A microbiome friendly diet helps to balance your gut microbiome

Your gut microbiome is made up of trillions of microorganisms and bacteria (friendly and unfriendly) living in your stomach.   

When in balance these microorganisms contribute to your overall health by fighting off harmful invaders, regulating your metabolism and mood, and creating short chain fatty acids that decrease inflammation, boost brain function and help your immune system 

A microbiome friendly diet encourages the growth of helpful bacteria in the digestive tract. This type of diet provides your gut microbes with lots of good fiber to feed on, in turn allowing helpful gut bacteria to flourish 

Long term, this healthy balance leads to an equally healthy immune system and decreased risk of developing diabetes, obesity, heart disease, and immune disorders like irritable bowel syndrome 

Added bonus – the gut and skin have a close relationship (often referred to as the gut-skin axis), so a healthy and balanced gut also helps you achieve clear, healthy skin.


Here are 6 ways to promote a healthy gut microbiome with your diet: 

1. A diverse diet is key 

Make sure that you are eating a wide variety of fruits and vegetables, the microbiome thrives on diversity. Eat the rainbow every week. 

2. Keep the crunch 

Soft overcooked vegetables are too quickly digested and do not leave anything for the gut microbes to feed on. Lightly cook your veggies so that they still have some crunch to feed your microbiome. 

3. Eat further down the vegetable 

Do not throw away the stalks and stems, eat them and feed your gut microbes so they can protect you. 

4. Fiber, fiber, fiber 

Healthy gut bacteria love fiber. High fiber foods include: 

  • Avocado 
  • Kale 
  • Spinach 
  • Leeks 
  • Bok Choy 
  • Artichokes 
  • Asparagus 
  • Leafy greens 


5. Fermented Food

Eat fermented and cultured foods naturally high in probiotics to reintroduce good bacteria into your gut 

  • Kefir 
  • Kimchi 
  • Sauerkraut  
  • Miso 
  • Tempeh 
  • Yoghurt 

6. Nature knows best 

Stay away from food additives that impact negatively upon your gut microbiome. These harmful food additives include: 

  • Emulsifiers 
  • Stabilizers 
  • Artificial Sweeteners 
  • Thickeners 
  • Preservatives