Let’s face it, digestive issues are more common than most people like to admit. The gut microbiome is a community of trillions of bacteria living in your digestive tract. When this ecosystem is balanced, your body is better at fighting off illness, absorbing nutrients and even regulating your mood. When it’s out of balance? That’s when issues like bloating, cramps and brain fog can start to creep in. In recognition of World Digestive Health Day, we’re exploring why gut health matters and how simple food choices can make a big difference.

Why is digestive health important?

Think of your digestive system as your body’s engine. If it’s not working well, everything else slows down. Poor digestive health can lead to:

• Fatigue and low energy
• Trouble concentrating
• Weakened immunity
• Mood swings or irritability
• Absenteeism from work due to stomach-related issues

Long-term digestive problems can also contribute to more serious conditions like irritable bowel syndrome (IBS), ulcers or nutrient deficiencies. Looking after your gut is a simple but powerful way to support your overall health and it all starts with what you eat.

Ten foods for digestive health

1. Yogurt

Yogurt is one of the most accessible sources of probiotics, the live bacteria that help keep your gut microbiome balanced. These microbes improve digestion, enhance nutrient absorption and may even reduce symptoms of common gut conditions. For the best benefits, choose natural or Greek yogurt with “live and active cultures” listed on the label.

2. Bananas

Bananas are rich in both fibre and potassium. They help restore lost electrolytes, especially after stomach upset or diarrhoea and can aid in keeping bowel movements regular. Their natural sweetness makes them a great snack or breakfast addition that supports digestion without causing irritation.

3. Ginger

Ginger has long been used as a natural remedy for nausea and indigestion. It works by speeding up gastric emptying, essentially helping food move through your system more efficiently. Whether added to tea or grated into meals, ginger can be a calming, warming aid for your digestive tract.

4. Oats

Oats are rich in a type of soluble fibre called beta-glucan, which slows digestion and allows for more effective nutrient absorption. This fibre also feeds your good gut bacteria, supporting a healthier microbiome. Starting the day with porridge is an easy win for your digestive system.

5. Sauerkraut

Sauerkraut is fermented cabbage, and during the fermentation process it becomes loaded with natural probiotics. They replenish healthy bacteria in the gut and improve the balance of your microbiome. A spoonful on the side of a meal can aid digestion and enhance your body’s ability to absorb vitamins and minerals.

6. Apples

Apples contain pectin, a type of soluble fibre that acts as a natural prebiotic, feeding the good bacteria in your gut. This helps strengthen the gut lining and promotes more efficient bowel movements. Eating apples with the skin on delivers the most benefit, thanks to the extra fibre.

7. Wholegrains

Wholegrains such as brown rice and wholemeal bread provide insoluble fibre, which adds bulk to your stools. They support stable energy release, reducing the peaks and crashes that can come with heavily processed foods. By keeping digestion on track, wholegrains help prevent that sluggish, post-lunch fatigue many people experience.

8. Leafy Greens

Leafy vegetables like spinach and kale are high in magnesium, which helps muscles in the digestive tract contract properly. This natural process is essential for moving food and waste through your system smoothly. Greens also provide prebiotic fibre, helping to maintain a balanced and diverse gut microbiome.

9. Chia Seeds

When soaked, chia seeds absorb water and form a gel-like texture that helps soften stools and prevent constipation. They are rich in both soluble and insoluble fibre, offering dual support to digestive function. Adding them to yogurt, smoothies or porridge is an easy way to boost your daily fibre intake.

10. Kefir

Kefir is a fermented dairy drink that contains a broad range of probiotic strains, often more than yogurt. It supports gut bacteria diversity, aids lactose digestion and can reduce inflammation in the gut lining. Drinking kefir regularly can lead to better gut function and immune support.

Why should employers care about digestive health?

You might be wondering, what does gut health have to do with work? Quite a lot, actually. Employees with digestive issues often struggle with focus, energy and productivity. A poorly timed stomach upset can lead to missed meetings, early finishes or days off. And because many digestive problems are ongoing or stress-related, they can quietly impact performance for weeks or even months at a time.

In fact, studies have linked gut health with mental wellbeing, meaning a healthy digestive system may help reduce workplace anxiety and stress levels too. Supporting your team’s digestive health is really about investing in their overall wellness and output.

What can employers do to support digestive health?

Promoting digestive wellness in the workplace doesn’t mean redesigning your office kitchen overnight. Here are some simple and effective steps:

• Stock gut-friendly snacks like fruit, yogurt or oat-based options in break areas.
• Encourage hydration by keeping water stations visible and accessible.
• Promote regular breaks so staff can eat mindfully, rather than skipping meals or eating at desks.
• Share educational resources such as bulletins or wellness emails with gut health tips.
• Create an open culture where employees feel comfortable discussing health issues without stigma.

Little things make a big difference. Even just raising awareness (like this blog!) helps spark healthier habits.

Final thoughts

Looking after your gut is one of the smartest (and simplest) health investments you can make. The foods we eat play a powerful role in how our gut functions, and simple dietary choices can have a big impact. So whether you’re packing your lunch, leading a team or just trying to feel more energised throughout the day, remember that digestive health is not just a personal matter, it’s a workplace issue too. It all starts with giving your gut the support it needs, one bite at a time.