So, what have the last four weeks been building up to? All the changes so far – especially those from week 3 – have been about creating a great environment for the ‘good’ bacteria that live in your gut, also known as probiotics. And now it’s time to think about whether you can actually add more of them. Or, as Dr Rupy puts it: “Adding probiotics is the cherry on top of your gut reset.”

You may not know it, but the microbes that live in your gut are also found outside your body in food or supplements. The idea is that after consuming these little guys, they’ll populate your pre-existing microbiome, leading to a more diverse and abundant gut microbiome.

There are lots of reasons to try to enhance or add to your good bacteria – but it may not be that simple. “Many types of friendly bacteria won’t make it to the gut alive and, even if they do, they might not make friends with your community to survive,” says Dr Rupy. 

As long as you’re fit and healthy, a way to add more friendly bacteria to your diet is through fermented foods, says Dr Rupy. “The way I get probiotics into my diet is by having good-quality kombucha, sauerkraut and kimchi,” he explains. As research from Stanford University School of Medicine found 30-40g of fermented foods a day increased the diversity of the microbiome, this is what you’ll be aiming for this week.

There’s more good gut news too: fermented foods can also help to aid digestion, reduce discomfort and improve nutrient absorption from food. This is because “the live microbes break down some of the molecules in your meal, taking the pressure off your own gut,” says Dr Rupy. 

When it comes to buying fermented food, Dr Rupy has one golden rule. “Buy your fermented foods from the refrigerated section, not the store cupboard aisle,” he says. Fermented or pickled foods that are found in the jarred and canned aisle will have been preserved to prevent bacteria growth – the opposite of what you and your gut are looking for. 

Try his meatless red bean super stew, topped with pickled red onions and kefir or natural yoghurt to pack in the good bacteria. 

1. You can find the friendly bacteria your gut loves in food sources
2. One of the best ways is through fermented foods, such as kombucha, sauerkraut and kimchi
3. You could also benefit from improved digestion, as the bacteria do some of the ‘work’ for you!

Now that you’ve followed our brilliant gut-happy habits for four brilliant weeks, it’s important to keep those habits going.

“Consistency is the biggest part of health – and it is exactly the same whether you are talking about fitness or food. You wouldn’t stop running because you hit your 5K goal – you know you need to keep moving to sustain and grow your physical fitness,” says Dr Rupy.

“Likewise, you shouldn’t stop eating plants, polyphenols, prebiotics and probiotics if you want to maintain good gut health,” he continues. “Instead, try to maintain this way of living – experiment with as many different types of fruits and vegetables as possible and try new, interesting recipes. There's a whole world to explore and the way you feel should help to give you the momentum and motivation you need.” 

Want to continue your gut-friendly journey? Head over to our gut health hub where you’ll find expert tips, product picks and more.