Are you trying to cut calories but constantly feeling hungry? The key might not be eating less but eating differently. High-volume, low-calorie foods give you more to chew on—literally. Full of fibre and water, high-volume, low-calorie foods allow you to eat larger portions that leave you feeling full without loading up on calories.

Also known as volumetrics (or the volumetrics diet), this approach, created by Dr Barbara Rolls, has been linked to better weight loss results compared to diets built around meal replacements. And because it focuses on real food in satisfying amounts, it’s much easier to stick with in the long run.

In this article, we’ll break down the best high-volume, low-calorie foods to add to your diet, how they work and easy ways to turn them into meals you can't wait to tuck into.

What are low-calorie, high-volume foods?

Low-calorie, high-volume foods are foods that are typically rich in water and fibre that you can eat in large portions without consuming a lot of calories. Go-to options include leafy greens, berries, broth-based soups, or air-popped popcorn—foods that physically fill your stomach and help you feel satisfied, even if they're low in calories.

Based on a principle known as energy density, or calorie density, this way of eating focuses on the number of calories in a specific volume or weight of food. Foods with low energy density (like cucumber or strawberries) take up more space in your stomach and digest more slowly, which helps trigger feelings of fullness before you've eaten too many calories.

Lower-volume foods like nuts, cheese, or oils pack a lot of calories into small portions. While they're not “bad” foods, they don’t provide much physical volume, which makes it easier to overeat without realising. 

When your meals fill you up, you're less likely to keep snacking afterwards, making low-calorie, high-volume foods helpful for managing weight, staying in a calorie deficit and improving digestion.

Frive’s low-calorie meal plan has a range of meals all under 500 kcal. Low calorie but packed full of nutrition. Find out more

Benefits of high-volume, low-calorie eating

Eating high-volume, low-calorie foods should leave you feeling satisfied and energised without the lull and bloating that often comes from overeating. Here's how this way of eating can benefit your body and your everyday habits:

• - Helps you feel fuller for longer
  Foods that are high in volume promote satiety and trigger fullness signals through your stomach's stretch receptors, which can help reduce overall calorie intake without feeling deprived.
• - Supports weight management
  A low-calorie, high-volume diet can promote greater weight loss compared to restrictive or replacement-based diets, because it keeps hunger at bay and is easier to stick with.
• - Reduces cravings and snacking
  When meals are satisfying, you're less likely to crave calorie-dense, low-volume foods like sweets, cheese and crisps later on.
• - Makes portion control easier
  Larger portions of low-energy-dense foods like vegetables or broth-based soups help with visual and physical satiety, so you naturally stop eating when you’re full without needing to measure or count every bite.
• - Helps balance blood sugar levels
  Fibre-rich, high-volume foods can slow the absorption of sugar into the bloodstream, which may help reduce energy crashes and sugar cravings.
• - Supports digestive health
  Many high-volume foods are high in fibre, which helps keep digestion regular and supports a healthy gut microbiome.
• - Boosts energy without the crash
  Unlike calorie-dense snacks that spike and crash your energy, high-volume options fuel you steadily thanks to their fibre, water and nutrient content. If you’re still struggling with fatigue, check whether your sleep patterns or gut health might be involved. You may bewaking up tired even after 8 hours.

In contrast, high-calorie, low-volume foods like chocolate, nuts and cheese may be delicious, but they’re energy-dense and easy to overeat. Just a few bites can contain hundreds of calories, while offering little in terms of satiety and nutritional value, making it harder to manage weight or feel truly satisfied.

Note: If you’re not losing weight in a calorie deficit, it might be because you’re not eating enough volume to stay full and avoid rebound hunger.

The 10 best high-volume, low-calorie foods to add to your diet

High-volume, low-calorie foods work by giving you more on your plate for fewer calories, thanks to their high water and fibre content. Easy to add to everyday meals, these ten foods will keep you full and satisfied while keeping your calorie count low. Many of these options can easily replace higher-calorie choices in everyday meals, so you won't feel like you’re missing out either.

1. Leafy greens

Lettuce, spinach, kale and rocket are incredibly low in calories but full of water and fibre. Adding bulk to your meals, leafy greens help you feel full and are packed with vitamins and minerals. Try swapping out tortilla wraps for large romaine leaves, or add an extra handful of spinach to stir-fries and smoothies.

2. Cruciferous veg

Broccoli, cauliflower, cabbage and Brussels sprouts are fibre-rich veggies that add real substance to your plate. Nutritious and low in calories, they're great for digestion and heart health, while their dense texture makes meals more satisfying. Roast cauliflower instead of potatoes or blitz broccoli into soups and grain bowls.

