5 Ways to Boost Your Gut Health Using Kiwi-Grown Foods

Gut health has become one of the hottest topics in nutrition, and for good reason. A healthy gut microbiome—the community of trillions of bacteria living in your digestive system—has been linked to everything from better digestion to a stronger immune system and even improved mood. In New Zealand, where locally grown produce and sustainable eating are part of our culture, there are plenty of gut-friendly foods available right in our backyard.

Here are five evidence-based, easy, and Kiwi-centric ways to support your gut health starting today:

1. Eat More Prebiotic-Rich Foods

Prebiotics are special types of dietary fibre that feed the beneficial bacteria in your gut. Some of the best prebiotic foods are grown right here in Aotearoa:

• Jerusalem artichokes (also known as sunchokes)
• Leeks, garlic, and onions from Canterbury and Waikato
• Asparagus from Hawke's Bay
• Oats from South Island growers

Tip: Add oats to your breakfast, sauté onions into your dinner, and toss asparagus through your salad to keep your gut bacteria thriving.

2. Go Fermented

Fermented foods contain probiotics—live microorganisms that contribute beneficially to your gut microbiota. While yoghurt is a common option, there are many other probiotic-rich foods that suit Kiwi tastes:

• Sauerkraut (look for raw, unpasteurised versions in the fridge section)
• Kombucha from NZ brands
• Kefir, a fermented milk drink that’s like drinkable yoghurt

Tip: Try adding a spoonful of sauerkraut to your burger or including a small glass of kefir with breakfast.

3. Eat the Rainbow – Especially NZ Grown Produce

Different plant colours contain different polyphenols and fibres, which nourish a diverse microbiome. Some great NZ-grown options include:

• Purple kūmara, beetroot, and red cabbage
• Golden kiwifruit (which is also clinically shown to support digestion!)
• Blueberries and blackcurrants from the South Island

Tip: Aim for at least 5 servings of colourful veggies and fruit per day. A smoothie with blueberries and golden kiwifruit is a delicious start.

4. Cut Back on Ultra-Processed Foods

Diets high in refined sugars, artificial additives, and emulsifiers may harm gut bacteria diversity. Many ultra-processed foods dominate modern diets—but in New Zealand, we have the advantage of fresh, seasonal foods.

Tip: Choose whole or minimally processed foods 80–90% of the time. Think Vogel’s rye toast over white bread, or plain yoghurt over flavoured varieties.

5. Try Resistant Starch – The Gut's Favourite Carb

Resistant starch is a type of carbohydrate that resists digestion and feeds good gut bacteria. It’s found in:

• Cooked and cooled kūmara or potatoes
• Green bananas
• Lentils and legumes (if tolerated)

Tip: Make a potato salad using cooked and cooled agria potatoes, olive oil, Dijon mustard, and herbs—perfect as a BBQ side or lunchbox filler.

Final Thoughts

Your gut microbiome is as unique as your fingerprint and it's shaped daily by what you eat. By embracing New Zealand-grown, gut-friendly foods, you can support not only your digestive health but also your energy, mood, and long-term wellbeing.

If you're dealing with bloating, irregular digestion, or want a personalised plan to optimise your gut health, book a nutrition consult today with Kylie Russell Dietitian.

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