Your gut microbiome is a collection of trillions of microorganisms that live in your digestive tract and affect your health in many ways. Nourishing your gut microbiome can help you improve your digestion, immunity, mood, and more. Here are some ways to nourish your gut microbiome, based on science:
- Eat a diverse range of foods. This can help increase the variety and number of beneficial bacteria in your gut. Try to eat different types of fruits, vegetables, whole grains, legumes, nuts, seeds, and fermented foods12.
- Eat more fiber. Fiber is the main food source for your gut bacteria and can stimulate their growth and activity. Aim for at least 25 grams of fiber per day from foods like fruits, vegetables, beans, lentils, oats, quinoa, and flaxseeds123.
- Eat fermented foods. Fermented foods contain live bacteria that can colonize your gut and enhance its health. Some examples of fermented foods are yogurt, kefir, kimchi, sauerkraut, kombucha, and tempeh124.
- Avoid foods that can harm your gut microbiome. These include processed foods, fast foods, sugar, artificial sweeteners, and excessive alcohol. These foods can feed harmful bacteria and cause inflammation and dysbiosis125.
- Take probiotics or prebiotics. Probiotics are supplements that contain live bacteria that can benefit your gut health. Prebiotics are supplements or foods that contain fiber or other compounds that can feed your gut bacteria. Both probiotics and prebiotics can help restore or maintain a healthy balance of gut microbes124.