Eat This for a Happier Gut (and Brain)

Written by Nicole Pezza

Fact checked by Dr. Brian P. Ramos, PhD Neurobiology

A variety of gut-friendly foods arranged on a dark rustic surface.

Your gut isn’t just a digestion machine, it’s a living ecosystem. Inside it, trillions of microorganisms interact with everything you eat, influencing energy, immunity, mood, and even how your brain functions.

The idea that what we eat shapes our mental and physical wellbeing isn’t new, but recent research has revealed something more specific: the gut and brain talk to each other constantly. That two-way link, known as the brain gut axis, explains why the foods that keep your gut microbiome balanced can also sharpen focus, stabilise mood, and support long-term resilience.

You don’t need exotic ingredients to get it right, just a mix of everyday plant foods (and supplements for extra support) your microbes already love.

The fibre connection

Fibre is the foundation of a healthy gut ecosystem. Humans can’t digest it, but bacteria can, and when they do, they produce short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate. These compounds nourish the intestinal lining, regulate inflammation, and send chemical signals to the brain associated with calmness, focus, and clarity.

To build a gut-friendly base, fill your plate with:

Leafy greens like spinach, kale, and rocket, rich in soluble fibre and micronutrients that microbes ferment easily.
Root vegetables such as carrots, sweet potatoes, and beetroot - natural starches that feed beneficial bacteria while keeping digestion steady.
Cruciferous vegetables like broccoli and cauliflower, which contain sulphur compounds that support detoxification and microbial diversity.

Aim for colour and variety for gut care. Different plant fibres feed different microbes, so the more colours you eat, the richer your microbiome becomes. Think of your gut as a garden: diversity keeps it thriving.

Prebiotic power players

Certain vegetables are especially good at feeding the right bacteria: these are known as prebiotics. They contain complex fibres and natural compounds that selectively nourish beneficial species such as Bifidobacteria and Lactobacillus.

Some of the best for gut care:

Asparagus: High in inulin, a fibre linked with greater microbial diversity and steady digestion.
Leeks and onions: Contain inulin plus polyphenols that enhance bacterial growth while balancing gas-forming strains.
Jerusalem artichokes: Among the richest natural sources of inulin, a small serving packs a punch.
Garlic: Offers both antimicrobial compounds and prebiotic fibres that help maintain a balanced gut environment.

Small, frequent servings matter more than big doses. Add chopped leeks to soups, roast asparagus with olive oil, or fold a little raw onion into salads. Your microbes will notice.

The fermented heroes

If fibre is food for microbes, fermentation is the fast track to introducing them directly. Fermented foods contain live bacteria and yeasts that can colonise or temporarily enhance your gut microbiome.

Kimchi and sauerkraut: Cabbage-based ferments rich in lactic acid bacteria.
Miso and tempeh: Soy ferments that deliver probiotics and plant protein.
Kefir or kombucha: Cultured drinks that provide live microorganisms and organic acids beneficial for digestion.

Modern diets tend to be sterile compared to traditional ones, but adding even small servings, like a few forkfuls of kimchi with lunch or a tablespoon of miso in soup, helps restore microbial variety for gut care. Pair them with fibre-rich meals to give the probiotics something to thrive on once they arrive in your gut.

Polyphenols: colour with purpose

Plant colours are more than decoration, they’re chemical signals. Polyphenols, the compounds that give berries, red cabbage, and leafy greens their vivid hues, act as antioxidants in the body and as prebiotic molecules in the gut.

Studies show that polyphenol-rich foods encourage beneficial bacterial growth while reducing oxidative stress and maintaining the integrity of the gut barrier.

Easy ways to add them for gut care:

Toss purple cabbage and beetroot through salads.
Add berries to breakfast or smoothies.
Use herbs like rosemary, oregano, and turmeric liberally.
Replace sweet snacks with dark chocolate (70 %+ cacao).

Together with fibre, polyphenols shape an environment where good microbes thrive, and those microbes, in turn, influence neurotransmitters like serotonin and GABA that affect mood and mental clarity.

How the gut talks to the brain

The brain gut axis runs through three main channels:

Neural: The vagus nerve carries real-time information from the gut to the brain.
Chemical: Gut microbes produce metabolites that influence neurotransmitter balance and energy regulation.
Immune: The gut’s immune cells send systemic signals that affect how the brain handles stress and recovery.

When the gut environment is balanced, these pathways promote calm energy and sharper cognition. When it’s disrupted, often by low-fibre diets, ultra-processed food, or chronic stress, communication falters, and energy, focus, and overall wellbeing decline.

Emerging research even suggests that microbial diversity may help buffer the brain against everyday stress, reinforcing the idea that gut care is self-care.

A week of gut-friendly swaps

Building a microbiome-nourishing routine doesn’t mean overhauling everything overnight. Start with small, sustainable changes for gut care:

Breakfast: Swap sugary cereals for oats topped with berries and flaxseed.
Lunch: Add a spoonful of sauerkraut or kimchi to your wrap or salad.
Dinner: Roast mixed root vegetables and drizzle with olive oil instead of reaching for take-out.
Snacks: Choose nuts, edamame, or vegetable sticks with hummus.
Drinks: Try green tea or kombucha instead of soft drinks.

Each swap feeds beneficial microbes, and the payoff compounds over time. Within a few weeks, many people notice steadier energy, improved digestion, and better focus.

What this means for longevity

A healthy gut supports nutrient absorption, steady energy, and a resilient immune system, all central pillars of longevity. The gut also helps maintain balanced inflammation levels and protects the integrity of the intestinal barrier, both of which influence how we age internally.

When the microbiome thrives, so does the rest of the body - because of the brain gut axis. The foods that support microbial diversity - fibre-rich vegetables, fermented foods, herbs, and spices - are the same ones consistently linked with longer, healthier lives in population studies.

In short, a diverse gut microbiome is one of the most underrated longevity tools we have, and the right vegetables are its favourite food source.

Product spotlight

For days when your diet isn’t perfect, Essentials Plus helps fill the gaps. Formulated with bioavailable nutrients and adaptogens that complement a plant-rich routine, it supports: