Gut health: how to feed your microbiome every day

Your gut microbes ferment fiber and produce short-chain fatty acids that nourish intestinal cells and help regulate inflammation. A diverse microbiome is associated with stronger metabolic and immune markers.

Three useful levers

1. Plant diversity

A practical goal is 30 different plant foods per week, including fruits, vegetables, grains, legumes, seeds, nuts, and herbs.

2. Prebiotic fiber

Garlic, onion, leeks, slightly green bananas, oats, barley, and beans are rich sources. Increase fiber gradually to reduce discomfort.

3. Fermented foods

Plain yogurt, kefir, sauerkraut, kimchi, and miso provide live microorganisms. Regular intake may improve microbial diversity.

What gets in the way

• A repetitive, low-fiber diet.
• Excess alcohol.
• Unnecessary antibiotic use.
• Chronic stress and poor sleep.