September 28, 2026, 2:02 am | Read time: 4 minutes
Natural yogurt, supplements, or perhaps fiber? There are many tips for a healthy gut, but which ones are effective? FITBOOK Editor-in-Chief Nuno Alves spoke with gastroenterologist and author Prof. Martin Storr to uncover his top tips for gut health.
In recent years, the role of the gut in overall health has gained increasing importance. It not only extracts essential nutrients from food but also prevents pathogens from entering through the intestinal lining—provided it is intact. A portion of the immune system is also located in the gut.
These Foods Should Be on Your Plate Daily
What does the gut actually enjoy? Martin Storr explains: “Especially a varied, fiber-rich diet with plenty of vegetables, legumes, whole grains, and other plant-based foods supports a diverse microbiome and the function of the intestinal barrier.”
The intestinal barrier is the protective layer in the gut. The microbiome includes all microorganisms living in the gut, primarily bacteria. They aid digestion, metabolism, and the immune system. And these bacteria love fiber! They metabolize it into short-chain fatty acids like butyrate, which provide energy to the intestinal barrier. A chronic lack of butyrate is associated with diseases such as type 2 diabetes, obesity, and cardiovascular diseases. Additionally, a deficiency increases the risk of infectious diseases in the gut.1
According to the German Nutrition Society, one should consume 30 grams of fiber daily, but on average, adults in Germany only manage 20 grams.2,3 As Storr explains, these are mainly found in plant-based products. Particularly high fiber content per 100 grams includes:
- Chia seeds: 40 g
- Flaxseeds: 23 g
- Psyllium husks: 94 g
- Kidney beans, cooked: 11 g
- Chickpeas, cooked: 11 g
- Oatmeal: 11 g
- Whole grain bread: 10 g
- Almonds: 10 g
- Raspberries: 5 g
- Broccoli: 3 g
Fermented foods like sauerkraut, kimchi, or yogurt can also support the microbiome—not only through lactic acid bacteria but especially through metabolic products formed during fermentation, including short-chain fatty acids.
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Plenty of Sleep, Little Alcohol
It’s not just about fiber. “Regular exercise, sufficient sleep, good stress management, and minimal consumption of nicotine and alcohol complement this approach,” the expert notes. Especially those who work sitting down should balance it with movement, as this promotes constipation. It doesn’t have to be HIIT; the gut also appreciates moderate activity. Exercise stimulates the intestinal muscles, allowing food transport to proceed better and ‘bad’ bacteria to be expelled more quickly.4 A 2023 study showed that 30 minutes of exercise per day can positively impact the gut microbiome (FITBOOK reported).
Alcohol and nicotine, on the other hand, irritate the intestinal lining and make the intestinal barrier more permeable to unwanted invaders like pathogens. A study published in early 2026 showed that alcohol consumption was particularly associated with an increased risk of colon cancer (FITBOOK reported).
Also interesting: Healthy Sleep – Optimal Duration, Impact of Sleep and Nutrition, Tips
Which Supplements Are Effective—and Which Are Not
Don’t expect miracles from over-the-counter probiotics. Although these products are often advertised as having a positive effect on the gut, according to Martin Storr, there is currently no convincing scientific evidence that they can specifically repair the intestinal lining.
The same goes for L-glutamine. While the amino acid serves as an energy source for the cells of the intestinal lining, its benefits for people with irritable bowel syndrome, general digestive issues, or a supposedly “leaky gut” are not yet clearly proven. “L-glutamine should therefore not be considered a miracle cure but rather a possible component to support gut health,” says Storr.
The data is somewhat better for prebiotics. These are fibers that serve as food for beneficial gut bacteria. So-called postbiotics, or metabolic products of microorganisms, are also considered promising. Their impact on the intestinal barrier is currently being intensively researched.
Nevertheless, dietary supplements cannot replace a fiber-rich diet and a healthy lifestyle. It remains crucial to identify and specifically treat the possible causes of complaints.