5 pantry staples to support good gut health

By Nicole Dynan

The Gut Health Dietitian, Nicole Dynan shares the five pantry ingredients that support a healthy functioning gut.

Our gut plays a huge role in keeping many functions of our body running smoothly. Research has found gut health doesn’t just affect our digestive system, it can play a role in our energy levels, mood and overall wellbeing.

One of the best ways to keep our gut functioning properly is to incorporate high-fibre foods into our diet. Fibre feeds the good bacteria in your gut, which in turn supports your overall wellbeing.

Good gut health doesn’t need to come with a hefty price tag. With many of us stuck at home, we may be treating ourselves more than usual with home-delivery and this can be a slippery slope into unhealthy food choices.

Here are five high-fibre foods for gut health to keep in your pantry:

  • Legumes. Legumes, including beans, lentils and peas, are an excellent source of fibre. An added benefit is that they come salt-free in compact cans, making them easy to store in your pantry all year round. If you don’t know what to do with legumes, try sneaking them into your diet in dishes such as soups, salads, and dips.
  • High-fibre cereals. A pantry staple many of us probably already have is a high-fibre cereal, an easy and cost-effective way to start the day. Eating a fibre-rich breakfast is a great way to help fill us up, which means we’re less likely to reach for chocolate or chips throughout the day.
  • Avocados. Despite their creamy texture, avocados are high in fibre with approximately 6–7 grams per half fruit. This is great news for avocado lovers around the country, as the delicious fruit can be enjoyed for breakfast, lunch or dinner. With Australian avocados being in season and great value at the moment, it’s the perfect time to stock up and reap the benefits.
  • Popcorn. Good news snack lovers! When filling up your pantry and looking to add snacks to satiate your cravings, make sure to add in air-popped, whole grain popcorn. Popcorn is a fantastic source of fibre. One tip to watch out for, avoid covering your popcorn in masses of butter and salt. These additions certainly won’t help improve your gut health.
  • Whole grain breads. Bread is a dietary staple in most households. When looking to increase your fibre intake, make sure you are purchasing wholegrain breads. Whole grains are high in fibre which keeps us feeling fuller and curbs overeating at our next meal.



Let us keep you up to date with our weekly MiNDFOOD e-newsletters which include the weekly menu plan, health and news updates or tempt your taste buds with the MiNDFOOD Daily Recipe. 

Member Login