3. Berries and water-rich fruits

Sweet and hydrating strawberries, blueberries, watermelon, and grapefruit are options if you have a sweet tooth, curbing sugar cravings without the calorie hit of biscuits or sweets. Use them in yoghurt, porridge, or as a fresh snack.

4. Courgette

Courgette is incredibly versatile and can be grated into oats, spiralised into noodles, or roasted as a side. It's light, hydrating and works well in place of pasta or heavier carbs, especially when you're aiming to eat larger portions with fewer calories.

5. Cucumber

Crisp, crunchy and about 95% water, cucumber is a classic high-volume food. Light and refreshing it's perfect for adding bulk to salads or dipping into hummus instead of crackers. You can even add a few slices to your water for a refreshing boost while you hydrate.

6. Celery

Often underrated, celery doesn't always get the spotlight, but it's a high-volume hero. High in water and fibre, it's low in calories and surprisingly satisfying. Because it's so crunchy, it takes longer to eat, giving your brain time to register that it's full, making it great for mindful snacking. Try pairing it with light cream cheese or peanut butter as a crunchy snack instead of crisps.

7. Tomatoes

Juicy and low in energy density, tomatoes are rich in antioxidants and easy to add to almost any dish. Use chopped tomatoes as the base for pasta sauce instead of cream or butter, or roast cherry tomatoes for a flavour-packed salad topping.

8. Air-popped popcorn

Popcorn made without butter or oil is a brilliant, high-volume snack. You get a large portion for relatively few calories, plus fibre to help you stay full. Swap crisps or chocolate bars for air-popped popcorn seasoned with herbs or a little nutritional yeast for a healthier alternative to ready-made, store-bought options.

9. Soup and broth-based meals

Broth-based soups are satisfying and much lower in calories than creamy alternatives. Because they’re usually eaten warm and with a spoon, they naturally slow down how quickly you eat, which can help you feel satisfied with less food. 

Go for options full of vegetables, pulses, or lean proteins to add extra volume without adding loads of calories. Miso bowls, clear veggie soups and broth-based ramen are great swaps for richer stews or cream-based pasta when you want something that feels hearty but still light.

10. Legumes

Beans, lentils and chickpeas may be slightly higher in calories than other options on this list, but their fibre and protein content make them incredibly filling, helping you stay full for hours and curb the urge to snack.

However, they’re not for everyone, and if you have IBS or struggle with bloating, legumes can sometimes be harder to digest. So it’s worth starting small or opting for lentils, which are often easier on the gut. Add them to salads and soups or use them as a meat substitute in heartier dishes like chilli con carne or tacos. 

Tip: These fibre and protein-rich foods can also support better muscle recovery after training.

Freshly made, low-calorie meals with no Ultra-Processed Ingredients are perfect for those looking for a tasty weight loss plan.

Creative recipes to use these ingredients in?

With a few simple combinations, you can create high-volume, low-calorie dishes that are filling, tasty and easy to throw together. Here are a few ideas to get started:

• - Veggie-packed stir-fry
  Courgette, broccoli, cabbage and mushrooms stir-fried in a splash of soy sauce with garlic and a dash of chilli. Serve with cauliflower rice or a small scoop of brown rice.
• - Souped-up salad
  A big base of leafy greens with cherry tomatoes, cucumber, celery and lentils. Add grilled chicken or tofu and a drizzle of balsamic vinegar.
• - Berry yoghurt bowl
  Low-fat Greek yoghurt topped with mixed berries, a few chia seeds and cinnamon for a high-volume, low-calorie breakfast or snack.
• - Stuffed courgettes
  Hollowed-out courgettes filled with a mix of lentils, chopped tomatoes, garlic and herbs, then baked until tender.
• - Broth bowl
  Miso broth with steamed greens, shredded carrots, tofu and rice noodles or courgette noodles for a light, warming meal.

What foods should you avoid?

Knowing what to avoid is sometimes just as important as knowing what foods to eat. If you're focusing on high-volume, low-calorie eating, it's helpful to limit foods that are dense in calories but low in volume.

Here are some common foods to steer clear of:

• - Sweets and pastries: Small in size but packed with sugar and calories, they offer very little satiety or nutrition.
• - Cheese and fatty meats: Calorie-dense and easy to overdo, even small portions can add up quickly.
• - Fried foods: Often high in fat and low in volume, fried options don’t offer much in terms of fibre or water.
• - Nuts and nut butters: While healthy in moderation, they’re very calorie-rich and easy to overeat. Stick to small portions if including them in your diet.
• - Sugary drinks and alcohol: These add calories without making you feel full and can spike hunger later on.

