A happier gut doesn’t require a cupboard full of supplements. It’s small, repeatable habits. Here are five high-impact moves—with what to buy in South Africa and exactly how to start this week.
Eat More Fibre (and more variety). Why it helps:
Your gut microbes ferment fibre into short-chain fatty acids (SCFAs) that calm inflammation, support your gut lining, and help immunity. Higher fibre is consistently linked with better gut outcomes.
How to do it this week:
• Build each plate: 1/2 veg or salad + 1/4 whole grain or legume + 1/4 protein.
• Aim for 30 different plants across the week (veg, fruit, legumes, whole grains, nuts, seeds).
• If you’re short on fibre, add 1/2–1 Tbsp psyllium husk daily in water or plain yoghurt. Increase slowly and drink extra fluids.
SA trolley picks:
• Jungle Oats or Simple Truth Steel-Cut Oats (Checkers)
• Spekko brown basmati; Woolworths bulgur/quinoa mix
• Koo chickpeas/beans (tinned), PnP brown lentils
Add One Small Fermented Food Daily
Why it helps:
Dietary patterns rich in fermented foods increase microbiome diversity and can lower inflammatory markers.
How to do it this week:
• Choose one: 3/4 cup amasi (maas) or plain yoghurt/kefir; OR 2 Tbsp raw sauerkraut/kimchi; OR 1/2–1 cup unflavoured kombucha.
• Keep it plain—added sugars can irritate sensitive guts.
SA trolley picks:
• Woolworths Plain Kefir or Double-Cream Plain Yoghurt
• Woolworths or Checkers Simple Truth Raw Sauerkraut/Kimchi
• Pick n Pay Amasi
Eat The Rainbow (polyphenols = microbe snacks)
Why it helps:
Colourful plant compounds (polyphenols) reach the colon, where microbes convert them into helpful metabolites. Diets richer in polyphenols are linked with more beneficial bacteria and diversity.
How to do it this week:
• Add 1–2 colourful extras to every meal: berries, grapes, olives, red cabbage, onions, herbs, extra-virgin olive oil, 70–85% cocoa.
• Swap one coffee for rooibos tea a day (a uniquely South African polyphenol-rich option).
SA trolley picks:
• Frozen mixed berries (Woolworths/Checkers)
• Rooibos tea (any brand), Extra-Virgin Olive Oil
• Unsweetened cocoa powder
Move Your Body—Gently, Most Days
Why it helps:
Regular low-to-moderate exercise supports the gut barrier and favours a healthier microbial profile. Ultra-hard sessions can temporarily upset the gut—consistency wins.
How to do it this week:
• 30 minutes, 5 days/week: brisk walking, cycling, swimming, or a beginner strength routine.
• New to exercise? Do 10-minute walks after meals to help motility and blood sugar, then stack them.
SA ideas:
• Parkrun on Saturdays, neighbourhood walks, free YouTube body-weight sessions.
Protect Your Gut With Sleep and Routine
Why it helps:
Your microbes keep daily (circadian) rhythms that sync with your eating and sleep patterns. Irregular routines can disrupt those rhythms; steadier routines help restore them.
How to do it this week:
• Keep a fixed wake time (even on weekends).
• Try a roughly 12-hour kitchen window most days (example: breakfast 7:00, last bite by 19:00).
• Shift worker? Anchor one consistent meal and get light exposure at the same time daily.
7-DAY GUT-FRIENDLY CHECKLIST
Tick off daily:
• Plants: 5+ different plant foods/day (aim for 30/week).
• Fermented: 1 small serving (e.g., 3/4 cup amasi or 2 Tbsp sauerkraut).
• Fibre booster: psyllium 1/2–1 Tbsp/day, build up slowly.
• Move: 30 minutes (or 3 x 10-minute post-meal walks).
• Routine: consistent sleep and a 12-hour kitchen window most days.
BUDGET-FRIENDLY SA SHOPPING LIST
• Base fibre: Jungle Oats; Spekko brown basmati; whole-wheat wraps.
• Legumes: Koo chickpeas/beans; PnP brown lentils.
• Fermented: Woolworths Plain Kefir or Plain Yoghurt; Raw Sauerkraut (Woolworths or Checkers Simple Truth); PnP Amasi.
• Polyphenols: Rooibos tea; frozen mixed berries; red cabbage; olives; Extra-Virgin Olive Oil; cocoa.
• Extras: Psyllium husk (Clicks/Dis-Chem); mixed nuts/seeds.
IF YOUR GUT IS SENSITIVE
• Increase fibre and ferments slowly (every 2–3 days).
• Rinse tinned beans; start with 1/4–1/2 cup portions.
• Keep ferments plain; add flavour with lemon, herbs, EVOO.
• Hydrate: 6–8 glasses water; add a rooibos if bored.
QUICK ADD-TO-CART MEAL IDEAS
• Berry-Oats Bowl: Cook oats; stir in frozen berries; top with plain yoghurt and a sprinkle of seeds.
• Chickpea Crunch Salad: Chickpeas + chopped red cabbage + cucumber + parsley + EVOO + lemon, topped with 2 Tbsp sauerkraut.
• Warm Lentil Plate: Brown lentils + roasted veg + drizzle of EVOO; side of amasi or a small kefir smoothie.
Start with one thing: a fibre-rich breakfast, a spoon of psyllium, or a small daily ferment. Keep it boringly consistent. Your microbes will do the rest.
REFERENCES (plain-English list)
• Wastyk HC et al. Diet rich in fermented foods increases microbiome diversity and lowers inflammatory markers (clinical trial).
• Matenchuk BA et al. Sleep and circadian rhythms influence the gut microbiota (review).
• Hawley JA et al. Exercise, gut microbiome and GI function (review).• Plamada D et al. Polyphenols and the human gut microbiota (review).
• Jalanka J et al. Psyllium improves stool consistency and modulates the microbiota (clinical evidence).
Want a ready-to-use gut-friendly meal plan with shopping lists and SA product swaps? Visit the Meal Plan Shop