Thursday 1st January 2026
Top Tips For Looking After Your Gut Health This New Year
Give your gut some love this New Year with Dr Alice’s top five microbiome-boosting habits! From beans and kefir to nature walks and better sleep, discover simple, joyful ways to keep your gut, and the rest of you, feeling great in 2026.
Dr Alice’s Top Tips for Looking After Your Gut Health This New Year
The festive season is always busy, and as we step into 2026, many of us start thinking about how to feel healthier and more energised. One area that’s well worth your attention is gut health.
Your gut and the trillions of microbes living in your large intestine don’t just help with digestion. They play a key role in your immune system, metabolism, skin health and even mental wellbeing.
I’m not a huge fan of strict New Year’s resolutions, but I do believe in simple, achievable habits that make a long-lasting difference. And the good news is: when it comes to gut health, small changes go a very long way.
Below are my top five gut-focused goals for 2026. Choose one, or try all five; consistency is what counts, and your gut will thank you for it.
1. Why are beans so good for gut health?
Beans, lentils and chickpeas (collectively known as legumes) are some of the best foods you can eat for a healthy gut microbiome.
Why they help:
They’re rich in prebiotic fibre, which feeds your beneficial gut microbes.
They support stable digestion and long-term gut resilience.
They’re incredibly affordable and versatile.
Aim for one portion of legumes per day, but if you’re not used to eating them, start with 2–3 portions per week and build up gradually.
For recipe inspiration, try dishes like:
Creamy harissa beans
Bonus: They’re great for the planet
Legumes are nitrogen-fixing plants, which naturally enrich soil and boost biodiversity. At Yeo Valley Organic, we plant legumes across our farm for their environmental benefits as well as their nutritional ones.
2. Are fermented foods good for gut health?
Yes, and they’re one of the most researched areas of gut-friendly nutrition.
Why fermented foods help:
Fermented dairy, especially yogurt and kefir, contains live bacteria that contribute to microbial diversity in your gut.
They also provide helpful micronutrients and metabolites formed during fermentation.
Yogurt is one of the easiest daily fermented foods to include. The Yeo Valley Organic Kefir, with 14 live cultures, offers a reliable dose of beneficial bacteria.
Try making one portion of fermented food per day your gut-health habit for 2026.
3. How do nuts support a healthy gut?
Nuts are a powerhouse of benefits and particularly helpful for gut health, thanks to their:
Fibre
Polyphenols (compounds that support healthy microbes)
Healthy fats
A good target is 30g per day (about a small handful). I recommend choosing mixed nuts to naturally increase nutrient diversity.
4. What’s the link between sleep and your gut?
Your gut and brain are deeply interconnected through the gut–brain axis. Research shows:
The gut microbiome can influence sleep quality.
Poor sleep can negatively impact gut balance, immunity, and overall health.
The best gut-friendly sleep tip:
Stick to a consistent sleep routine, going to bed and waking up at the same time every day, even on weekends.
For more practical advice, the NHS has excellent sleep guidance you can explore.
5. Can spending time in nature improve gut health?
Emerging research suggests that exposure to natural environments may support microbial diversity and immune training.
Why nature helps:
Rural and outdoor environments contain a wide variety of environmental microbes.
Light contact with soil, gardening, walking, and outdoor play may help diversify our microbiome.
So whether it’s a family walk, a weekend hike, or simply getting your hands in the garden soil, finding more moments outside could benefit both your mind and your gut.
Final Thought
Improving gut health doesn’t require an overhaul, just a few simple habits, repeated consistently. Beans, fermented foods, nuts, better sleep, and time in nature are all gentle, achievable changes that make a powerful difference.
References:
Bean Facts. The Food Foundation. 2025.
Leeuwendaal et al. 2022. Nutrients. Fermented Foods and Gut Health.
Should we be recommending fermented foods? BDA. 2024.
Park et al. 2025. Nature. Almond snacking modulates gut microbiome and metabolome in association with improved cardiometabolic and inflammatory markers.
How to fall asleep faster and sleep better. NHS.
Blum et al. 2019. Microorganisms. Does soil contribute to the human gut microbiome.