Is volume eating safe and sustainable?

Volume eating can be safe and sustainable when done with balance in mind. It's not about stuffing yourself with mountains of salad but choosing foods that naturally fill you up without loading on unnecessary calories.

The key is variety. While high-volume, low-calorie foods are great for satiety, your body still needs enough energy, macronutrients and micronutrients to function well. That's why a diet made up entirely of cucumbers and popcorn won't work in the long-term.

Make sure you're pairing volume foods with good sources of protein, healthy fats and plenty of colour and variety. 

Tip: Understanding how many calories you need to gain muscle can help you customise volume-based meals without underfueling.

Tips for making high-volume, low-calorie eating work in real life

Eating more while eating smart and not putting on weight sounds great—but how do you actually make it stick day to day? Here are a few simple tips to help you build habits that feel good and work in the long term:

• - Tune into your hunger cues
  High-volume meals help you feel full, but listening to your body is still important. Eat when you’re genuinely hungry, and slow down enough to notice when you’ve had enough.
• - Practice mindful eating
  Eating without distractions can help you enjoy your food more and avoid overeating, even when your plate is full of low-calorie options.
• - Prioritise balance
  Don’t just focus on volume. Include protein, healthy fats and a variety of nutrients to stay energised and satisfied throughout the day.
• - Choose wisely when eating out
  Go for dishes loaded with vegetables or broth-based soups. Ask for dressings or sauces on the side, and consider swapping fries for a side salad or extra greens.
• - Aim for sustainable calorie intake
  For safe weight loss, most people should aim to eat around 500 fewer calories than their maintenance level per day—this often means sticking to around 1,500–1,800 calories, but it depends on your age, activity level and goals. Volume eating can also help those trying to lose weight and gain muscle by managing hunger during calorie control phases.
• - Exercise regularly
  If you’re exercising regularly, knowing what to eat after a workout that also supports volume eating can help fuel recovery without overdoing calories.
• - Prep ahead with Frive
  Frive meals are designed with nutrient balance and satiety in mind, using whole, high-volume ingredients that fill you up without unnecessary calories. It’s a simple way to stick to your goals without the effort of daily cooking. Want even more structure? Follow our7-day protein diet plan to stay consistent and satisfied. If you're new to prepping, our beginner’s weight loss meal prep guide offers simple strategies that pair perfectly with high-volume eating. Find out more about Frive’s meal plans.

“The food is tasty and has clean ingredients, and it’s really helpful to have all the nutritional information ready. I also felt really full after each meal.” Soph - Frive customer

Eat well and stay full with low-calorie foods

Eating well doesn't have to mean going hungry. With high-volume, low-calorie foods, you can enjoy full plates and feel properly satisfied without losing sight of your health or weight goals.

By filling your plate with fibre-rich veggies, fruits, legumes and broth-based meals, you're more likely to feel full and stay energised throughout the day while curbing potential cravings.

Compared to calorie-dense snacks or creamy dishes, this approach gives your body the volume it wants with the nutrition it needs, making it easier to eat mindfully and maintain progress over time.

Frive meals are built around this same philosophy. They use low-calorie, high-volume foods and whole ingredients to create balanced, ready-to-enjoy meals that keep you full. There is no calorie counting, no restrictive diets, just real food that works with your goals.

Dig into our healthy meal plans and see how easy it is to eat more for less. Less effort, fewer calories, more satisfaction.

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FAQs

What is the highest volume, lowest calorie food?

Leafy greens like lettuce, spinach, and rocket are among the foods with the highest volume and lowest calories. They’re made up mostly of water and fibre, meaning you can fill your plate without adding many calories. Cucumber, courgette and celery also fall into this category and are great for adding bulk to meals.

What foods are very filling but low in calories?

Foods high in fibre and water—like berries, legumes, broccoli, popcorn and broth-based soups—tend to be very filling while still being low in calories. High-volume, low-calorie foods take up space in your stomach and digest slowly, which helps keep you fuller for longer without needing to eat more.

How can I add volume without calories?

To add more volume to your meals without piling on calories, focus on ingredients like non-starchy vegetables, water-rich fruits, leafy greens and broth. Pair them with lean proteins and healthy fats to meet your nutritional needs and keep you feeling satisfied.

What is eating large amounts of low-calorie food?

Eating large amounts of low-calorie food is often referred to as volume eating, which focuses on filling your plate with foods that are low in calories but high in volume, like vegetables, fruit and whole grains.

Can volume eating help with calorie deficit adherence?

