Known as the microbiome, your gut is home to millions of bacteria and other microbes—both good and bad—that can influence your health in numerous ways. The key lies in balancing the ratio of good to bad bacteria within the gut microbiome. According to a 2019 review in the journal Microorganisms, this “right balance” varies for each person, as everyone has their unique microbiome profile, initially influenced by factors such as the method of birth and whether they were fed infant formula or breast milk.

The Impact of Diet on Gut Health

What you eat directly influences the makeup of bacteria in your gut. Proponents of a mainly vegetarian diet will point to studies that show how switching from a mostly animal-based diet to a mostly plant-based diet (or vice versa) can alter the makeup of your microbiome in as little as 24 hours—for better or worse.

For many people, the statements below are true and are likely to improve your gut health tremendously.

How to Improve Your Microbiome

So, how do you improve your own microbiome? The answer lies in what you eat. Focus on consuming more probiotics, prebiotics, fiber, polyphenols, and fermented foods, while eating less of artificial sweeteners, red meat, processed foods, and alcohol.

Probiotics

Probiotics are beneficial bacteria that live in your gut and can be found in fermented foods. Here are some examples:

1. Sauerkraut: Made from cabbage and salt, sauerkraut is a rich source of probiotics. During fermentation, microorganisms eat the sugar in cabbage and produce carbon dioxide and acids. The probiotics created during fermentation assist with digestion and add good bacteria to your gut. Try making your own sauerkraut, as most store-bought versions are pasteurized, which kills both bad and beneficial bacteria.
2. Kimchi: This spicy Korean cousin of sauerkraut is made from fermented cabbage, scallions, radishes, and sometimes shrimp. It adds a flavorful kick to dishes and is a great source of probiotics.
3. Kefir: Similar to drinkable yoghurt, kefir is made when kefir grains ferment the sugars in milk, resulting in a tart and slightly thicker consistency. It’s packed with probiotics, especially if the milk is pasteurized prior to fermentation.
4. Kombucha: A tart, fizzy tea made by fermenting green or black tea with a SCOBY (symbiotic colony of bacteria and yeast) and sugar. Homemade kombucha can have higher probiotic content compared to commercial varieties, which are often pasteurized.
5. Miso: A fermented paste made from soybeans, barley, or rice. It’s high in beneficial bacteria and can be used in sauces, dressings, and soups.
6. Tempeh: Made from fermented soybeans pressed into a cake, tempeh is high in protein and probiotics. It’s a versatile ingredient that can be grilled, sautéed, or baked.
7. Yoghurt: Probably the most popular probiotic food, yoghurt is made by adding good bacteria to milk. Look for brands with the “Live & Active Cultures” seal to ensure you’re getting plenty of probiotics.

Prebiotics

When establishing more probiotic bacteria in your gut, you need to feed them with prebiotics so they can flourish. Prebiotics are fibres that feed beneficial probiotics in your gut. Here are some prebiotic-rich foods:

1. Jerusalem Artichokes: Also known as sunchokes, they are high in inulin, a prebiotic fibre. They can be roasted or eaten raw in salads.
2. Leeks: Leeks are high in fructans and are versatile vegetables that can be added to many dishes.
3. Onions: Chock-full of inulin, fructans, and fructooligosaccharides, onions can improve various health conditions and are easy to incorporate into meals.
4. Raspberries: A rich source of fibre and polyphenols, which act as prebiotics, enhancing the growth of beneficial bacteria.
5. Beans and Legumes: Black beans, chickpeas, lentils, and other legumes are high in fibre, which your gut bacteria ferment, producing beneficial compounds.
6. Asparagus: High in fructans and antioxidants, asparagus can be roasted or added to salads and pasta.
7. Garlic: Contains inulin and fructooligosaccharides, which support a healthy gut and provide various health benefits.
8. Bananas: Green bananas are rich in resistant starch, a fibre that promotes beneficial bacteria growth.
9. Pears: High in fibre and pectin, pears can help lower cholesterol and support gut health.
10. Watermelon: High in fructans and water content, making it a hydrating, gut-friendly fruit.

Polyphenols

Polyphenols are plant chemicals that gut microbes love. They are found in berries, apples, artichokes, red onions, tea, dark chocolate, and other fruits and vegetables. Gut bacteria feed on polyphenols and produce beneficial substances, which can positively influence conditions like cancer, diabetes, cardiovascular diseases, and ageing.

Foods to Avoid for Gut Health

To support a healthy microbiome, it’s also important to limit certain foods that can harm your gut bacteria:

1. Artificial Sweeteners: Artificial sweeteners like aspartame, saccharin, and sucralose, which are found in diet sodas and processed foods, can negatively change the composition of your gut microbiome.
2. Processed and Refined Foods: Lack diversity and fibre and are often filled with added sugars, salt, artificial sweeteners, and preservatives.
3. Alcohol: Excessive consumption can negatively impact the gut microbiome. Moderate drinking might have some benefits, but it’s best to consume alcohol in moderation.
4. For more, check out my article: Ten best ways to destroy your gut microbiome!

The Bottom Line

For most people, achieving a healthy gut microbiome comes down to a balanced diet rich in fruits, vegetables, nuts, seeds, and whole grains for prebiotics, and fermented foods like yogurt and kombucha for probiotics. If you don’t normally include these foods in your diet, add them gradually to avoid unwanted gas and bloating.

Start with small amounts and increase the quantity based on how you feel. Also, remember to limit processed foods and those high in added sugars, salt, artificial sweeteners, and alcohol to keep your gut bacteria happy and reduce the risk of chronic diseases. By making these dietary changes, you can significantly improve your gut health and overall well-being.

Look after yourself and live with intention!!!