Top 10 Complex Carbohydrates for Gut Health & Lasting Energy

Why Choosing the Right Carbohydrates Matters for Your Energy and Gut Health

Many people ask whether we should ditch carbohydrates altogether – or, if not, which ones are best for us and why. With keto and paleo diets gaining popularity, carbs often get unfairly blamed for weight gain. But carbohydrates are actually the body’s main source of energy, and cutting them out completely can lead to fatigue, cravings, and unsustainable eating habits. What really matters is the type of carbohydrate you choose. Complex carbohydrates, rich in fibre, digest more slowly and support gut and metabolic health – unlike simple carbs, which can spike blood sugar and encourage weight gain. In this post, I’ll share how to choose the best carbs for lasting energy and a happy gut.

Complex vs. Simple Carbohydrates: What’s the Difference?

• Simple carbohydrates, like table sugar, white bread, and sweets, are made of one or two sugar molecules. They digest quickly, can be easy to overeat, and often cause rapid blood sugar spikes followed by crashes.

• Complex carbohydrates, however, are made of long chains of sugar molecules, including starch and fibre. They digest more slowly, providing a steady release of energy, and their fibre feeds beneficial gut bacteria. Because they also contain vitamins, minerals, and phytonutrients, complex carbs are a far better choice than simple or refined carbs for both blood sugar control and gut health.

The complex nature of these kinds of carbohydrates that contain  fibre, vitamins, minerals, and phytonutrients makes complex carbs a far superior choice over simple or refined carbs, both for blood sugar regulation and gut microbiome balance.

How Much Fibre and Complex Carbohydrate Do You Need Each Day?

There’s been plenty of debate lately – especially with TikTok trends like “fibremaxxing” – about how much fibre we should eat. The general recommendation is around 30 g of fibre per day, based on research showing that a variety of plant-based fibres supports a healthy gut microbiome, a strong gut lining, and overall digestive health (something I’m very passionate about!).

That said, the ideal amount depends on factors like your age, sex, body composition, health status, and goals. For most adults, getting 45–55% of daily calories from carbohydrates is well supported. However, those with IBS or IBD (such as Crohn’s or Colitis) often tolerate less fibre and benefit from personalised dietary guidance.

A good approach is to start with 3–6 servings of fibre-rich foods daily, increasing slowly as tolerated. Drink plenty of water to help fibre move through the gut, and aim for a mix of fibre sources to feed different beneficial bacteria. This helps build gut resilience and supports better digestion — without unwanted side effects like bloating or gas.

The Best Complex Carbohydrates

The most beneficial carbs are whole, minimally processed, and fibre-rich. Some of the best include:

• Oats – rich in beta-glucan fibre, supporting cholesterol and stabilising blood sugar.
• Quinoa – a seed high in protein, minerals, and naturally gluten-free.
• Sweet potatoes – provide slow-release energy plus gut-friendly soluble fibre.
• Legumes (lentils, chickpeas, beans) – excellent prebiotics (feeds the gut microbiome) and plant-based protein.
• Brown rice & wild rice – versatile, fibre-containing energy sources.
• Barley & bulgur wheat – wholegrains high in gut-friendly resistant starch.
• Wholegrain bread/pasta – only if truly wholegrain; look for at least 3–4g fibre per slice.
• Berries, apples, pears – fruit-based complex carbs with polyphenols to feed beneficial bacteria.

My top 10 Complex Carbs for Gut Health & Energy Boost 

1. Oats – soluble fibre (beta-glucan) can help reduce cholesterol and supports microbiome balance.
2. Legumes (lentils, chickpeas, beans) – high in resistant starch, boosting short-chain fatty acid production (e.g. butyrate, vital for gut health).
3. Sweet potatoes – nutrient-dense, low glycaemic index, support steady energy release.
4. Quinoa – complete plant protein and excellent alternative to refined grains.
5. Barley – abundant resistant starch to fuel gut bacteria.
6. Apples & pears – soluble pectin fibre especially good for colon health.
7. Brown rice – easy to digest, provides slow energy without blood sugar spikes.
8. Berries – fibre + natural polyphenols that act as prebiotics.
9. Buckwheat – gluten-free, rich in minerals and gut-friendly fibre.
10. Wholegrain rye bread (true sourdough preferred) – dense fibre supporting regularity.

Best Complex Carbs for Workouts & Recovery

For pre-workout fuel:

• Opt for easily digestible carbs with a moderate glycaemic index (e.g. oats, banana with oats, sweet potato, brown rice). These provide steady energy without gut discomfort.

For post-workout recovery:

• Combine complex carbs with protein to replenish glycogen and aid muscle repair. Ideal choices include: quinoa with salmon, lentil stew with brown rice, or wholegrain toast with eggs and avocado.
• Adding colourful vegetables increases antioxidants, which help reduce inflammation linked to intense exercise.

My Final Thoughts on Complex Carbohydrates:

Complex carbohydrates are not just fuel – they also nourish the gut microbiome, regulate blood sugar, and provide essential vitamins and minerals. By choosing a wide range of fibre-rich, wholefood sources, you support both sustained energy and long-term digestive health.

Think beyond “carbs for calories” – instead, view complex carbohydrates as gut-friendly allies that diversify the microbiome, strengthen metabolism, and contribute to emotional and physical wellbeing.

If you would like specific, personalised guidance on the right amount of complex carbohydrates for you and your life stage or find it difficult to digest complex carbohydrates, book a FREE Discovery Call to learn more about how to best support your health and wellbeing naturally through diet and lifestyle interventions👇

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The information contained in this blog is provided for information purposes only. The contents do not constitute medical advice. Always consult a professional before taking any action based on this blog. For personalized guidance, consult Evie Whitehead, a registered and qualified Nutritional Therapist (dipION, mBANT, CNHC). Evie Whitehead disclaims all liability and responsibility arising from any reliance placed on any of the contents.

Evie

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