Yes. High-volume meals help stretch your stomach and keep you full, making it easier to eat fewer calories without constantly battling hunger. If you’renot losing weight in a calorie deficit, this may be a factor.

Does volume eating support muscle gain or fat loss?

Definitely. By increasing satiety and managing hunger, volume eating makes it easier to stick to your goals. Learn how tolose weight and gain muscle while eating real, satisfying meals.

How can I recover well from training while following a low-calorie diet?

Focus on volume-friendly meals that are also rich in fibre and plant-based protein. Our guide to thebest foods for muscle recovery offers suggestions that support recovery and gut health.

Your gut microbiome has a part to play in almost everything: digestion, immunity, energy levels, and even your mood. When it’s balanced and diverse, you feel it. When it’s not, things like bloating, brain fog, or sluggishness often creep in. 

What you eat and how you live each day have a big say in how those microbes behave. Research shows that people with a more diverse gut microbiome tend to feel better overall and have stronger immune systems, steadier energy and fewer digestive issues. 

If your gut’s been feeling a bit off lately, the good news is that it doesn’t take much to get things back on track. We’ll walk through simple lifestyle tweaks and gut-friendly foods to some of the best supplements known for giving your microbiome a helping hand when it needs an extra boost.

Why gut microbiome matters

Your gut microbiome comprises trillions of bacteria, fungi and other microbes living in your digestive tract. While that might sound unsettling, most of them are working hard to keep you healthy.

Your gut microbes are busy multitaskers, helping to break down food, absorbing nutrients and acting as a defence system against anything your body doesn’t want hanging around.

In fact, around 70% of your immune system is located in the gut, so keeping it balanced is essential if you want to feel your best. Microbes even play a role in producing mood-regulating chemicals, and 90% of serotonin (the happy hormone) is found in the cells lining your gastrointestinal tract.

When your gut microbiome is out of sync due to poor diet, stress, or other lifestyle factors, it can lead to bloating, fatigue, poor immunity, inflammation and long-term digestive issues. A disrupted microbiome may also increase the risk of serious conditions like type 2 diabetes, obesity and depression.

How to improve your gut microbiome

Your gut microbiome changes daily and seasonally based on what you eat, how you sleep, how much you move and how stressed you feel. That means that even if it’s not in the best shape right now, it can improve quickly, with research showing that your gut bacteria start to shift within just a few days of making positive changes.

Small things like eating more fibre, getting enough rest, or simply diversifying your meals can help create a healthier, more diverse gut environment. One study even found that people who eat 30 or more different plant-based foods each week have better microbial diversity than those who eat fewer.

With no ultra-processed ingredients, our meals are cooked fresh twice a week. Enjoy meals like our Chimichurri Vegan Steak Strips today. Find out more

Best foods to improve gut microbiome

What you eat directly shapes the health of your gut microbiome. Certain foods support gut health and help friendly bacteria thrive, while others feed the less helpful ones or wipe them out altogether. 

Here are some of the best foods that improve gut microbiome to include in your diet:

1. High-fibre foods

Fibre is the ultimate gut fuel. It passes through the digestive system undigested and becomes food for your beneficial bacteria. Diets high in fibre have been linked to increased microbial diversity, reduced inflammation, and a lower risk of colorectal cancer.

Ramp up your fibre intake by adding foods such as lentils, chickpeas, oats, berries and whole grains to your basket the next time you go to your weekly food shop. Frive meals often feature fibre-rich ingredients like quinoa, black beans and roasted vegetables. 

2. Fermented foods

Fermented foods like yoghurt, kefir, sauerkraut, kimchi and miso contain live cultures (probiotics) that help introduce beneficial bacteria into your gut. Improving digestion, a 10-week diet high in fermented foods has been found to boost microbiome diversity and enhance immune function.

Adding just a small serving of fermented food to your meals a few times a week can support gut health. Look for products with live or active cultures listed on the label.

3. Whole foods

Highly processed foods tend to be low in nutrients and high in additives that can disrupt the gut. Whole foods, on the other hand, provide your microbiome with the variety of nutrients and fibres it needs to grow and stay balanced.

Focus on colourful fruits and vegetables, whole grains, legumes and minimally processed proteins. The more variety, the better. Eating a wide range of whole foods helps grow different strains of bacteria, and the more diverse your microbiome, the stronger it tends to be.

4. Nuts and seeds

Nuts and seeds are rich in fibre, healthy fats, and polyphenols—compounds that have been shown to support the growth of friendly bacteria and reduce inflammation. Almonds, walnuts, flaxseeds and chia seeds are all great options that are easy to toss into meals or to snack on throughout the day. 

