu suggestion for a party event catering:

🥗 Chef de la Maison Gut-Health Menu

“Wholesome, Fermented, and Fresh”

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🥣 Start: Light, Nourishing & Probiotic-Packed

1. Kefir Labneh & Pickle Platter

• Strained kefir labneh with olive oil + za’atar

• House-fermented kimchi, marinated slaws, pickled carrots

• Served with seedy crackers or sourdough toasts

➡ Live cultures, healthy fats, fiber, and prebiotics

2. Golden Gut Shot

• Turmeric, ginger, apple cider vinegar, lemon, black pepper, raw honey

➡ Anti-inflammatory, digestive tonic

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🥪 Mains: Satisfying, Functional, & Full of Fibre

3. The Gut Garden Sandwich

• Sprouted rye or sourdough

• Herbed kefir cream cheese

• Fermented red cabbage slaw, avocado, roasted beetroot, cucumber ribbons

➡ Prebiotics, probiotics, fibre, and healthy fats

4. Kimchi & Sweet Potato Sourdough Toastie

• Toasted sourdough with house kimchi

• Roasted sweet potato mash

• Melted cheddar (or vegan cheese)

➡ Fermented, fibrous, comforting

5. Tempeh Caesar Bowl

• Crisp romaine, marinated tempeh, kefir-based Caesar dressing

• Roasted chickpeas, sourdough croutons, pickled red onion

➡ Protein + probiotics + crunch

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🥧 Savoury Bakes: Gut-Friendly Comfort

6. Carrot & Chickpea Flatbread

• Gluten-free base

• Caraway-roasted carrot mash, chickpeas, kale

• Finished with cultured garlic kefir butter

➡ Fermented fats + resistant starch + fibre

7. Miso Mushroom Pastry

• Shortcrust pastry with house-made miso, garlic butter, and mushrooms

• Served warm with a fermented fennel + apple slaw

➡ Umami-rich + great for digestion

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🍰 Sweet Finish: Naturally Sweet & Supportive

8. Kefir & Berry Chia Pot

• Layered with oat crumble and seasonal fruit

➡ Live cultures + fiber + antioxidants

9. Cinnamon Apple & Walnut Slice (GF)

• Baked with green apple, flax, oats, and walnuts

• Lightly sweetened with dates

➡ Resistant starch + omega-3s + prebiotics

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🍵 Drinks: To Pair or Cleanse

• Kombucha on Tap (rotating flavours: ginger-lime, blueberry-mint, turmeric-orange) https://gobaristas.com

• Kefir Smoothie (mango-coconut-lime or banana-peanut-cacao)

• Herbal Digestive Tea (fennel, peppermint, liquorice root)

• Sparkling Apple Cider Vinegar Tonic or sauerkraut juice https://www.chefdelamaison.co.uk

The powers of raw garlic! Chef de la Maison’s #1 ingredient is raw garlic. Cut it finely, crush it and leave it for 15 minutes at room temperature. Eat 1 clove per day. Either with a tea spoon of olive oil or on its own if you can manage it! It’s so good for you and will help you fight sore throats too! Chef de la Maison’s is passionate about helping with mental and physical health. Let’s start in the kitchen!