What to Eat to Optimize your Gut Health

Plant-based diets improve gut health because plants contain fiber, prebiotics, and polyphenols. All of these improve the health of your gut microbiome. Eating probiotics also improves your gut microbiome’s health.

- FIBER - We are unable to break down some types of fiber, so the bacteria in our gut break these foods down for us. Think of fiber as fertilizer for the bacteria in your gut. Fiber feeds and nourishes the good bacteria in your gut.

Fiber increases the growth of healthy bacteria in your gut and also decreases inflammation in the gut.

Fiber also keeps your digestion running smoothly which keeps your gut bacteria healthy and happy.

• Fruits, vegetables, legumes- beans/ peas/ lentils, and whole grains contain fiber. This list is not exhaustive but see ideas below for fiber-containing foods.

• Apples, Avocado, Beans (black, green beans, lima, lentils, navy beans, pinto, soy beans), Blackberries, Broccoli, Brussel sprouts, Carrots, Green peas, Jicama, Oats, Peach, Pear, Peas (black eye pea, chickpea), Raspberries, Sweet potato, Turnip greens, Winter squash

- POLYPHENOLS - Feed the healthy bacteria in your gut.

• Apples, Berries, Citrus fruits, Coffee, Dark chocolate (should be at least 70% cocoa), Flaxseed, Green tea, Herbs/spices, Nuts, Olives, Olive oil, and Tea are all polyphenols.

- PREBIOTICS - Food/fertilizer for the bacteria in your gut. We cannot break these foods down, so they are broken down by the bacteria in the gut.

• Apples, Asparagus, Barley, Sourdough and rye breads, Bananas, Cocoa, Flaxseed, Garlic, Leeks, Legumes- beans/peas/lentils, Oats, Onions, Plantains, Walnuts, and Whole wheat products are all prebiotics.

- PROBIOTICS- Live bacteria that populate your gut.

• Some dairy products - Cultured yogurt, some Cheeses, Kefir, Lassi.

• Some fermented foods - Kimchi, Miso, Sauerkraut.

**Look for "live and active cultures" on food labels to make sure these food products actually contain probiotics.