5. Polyphenol-rich foods

Polyphenols are natural plant compounds found in foods like berries, dark chocolate, green tea and olive oil. Brimming full of antioxidants, they’ve been shown to help good gut bacteria grow, while also supporting a more diverse and balanced microbiome.

These foods are especially helpful because many polyphenols aren’t fully digested until they reach the colon, where your gut bacteria break them down and turn them into beneficial compounds.

How to improve gut microbiome through lifestyle habits

Believe it or not, your daily habits play as big of a role in improving your gut health as what you put on your plate. Everything from how you move to how well you sleep can influence the balance of bacteria in your gut. 

1. Manage stress levels

Your gut and brain are closely connected, and high-stress levels can send your microbiome into chaos. Linked to reduced bacterial diversity and increased gut sensitivity, chronic stress can lead to bloating and other digestive issues.

Incorporating regular downtime, mindfulness, or activities like yoga, journaling, or walking outside can help keep stress in check. Even something as simple as saying no more often and making time for yourself can support your gut and mental well-being.

2. Get enough quality sleep

Your gut needs rest just as much as you do. The gut and brain are in constant communication; when your sleep suffers, your gut often feels it too. When you don’t get enough good-quality, uninterrupted sleep, microbial diversity may drop, and inflammation can increase.

Aim for 7–9 hours of consistent, good-quality sleep each night. Creating a consistent bedtime routine, winding down without screens and keeping your evenings relaxed can help improve your sleep and give your gut a chance to reset, too. 

3. Exercise regularly

Movement is one of the most underrated ways to improve gut microbiome health. Regular physical activity, even something as simple as a daily walk, has been shown to support microbial diversity and improve digestion.

By increasing blood flow in the digestive system, exercise also helps stimulate the gut muscles, which encourages food to move along the digestive tract. Breaking a sweat, therefore, supports regular bowel movements and reduces symptoms like bloating or sluggishness. The benefits aren’t limited to intense workouts either—gentle movements like yoga and pilates also count, with consistency being key.

4. Avoid unnecessary antibiotics and medications

Antibiotics are powerful tools, but they don’t discriminate between good and bad bacteria. Taking them too often, or when they’re not truly needed, can significantly disrupt your gut microbiome by harming healthy gut bacteria. In some cases, these changes can last for months or years after taking them.

If you’re prescribed antibiotics, always follow your doctor’s advice and consider incorporating daily probiotic supplements alongside your course of antibiotics or probiotic-rich, fermented foods afterwards to help rebuild your gut bacteria. Avoid overusing over-the-counter medications unless necessary, as some can affect gut balance over time.

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Supplements to improve gut microbiome

While food should always be your starting point for better gut health, supplements can offer extra support, especially if your diet is limited, you're recovering from antibiotics, or you're managing ongoing digestive issues. 

Want to give your gut a fresh start? A three-day gut cleanse can help kickstart microbial balance naturally.

1. Probiotics

Probiotics are 'good' live bacteria and yeasts that can help restore and maintain the balance of your gut microbiome. You'll find them naturally in fermented foods like kefir and yoghurt, but they're also available in capsule or powder form. Certain strains have been shown to reduce symptoms of IBS, improve immunity and support the gut after a course of antibiotics.

When choosing a probiotic supplement, look for one with a wide variety of strains and a high CFU (colony-forming units) count. As each probiotic species has a different effect on the body and gut, it's best to select a product tailored to your specific concern, whether that's digestion, immunity, or general gut support.

2. Prebiotics

Prebiotics are a type of fibre that feeds your beneficial gut bacteria. Unlike probiotics, they’re not live cultures, but they do create the perfect environment for good microbes to grow and thrive. You’ll naturally find prebiotics in foods like garlic, onions, oats and bananas. However, supplements can help boost your intake as and when needed.

When broken down, prebiotics create short-chain fatty acids that improve metabolic health and aid in reducing inflammation as well as better absorption of vital minerals like calcium and magnesium. Supplementing with prebiotics has been shown to improve microbial balance by giving beneficial gut bacteria the nourishment they need to grow.

3. Synbiotics

Synbiotics combine both probiotics and prebiotics into a single supplement. By encouraging the growth of our own unique, friendly bacteria populations, synbiotics may be more effective than probiotics alone, especially when it comes to restoring balance after antibiotics or digestive upset.

Thanks to their 2-in-1 action, synbiotics can be particularly helpful for people who need gut support but struggle to get enough fibre-rich foods in their diet.

