Experts are urging Britons to adopt a Mediterranean diet for better digestive health in 2026, as new insights reveal the gut's central role in overall wellbeing. Dr Nurulamin Noor, a clinical lecturer in gastroenterology at the University of Cambridge, said: 'Studies have shown that a Mediterranean diet leads to better digestive health.' He recommends plenty of fruit, vegetables and fish, while limiting processed foods, high-fat dairy and red meat.
Dr Ajay Verma, a consultant gastroenterologist at Kettering General Hospital, emphasised balance: 'Make sure what you put into it is balanced, and that you clear out its waste products adequately.' He advises that after a heavy meal, the next day should be lighter to allow the gut to recover. Dr Nisha Patel of Imperial College Healthcare NHS Trust added that a healthy gut relies on 'balance, diversity and routine,' and warned against alcohol, caffeine, fatty or spicy foods, and artificial sweeteners.
Fibre intake remains critically low, with a 2023 report finding 96% of Britons aged 11 and over do not consume enough. The recommended amount is 25-35g per day. Dr Wendi LeBrett, a US-based gastroenterologist, noted that an apple provides about 4g of fibre, while a serving of beans offers 5-6g. She said: 'Fibre has been shown to be beneficial for cardiometabolic health: it helps with blood sugar regulation, cholesterol and overall heart health.'
For those suffering from constipation, Dr Verma recommends kiwis as 'one of the most effective dietary interventions,' along with linseeds or flax seeds stirred into yoghurt. Increasing fibre can also help reduce wind, as it clears the bowels more effectively. However, experts caution against overloading on protein at the expense of fibre, urging a balanced approach.
Dr Verma also highlighted a worrying rise in bowel cancer among under-50s, citing high-profile cases like Deborah James and Adele Roberts. While the exact cause is unclear, ultra-processed foods (UPFs) are suspected. He noted that a completely UPF-free diet is 'virtually impossible,' but reducing them where possible is advisable.
