The BBGs: A Simple Daily Habit for Gut Health and Inflammation

SuccessFuel Nutrition
Aug 6
3 min read

Updated: Oct 8

Looking for a simple daily habit for gut health and inflammation? Boost your gut health and reduce inflammation with one easy, evidence-based habit: BBGs — Beans, Berries, Greens, Seeds & Nuts. — Looking for a **simple daily habit for gut health and inflammation**? Boost your gut health and reduce inflammation with one easy, evidence-based habit: **BBGs — Beans, Berries, Greens, Seeds & Nuts**.

If you’ve ever felt overwhelmed by gut health advice, you’re not alone. Between food trends, strict protocols, and complicated supplements, it’s easy to forget that gut health often starts with simple, consistent habits. That’s why I love sharing one of my favourite tools: BBGs.

BBGs is a short, memorable abbreviation that stands for:

Beans
Berries
Greens
Seeds- Nuts

The idea is simple: aim to include a handful of each, every single day.

These five foods are nutrient-dense, anti-inflammatory, and fibre-rich—making them incredibly supportive for your gut, immune system, and energy levels.

Beans (or Lentils)

How much? Around 80–100 grams per day (cooked).Examples: Chickpeas, lentils, black beans, butter beans, edamame, kidney beans.

Why they matter:

Beans and lentils are packed with fibre and plant protein. The fibre feeds your gut bacteria and supports regular digestion, while the slow-digesting carbs help with blood sugar and energy stability. They're also rich in minerals like iron and magnesium.

How to use them:

Toss into salads or grain bowls
Blend into hummus or dips
Stir into soups or curries
Mash on toast for a quick lunch

Berries

Fresh or frozen—both are great.Examples: Blueberries, raspberries, blackberries, strawberries, boysenberries.

Why they matter:

Berries are rich in antioxidants, especially polyphenols, which help reduce inflammation and protect your gut lining. They’re also a natural source of fibre and vitamin C.

How to use them:

Add to oats, smoothies, or yoghurt
Snack on frozen berries straight from the freezer
Mix into baked oats or chia pudding
Add to salads for a sweet twist

Greens

How much? A couple of handfuls per day.Examples: Spinach, kale, rocket, silverbeet, broccoli, cabbage, bok choy.

Why they matter:

Leafy greens are high in prebiotic fibre, folate, magnesium, and anti-inflammatory phytonutrients. They help regulate digestion and support overall gut balance.

How to use them:

Blend into smoothies
Add to eggs or frittatas
Throw a handful into any bowl or meal
Ask for greens on the side when eating out (off-menu works!)

Seeds

Just a tablespoon or two daily.

Examples: Chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, hemp seeds.

Why they matter:

Seeds are small but mighty! They provide essential omega-3s, fibre, zinc, and antioxidants. Chia and flax especially help with regularity and soothing inflammation.

How to use them:

Sprinkle on oats or muesli
Stir into smoothies or yoghurt
Mix into homemade bliss balls
Add to roasted veggies or salads

Nuts

A small handful each day.

Examples: Almonds, walnuts, cashews, Brazil nuts, hazelnuts.

Why they matter:

Nuts are rich in healthy fats, fibre, vitamin E, and minerals like selenium and magnesium. They help lower inflammatory markers and support your nervous system.

How to use them:

Snack on raw or roasted
Add to porridge or overnight oats
Toss into grain bowls or stir-fries- Blend into nut butter

Why BBGs Work

Anti-inflammatory: Each food group helps reduce systemic inflammation in a slightly different way—through antioxidants, fibre, and healthy fats.
Gut-loving: Together, they feed beneficial bacteria, support regular bowel movements, and help protect your gut lining.
Simple and sustainable: No strict rules, no counting macros—just consistent, whole-food additions.

Think of BBGs as a checklist rather than a restriction. If you miss one, no stress—just try again tomorrow.

Simple Daily Habit for Gut Health, Immunity, and Inflammation:

How to Build Your BBG Routine

Start with one or two: If adding all five feels like too much, begin with beans and berries, then build from there.
Create a “BBG station” in your pantry or fridge with pre-cooked lentils, mixed seeds, frozen berries, and a bag of spinach.
Add them to what you’re already eating: Sprinkle seeds on toast, toss berries in your cereal, or add beans to soup.

Final Thoughts

Gut health doesn’t have to be complicated. By including BBGs—Beans, Berries, Greens, Seeds & Nuts—every day, you’re giving your body powerful tools to reduce inflammation, support digestion, and feel better from the inside out.

Start where you are. Keep it simple. Let your gut thank you later.