4. Digestive enzymes

Digestive enzyme supplements help your body break down food more efficiently, which can ease bloating, gas, or discomfort after eating. They might not change your gut bacteria directly, but they can help your body absorb nutrients more effectively and take some of the pressure off your digestion, supporting a healthier gut environment.

Digestive enzymes may be particularly helpful for those with digestive disorders or food intolerances but should be used under the guidance of your local GP or healthcare provider.

Small habits, big impact: How to improve your gut microbiome health

Improving your gut microbiome starts with the everyday things, such as eating more fibre, adding fermented foods, staying active, eating well and managing stress. Supplements like probiotics and prebiotics can offer extra support in creating a more balanced and diverse gut, but long-term gut health is built on simple habits and a varied, nourishing diet. 

If you're ready to improve your gut microbiome without the stress of meal planning, Frive's chef-prepared meals are a great place to start. Packed with whole, fibre-rich ingredients and made fresh without ultra-processed extras, they're designed to keep your gut—and the rest of you—feeling good.

Explore our gut-friendly meals and take the first step toward a healthier, happier microbiome.

FAQs

What is the fastest way to heal the gut microbiome?

There’s no instant fix, but the gut microbiome can start to shift in just a few days with the right changes. Eating a wide variety of plant-based, fibre-rich foods, cutting out ultra-processed ingredients, and adding fermented foods like yoghurt or sauerkraut can quickly support microbial balance. Small but simple lifestyle changes, like getting enough quality sleep, managing stress and staying active, can also speed up the healing process.

How to improve gut microbiome naturally?

To naturally support a healthier gut microbiome, start by eating more whole, unprocessed foods, like vegetables, legumes, whole grains, nuts and seeds. These are packed with fibre, which feeds the good bacteria in your gut. Fermented foods like yoghurt, kimchi and kefir can introduce more beneficial microbes, while regular exercise, proper sleep and stress management all help keep your gut in balance. Cutting back on alcohol, added sugar and unnecessary medications, such as antibiotics when they aren't really necessary, can also go a long way in protecting your microbiome.

What is a 7-day gut reset?

A 7-day gut reset is a short-term plan designed to reduce uncomfortable gastric symptoms and boost your microbiome by cutting out inflammatory or processed foods and focusing on gut-friendly meals. These plans usually include plenty of fibre, fermented foods, lean proteins and hydration, alongside habits like better sleep and movement. While a 7-day gut reset won’t completely “reset” your gut, it can help reduce symptoms and kick-start healthier habits. 

Can I improve my gut health while trying to lose weight and gain muscle?

Absolutely. In fact, improving your gut health can make it easier to absorb nutrients and recover from exercise. A balanced microbiome can support metabolism, reduce inflammation and even improve body composition. Here's how to lose weight and gain muscle while keeping your gut in top shape.

Does my gut health affect how many calories I need to gain muscle?

Yes. If your gut isn’t absorbing nutrients properly, it can affect how efficiently you gain muscle, even if you're eating in a calorie surplus. Learn how many calories you need to gain muscle and why good digestion matters.

How does gut health impact muscle recovery?

Your gut helps absorb the nutrients needed for repair and recovery after workouts. An unhealthy gut may reduce how effectively your body processes protein and anti-inflammatory nutrients. Improving your microbiome can help you recover more effectively and reduce soreness.

Should I change what I eat after a workout to support gut health?

Yes. Choosing easily digestible, anti-inflammatory foods can help your body recover and reduce bloating or discomfort post-exercise. Here’s what to eat after a workout to support both recovery and your gut.

Your gut may be hidden out of sight, but it's working overtime every single day. It's home to trillions of bacteria, and when things fall out of balance, your body feels it—bloated belly, sluggish digestion, acid reflux, the lot. 58% of people in the UK report gut health problems, with 43% suffering from digestive discomfort.

Food has a big say in how your gut feels day to day. Some ingredients can quietly disrupt the balance in your digestive system, leaving you bloated, sluggish, or uncomfortable without always knowing why. These may be early signs of an unhealthy gut, even if you don’t immediately associate them with digestion.

But what exactly should you look out for and cut down on? In the article below, we explore the worst foods for gut health, how they affect your microbiome and simple swaps to support your digestive system in the long-term.

Why gut health matters

Your gut is home to trillions of bacteria, fungi, and other microbes, known together as the gut microbiome. It’s a complex ecosystem that helps break down food and plays a major role in everything from immune function and nutrient absorption to inflammation and mood regulation.

A healthy gut keeps everything ticking along as it should. Digestion feels easier, energy levels stay steady, and your body is better equipped to deal with bugs and everyday stress.

