The gut microbiome is the collection of trillions of good bacteria living in your gastrointestinal tract. They help break down food, absorb nutrients, and protect you from harmful germs. A balance of good bacteria is essential for optimal health, affecting digestion, gut hormone production, immune function, metabolism, and even mental and emotional well-being. Stress, diet, sleep, medications, and other factors can disturb this balance.
The way you eat has the biggest impact on the gut microbiome. Choosing the right foods can support good bacteria and restore gut balance. Here is a list of foods that support a healthy gut microbiome and how they help.
What are the benefits of having a balanced gut microbiome?
When the gut microbiome is balanced, it helps to:
- Easily digest food and optimally absorb its nutrients.
- Protect your body by providing an additional line of defense against germs
- Help to lower inflammation levels in the body
- Promote mental wellness via the gut-brain connection.
- Support a healthy metabolism and weight
An unbalanced gut may create digestive problems, lead to frequent illnesses, fatigue, and inflammation throughout the body.
1. Probiotics Found In Fermented Foods Will Support Healthy Microbiomes
The beneficial microbes found in fermented foods are referred to as probiotics, which positively impact the diversity of gut microbiomes.
Some examples of fermented foods are:
- Yogurt with active cultures
- Kefir
- Sauerkraut
- Kimchi
- Idli, dosa batter
- Naturally fermented pickled vegetables
Regularly eating these probiotic-rich foods can help to restore good bacteria, aid in digestion, and decrease bloating.
2. Diet With Fiber-Rich Fruits and Vegetables
Fiber in the diet serves as a prebiotic that nourishes the beneficial bacteria in your gut, and thus is an effective way to support overall gut health.
Fruits and vegetables that support a healthy gut include:
- Apples, bananas, and berries
- Papaya and pears
- Spinach, broccoli, and carrots
- Sweet potatoes
To promote diversity of microbes, select fruits and vegetables from all colors of the rainbow.
3. Whole Grains to Support Beneficial Bacteria in the Gut
The complex carbohydrates and resistant starch found within whole grains are beneficial for supporting good bacteria in the gut.
Whole grain foods that contribute to this are:
- Oats
- Brown rice
- Millet
- Quinoa
- Whole wheat
Regularly consuming these whole-grain foods contributes to regular bowel movements and lowers inflammation in the gut.
4. Legumes and Pulses
Beans, lentils, chickpeas, and peas are great sources of plant-based fiber as well as resistant starch.
Some of the benefits of these foods for gut health are:
- Higher production of short-chain fatty acids
- Enhanced digestion
- Stronger gut barrier function
Using proper preparation methods, such as soaking and cooking legumes, will improve digestibility and decrease bloating.
5. Nuts and Seeds
Providing fiber and healthy fats are nuts and seeds, as well as polyphenols – chemicals that help to create a healthy gut bacteria population.
Prospective sources of nuts and seeds include:
- Almonds
- Walnuts
- Chia seeds
- Flax seeds
- Pumpkin seeds
Even small amounts eaten on a daily basis positively affect your gut microbiome.
6. Foods High in Polyphenols
Polyphenols are chemicals that can be found in plants; they provide a food source for good gut bacteria.
Here are some polyphenol-rich foods to consume for gut health:
- Green tea
- Dark chocolate (70% or higher)
- Blueberries
- Pomegranate
- Olive oil
Eating foods rich in polyphenols decreases inflammation in the gut and increases microbial diversity.
7. Healthy Fats for Maintaining Gut Balance
Healthy fats help keep the gut lining healthy and also reduce inflammation in the gut.
Healthy fats include:
- Extra virgin olive oil
- Coconut oil (in moderation)
- Avocados
- Fatty fish such as salmon
Maintaining a proper ratio of fat to carbohydrate and protein allows for better digestion and absorption of nutrients.
8. Bone Broth and Collagen-Rich Foods
Bone broth contains amino acids such as glycine and glutamine, which help to strengthen the gut lining.
Benefits of consuming bone broth include:
- Improved gut barrier function
- Decreased intestinal permeability
- Assistance with healing digestive tract tissues
Bone broth is particularly beneficial if you are sensitive to/with digestion issues.
9. Herbs and Spices that Benefit the Gut
Certain herbs and spices can help maintain the balance of your gut flora by inhibiting the growth of harmful bacteria.
Gut-friendly spices include:
- Ginger
- Turmeric
- Fennel
- Cumin
- Asafoetida
Regular use of these herbs and spices in cooking will promote healthy digestion.
Foods to Limit for a Healthy Gut
If you want your gut microbiome to remain in harmony, consume less of the following:
- Highly processed food.
- Sweetened foods (natural and/or artificial).
- Regularly drink alcohol in high quantities.
- Carbohydrates that have been refined to an excessive degree.
These foods encourage inflammation in the gut and damage your healthy bacteria.
How Long Does It Take to Improve Gut Health?
Within 2-4 weeks of making dietary adjustments, you should see an improvement in your gut microbiome. The longer-term effects of your new healthy eating style will depend on your ability to maintain these habits over time, meaning that you will not achieve a long-term benefit unless you can stick with them.
The Bottom Line
A diverse gut microbiome that has a thriving ecosystem of bacteria will benefit from a balanced, fiber-rich diet based on whole foods. By consuming foods such as fermented foods, fiber-rich fruits & vegetables, whole grains, legumes, & healthy monounsaturated fats, you can naturally support the health of your gut microbiome and improve your overall well-being. Small incremental changes to your diet can have long-term benefits on both your digestive health & your immune system.
FAQs
Q. What are some examples of food that will support the health of my microbiome?
Foods high in “good bacteria,” such as plain unsweetened yogurt and Kefir. Also, whole grains and legumes provide a good source of fiber and support the growth of healthy bacteria in your gut microbiome.
Q. What foods are best for improving gut microbiome health?
Foods rich in fiber, fermented foods, fruits and vegetables, legumes, and whole grains have shown great potential for supporting gut microbiomes.
Q. How do probiotics and prebiotics differ?
Prebiotics are fiber that helps feed good bacteria, while probiotics provide beneficial bacteria directly.
Q. Can gut health affect your immune system?
Yes, gut health plays an important role in supporting the immune system and lowering inflammation.
Q. How many times a week should you eat fermented foods?
Eating a small amount of a daily serving or a few servings per week is enough for most people.
Q. Are dairy-free fermented foods available for gut health?
Yes, sauerkraut, kimchi, coconut yogurt, and other plant-based fermented foods all support gut health without containing dairy.
Q. Can stress change the balance of your microbiome?
Yes, ongoing stress has been linked to imbalances in gut bacteria (microbiome) and impaired digestion.
Q. Is it possible to heal the gut naturally?
Yes, by making ongoing dietary changes, managing stress, staying well hydrated, getting enough sleep, and having a healthy lifestyle, your gut can naturally heal.
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(The article is written by Deepa Sarkar, Medical Writer, and reviewed by Monalisa Deka, Deputy Manager, Clinical Health & Content, Medical Affairs)