2026 superfood trends: Fibre-rich whole foods, legumes, skyr protein & chia seeds for gut health and longevity

In 2026 the “new superfoods” are more about everyday, fibre-rich, whole foods that support gut, heart, energy and metabolic health.

Fibre awareness is starting to trend so the star foods are beans and pulses, chia and flax seeds, in particular nuts, fermented and high-protein dairy options.

I would have to put at the top of this list legumes and pulses.

There are so many reasons why legumes and pulses deserve to be at the top of the list, they are high fibre, plant protein, low cost, sustainable and minimally processed.

They also provide substantial amounts of soluble and insoluble fibre, which support gut microbiota, improve digestive health and keep you regular, as well as lowering LDL cholesterol and helping to moderate post-meal blood glucose. They are an excellent tool when managing type 2 diabetes, heart health and are also very filling. Research shows that consuming legumes and pulses on a regular basis is linked to longevity.

Chia seeds have gone viral and they deserve all the hype. You can see them used as “the internal cleanser” and as detox drinks but the thing is they are nutrient dense, a plant source of the all important omega-3 and contain fibre, plant protein, calcium and magnesium.

Chia seeds can help you feel satiated, help keep the bowel regular and are heart healthy. When you consume the seeds raw they expand up to 12 times their size in your body so soaking them is advised unless consuming small amounts.

They are amazing in your cereals, porridge, yoghurt, baked goods, salads as a garnish and make their own perfect pudding.

Nuts are always a superfood but pistachio and brazil nuts are definitely a stand-out. Pistachios provide complete protein which means all nine essential amino acids, along with fibre, potassium and healthy fats.

Brazil nuts are being promoted for their excellent selenium content — all you need is two a day to meet daily requirements. Due to their high selenium content it is advised to avoid large amounts.

Fermented foods have been a trend for many years but you will see in 2026 a movement in more products associated with fermented foods such as ready to drink gut beverages and fermented breads.

The term fibre-maxxing will be more prevalent and we will see more beverages fortified with fibre and prebiotics. While we will see a surge in these products as brands get on the trend, the best sources of fibre are always whole grains, vegetables, bean, chickpeas, lentils, whole grains, nuts, seeds and fruit.

Greek yoghurt is definitely mainstream but now there are other high protein dairy products on the rise like skyr.

Skyr is a traditional Icelandic cultured dairy product that looks and eats a lot like very thick yoghurt, but is technically a soft fresh cheese made from skim milk.

While it is still niche in Australia, skyr is definitely gaining momentum being stocked in more and more supermarkets. Skyr is high in protein, relatively low in fat and lower in lactose than regular yoghurt due to fermentation and straining. Both of these foods support gut health, are a source of calcium and protein and can be added to smoothies, breakfast, desserts, to make sauces or enjoy on their own.

The new superfoods of 2026 are refreshingly simple, they are affordable, accessible staples that quietly deliver big outcomes for gut, heart and metabolic health. Rather than quick fixes, the real power lies with these foods.

They work together in supporting your microbiome, protein supporting muscle, blood-sugar control and healthy fats nurturing your heart and hormones.

If you consistently include these superfoods in every meal, you’re not just following a trend, you’re creating a sustainable way of eating that supports energy, disease prevention and longevity for the long term.