But when the balance of bacteria gets thrown off, it can cause an undesired ripple effect. Bloating, gas, constipation and fatigue are common signs, but poor gut health can also lead to ongoing inflammation, lower immunity, and dips in mood and energy.

The gut and brain are closely linked through the gut-brain axis, meaning your gut health can directly impact how you feel emotionally. And when the gut isn’t absorbing nutrients properly, it can leave you feeling drained and more run-down in general.

What kills healthy gut bacteria?

Your gut microbiome is surprisingly sensitive, with everything from what you eat to how you sleep affecting the balance of good and bad bacteria. When that balance tips in the wrong direction, you might notice it through bloating, sluggish digestion, low energy, or frequent colds.

Common gut disruptors include a lack of fibre and variety in your diet, long-term stress, too much alcohol, smoking and poor sleep. Even antibiotics, while often essential, can wipe out beneficial bacteria, sometimes for months or years at a time.

Let’s take a look at the worst foods for gut health and how they might be doing more harm than you realise.

The 6 worst foods for gut health

Certain foods might seem harmless, but they can stir up all sorts of trouble in your gut. Over time, they mess with the balance of bacteria, slow down digestion and leave you feeling anything but your best.

1. Ultra-processed foods

Ultra-processed foods are full of preservatives, artificial flavourings, emulsifiers and stabilisers—many of which have been linked to gut dysbiosis (an imbalance in gut bacteria). Consuming UPFs regularly can reduce microbial diversity and weaken your gut lining, increasing the risk of inflammation and digestive discomfort.

Swapping out packaged snacks, microwave meals and ready-made sauces for fresh, whole foods is one of the best things you can do for your gut health.

2. Added sugar

​​Too much added sugar can feed harmful bacteria and yeast in the gut, allowing them to outnumber the beneficial microbes. An imbalance in your gut can trigger inflammation, disrupt digestion, and affect your mood since the gut and brain are so closely connected. Diets high in sugar have also been shown to reduce the diversity of gut bacteria, which is a key sign of a healthy microbiome.

Try cutting back on sugary drinks, flavoured yoghurts and sweetened cereals, and opt for natural sugars from whole fruits instead.

3. Artificial sweeteners

They might seem like a healthier alternative to sugar, but many artificial sweeteners, especially aspartame, saccharin and sucralose, can interfere with gut bacteria. Studies suggest they may reduce beneficial bacteria and impair blood sugar regulation, particularly when consumed regularly.

Natural alternatives like stevia or small amounts of honey or maple syrup may be gentler on the gut, though moderation is still key.

4. Fried and high-fat processed foods

There's no denying that crispy, golden, deep-fried food tastes amazing, but when you regularly overindulge, your gut often pays the price. Foods that are fried or loaded with saturated fat can slow everything down in your digestive system, leaving you feeling heavy, bloated, or uncomfortable.

These meals tend to fuel the wrong kinds of gut bacteria, specifically bile-tolerant strains linked to inflammation, while crowding out the good guys your body needs. Over time, a diet high in fried and fatty foods can weaken your gut lining, disrupt your microbiome and make issues like acid reflux and IBS symptoms worse. Swapping in grilled or oven-baked versions and adding healthier fats like avocado, olive oil, and nuts can be much gentler for your gut.

5. Red and processed meats

While the occasional steak won't destroy your microbiome, frequent consumption of red and processed meats has been linked to gut inflammation and changes in bacterial diversity. Often used in processed meats, nitrates and preservatives are potentially cancer-causing compounds that can become carcinogenic when they interact with other ingredients.

If you're cutting back, try replacing some red meat meals with plant-based proteins, fish, or legumes or choose organic, grass-fed and regeneratively farmed red meat instead.

6. Low-fibre refined carbohydrates

White bread, pasta, white rice and other refined carbs break down quickly in the body, offering very little fuel for your gut microbes. Without fibre to feed them, beneficial bacteria struggle to thrive, reducing microbial diversity and sluggish digestion over time.

Choosing whole grains like brown rice, oats, quinoa, and wholemeal bread gives your gut the fibre it needs to support a healthier, more diverse microbiome—something refined carbs just can't offer.

What to eat instead: gut-friendly swaps

The food you eat directly impacts your gut's health, but making smarter choices doesn't mean you have to overhaul your entire diet. By swapping out common triggers for more nourishing alternatives, you can support a more balanced microbiome and feel better day to day.

Note: If your symptoms persist or you want to give your digestive system a reset, a three-day gut cleanse can help restore balance and support microbial diversity.

