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Gut-Friendly Fun for Bonfire Night

Remember, remember your gut health, this November! among all the excitement of Bonfire Night is a fun time to see friends, watch fireworks and enjoy hot drinks, it’s also a great opportunity to make choices that keep your gut happy.

  1. Getting Outdoors and Moving for a Healthier Gut

One of the best parts about Bonfire Night is being outside in the chilly weather wrapped up in layers. Did you know that spending time outdoors can improve your mood and help reduce stress, which ultimately helps your gut? (1) Moving your body also helps to increase the diversity of good bacteria in your gut.

Regular activity not only has been shown to reduce the risk of some health conditions, including diabetes, heart disease and even depression. (2), but can  increase the number of different good bacteria in your gut. (3) It also improves blood flow to your gut, helping digestion. (4) Plus, moving your body and spending time with friends and family can support your mental health, which we know can also be good news for our gut via the gut-brain connection (find out more about this relationship below!). (5)

  1. Fun Gut-Friendly Bonfire Night Food

 Bonfire Night foods can still be tasty and keep your gut working at its best.

 Fibre-rich foods:

 Fibre is your gut’s best friend. It feeds your gut’s good bacteria, keeps everything moving smoothly, can help with regular bowel movements and prevent constipation. It is recommended that we eat 30g of fibre a day, But, shockingly, only about 4% of UK adults meet this goal. (6) So, what can we do to meet our target?

  • When joining a Bonfire Night party, why not bring a tub of Love Your Gut’s aubergine dip with pitta or take a flask of our sweet potato and orange soup, to share which is hearty, easy to make and full of fibre and vitamin C.
  • Roasted vegetables, or jacket potatoes with their skin on, wrapped in foil with a spoonful of baked beans is also a tasty fibre-rich option.
  • If you’re toasting marshmallows, try apple or pear slices on a skewer. They’re naturally sweet – even sweeter when toasted, full of fibre and perfect for sharing with your friends or family.
  • Another option is red lentil dahl which is hearty, and full of protein and fibre – perfect in a flask on a chilly night. If you want inspiration on how to cook dahl, check out our recipe here.

Spices:

  • Warming spices add flavour and increase gut diversity. Sprinkle cinnamon or paprika on popcorn or add some chilli powder to roasted plantains. Ginger is also soothing and delicious, so consider steeping some ginger in fresh hot water to make a soothing tea. (7)

Nuts and seeds:

  • Swap crisps for a handful of roasted pumpkin, sunflower seeds or mixed nuts. Or sprinkle them on top of chillis or crumbles for a nice crunch. These contain fibre and healthy fats, which may help reduce inflammation. (8)

Aim to combine these gut friendly options with your favourites for a balanced meal. Including more colourful foods helps feed a wider range of bacteria, so try to eat the rainbow!

  1. Keep Your Spark Bright and Stay Hydrated

It’s easy to forget to hydrate when you’re outside having fun! Keep a water bottle or a flask of warm herbal tea by the bonfire to  help you feel your best throughout the night. (9)
Of course, these celebrations often include fizzy or alcoholic drinks. You don’t need to avoid them – just enjoy in moderation, as too much can cause bloating and disrupt digestion. Try to be mindful of your intake by spreading alcohol over at least three days a week and sticking to no more than 14 units per week. Drinking water between alcoholic drinks can also help reduce dehydration. And remember to have a balanced meal before heading out as drinking on an empty stomach can heighten negative effects and be less kind to your gut.

  1. Good Friends, Great Conversations, Happy Gut

Bonfire Night isn’t just about the fireworks and traditions; it’s about having fun and making memories with friends. Your gut and brain are constantly talking back and forth, through a network of nerves and chemicals. Have you ever felt ‘butterflies’ in your stomach? Or had a ‘gut feeling’? These are examples of this gut-brain relationship. When your brain feels relaxed and happy, this can support a calm gut, helping your digestion run smoothly.  In addition, it can support your brain, mood and mental health. Easing your stress is one of the best gifts you can give your gut. If you want to learn more about this gut-brain communication, visit another Love Your Gut blog here: https://loveyourgut.com/all-entries/more-than-a-gut-feeling-exploring-the-gut-brain-axis/

Take-home message

This Bonfire Night, remember it’s in your gut’s best interest to relax, eat good food, have fun and enjoy yourself! Spend time outside in nature, laugh with your friends, enjoy gut-loving food and watch the fireworks.

References:

  1. Beyer et al. (2014). Int J Environ Res Public Health.
  2. Noetel et al. (2024). BMJ.
  3. Clauss et al. (2021). Front Nutr.
  4. Severo et al. (2025). J Clin Med.
  5. Petrut et al. (2025). Nutrients.
  6. GOV.UK. (2025). Natl Diet Nutr Surv 2019–2023 Rep.
  7. Lu et al. (2019). Nutrients.
  8. Sugizaki & Naves. (2018). Nutrients.
  9. Khorsha et al. (2020). J Clin Neurosci.
  10. Nemeth & Pfleghaar. (2025). StatPearls [Internet].
  11. Wang et al. (2025). BMC Public Health.