Instead of ultra-processed foods, try whole, minimally processed meals

Choose foods with short ingredient lists and no additives where possible. Meals made with whole vegetables (like broccoli), lean proteins, legumes and grains provide your gut with real nourishment and diversity. Frive's ready-to-eat meals are made fresh, with no ultra-processed ingredients—just real, fresh food, cooked well.

One Frive customer shared:
“The meals from Frive not only taste great but are so much healthier than ready meals from supermarkets. I feel much better, I'm eating better, and it really helped my gut with all the issues I have.”

Instead of added sugar, go for natural sources of sweetness

Satisfy sweet cravings with fruit, cinnamon, or small amounts of honey or maple syrup. Dates and bananas are great for naturally sweet baking. These swaps still taste good but won’t send your gut bacteria into meltdown.

Instead of artificial sweeteners, choose naturally sweet options in moderation

If you're cutting back on sugar, try using stevia or monk fruit in small amounts. Plain Greek yoghurt with fruit is a great swap for ultra-processed, sweetened yoghurts, and herbal teas can help replace sugary or artificially sweetened drinks.

Instead of fried and high-fat processed foods, cook with healthy fats

Roasting, grilling, or air-frying are gentler on your digestion than deep-frying. Try cooking with olive oil instead of butter, and reach for healthy fats from avocado, seeds, oily fish and nuts to support gut-friendly bacteria.

Instead of red and processed meats, add more plant-based protein

Try lentils, chickpeas, tofu, or fish in place of regular red meat. These options are easier on your gut and come packed with fibre, omega-3s and anti-inflammatory benefits.

Instead of low-fibre refined carbs, switch to whole grains

Go for brown rice, wholemeal pasta, quinoa and oats that feed your gut bacteria and help keep your digestion regular, thanks to their fibre and resistant starch content.

What is the worst food for gut health?

When it comes to gut health, ultra-processed foods top the list of offenders. Packed with additives, low in fibre, and often loaded with sugar or unhealthy fats, they can disrupt your microbiome, slow digestion, and leave you feeling anything but your best. Added sugars, artificial sweeteners, and high-fat fried foods are closely followed, all of which feed the wrong kinds of bacteria and make it harder for the good ones to thrive.

The good news is that every food choice is an opportunity to support your gut. Simple swaps like choosing whole grains over refined carbs or adding more fibre-rich veg to your meals can make a real difference over time.

Looking for a simpler way to support your gut without overthinking every meal? Frive’s gut-friendly plans are packed with whole ingredients, rich in fibre, and free from ultra-processed extras. Whether you’re looking for high-protein options, vegetarian, vegan, or dairy-free options, we have you covered. Explore our gut-friendly meal plans and feel the difference for yourself.

For a limited time, try Frive at a discounted rate today!

FAQs

What are the six worst foods for gut health?

The six worst foods for gut health are ultra-processed foods, added sugar, artificial sweeteners, fried and high-fat processed foods, red and processed meats and low-fibre refined carbohydrates. They can disrupt the balance of your gut bacteria, making it harder for the helpful ones to thrive, and may even set off inflammation in the body. Eating them regularly may also contribute to digestive symptoms like bloating, constipation, or acid reflux.

Are eggs OK for the gut?

Eggs are generally considered gut-friendly for most people because they're easy to digest and a great source of protein, vitamins and minerals, and they're easy to digest. While eggs don't contain fibre (which feeds gut bacteria), they don't harm the microbiome either. For those with sensitivities or specific conditions like IBS, it's best to monitor how eggs affect you individually.

What is the best food to heal your gut?

There isn’t one single magic food, but some of the best foods to support gut healing include fermented options like yoghurt, kefir, sauerkraut and kimchi, as well as high-fibre foods like oats, lentils, bananas and leafy greens. High-fibre foods like oats, lentils, bananas and leafy greens are good options as well, feeding the beneficial bacteria that support regular digestion and a healthy gut lining.

What can I eat instead of chicken for better gut health?

Looking for chicken substitutes? Tofu, tempeh, and legumes are excellent gut-friendly options packed with fibre, protein, and nutrients—perfect for reducing inflammation while diversifying your diet.

What can I use instead of cream in pasta if I have gut issues?

Many people with gut sensitivity struggle with rich, creamy sauces. Try heavy cream pasta substitutes like oat cream, coconut milk, or blended cashews for a gentler but satisfying alternative.

What can I eat if I can't digest dairy like parmesan?

Dairy isn’t always gut-friendly, especially aged cheeses like Parmesan. Try these parmesan substitutes such as nutritional yeast, vegan parmesan, or aged sheep cheeses, which may be easier on your stomach.