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The number one food on this list is yogurts. Yogurts have been used for centuries for good amount of probiotics. I prefer non dairy yogurt made from coconut milk. The second probiotic rich food is kefir. Kefir is dairy free option and good amount of probiotics are present in it. The third option is apple cider vinegar. Apple cider vinegar supports your digestion and also has good amount of probiotics. The next food is pickles. Every culture has different kind of pickles which are high in probiotic. The next food over here is kombuchas. Kombuchas is fermented black tea which is high in different probiotic. Then comes a kimchi and sauerkraut both of them are high in probiotics. And the last one is green olives which are also very high in probiotics.

The microbiome thrives on diversity, so a diverse diet promotes health. Aim for 30 different types of fruits, vegetables, herbs, spices, nuts, and seeds each week. This is better than consistently eating a limited selection of healthy foods. If your diet currently includes 10 different items, gradually increase the variety to 15, 16, or 17. The key is to incorporate a range of fruits, vegetables, nuts, and seeds into your meals.

Consuming processed foods is bad for the microbiome, regardless of macronutrient profile. Prioritizing whole, plant-based foods with fiber leaves less room for processed foods, essentially avoiding them. There is data showing why different components of processed food are bad for us and our microbiome.

To improve gut health and detox, eat only three meals a day, avoiding snacks, to allow the migrating motor complex to function properly for peristalsis. Increase consumption of green leafy vegetables to detoxify the liver, promote bowel movement due to fiber content, and boost the immune system with antioxidants. Also, increase water consumption, potentially adding fresh lemon, to aid liver detoxification and reduce gas and bloating.

Butyrate must be in the colon to nourish colon cells. One approach is taking butyrate-producing bacterial capsules. Another is consuming butyrate precursors through fermented foods and vinegars. Soluble fiber, not insoluble, is also necessary. Inulin, a soluble fiber, can be found in chicory family vegetables like radicchio, Belgian endive, and chicory, as well as asparagus and artichokes. Okra and root vegetables, such as yams and sweet potatoes, are also good sources of soluble fiber.

You probably wanna keep your microbiome as healthy and diverse as possible. So how do we do that? Well, first of all, you wanna focus on your diet. No surprise here. Focus on eating vegetables, whole grains, legumes. These are fiber rich foods. Fiber rich foods are basically known as prebiotics as they serve as food for the probiotics. Next, you wanna consume probiotic rich foods like yogurt, sauerkraut, kimchi. These foods naturally contain that good bacteria we've been talking about.

Steaming vegetables can help break down fibers, making them easier to digest. Switching to vegetables like squash, steamed cauliflower, broccoli, or asparagus may also reduce digestive stress. These changes can support the gut's microflora as it builds up to digest larger quantities of vegetables.

Probiotics can help fix your gut microbiome. A combination of lactobacillus acidophilus and Bifidobacterium bifidum has clinically shown the most success. Lactobacillus helps make the gut more acidic, which helps with mineral absorption. Iron needs to be in an acidic environment to be absorbed properly. Bifidum is important for the large intestine and helps move things through the digestive tract, which can help with constipation. It also helps with vitamin K2 production. When looking for probiotics, ensure they don't have fillers or magnesium stearate, a flow agent that has never been tested for long-term safety for human consumption.

Fermented vegetables like sauerkraut and kimchi are sources of healthy probiotics. You can blend either of these into a liquid and use it as a marinade for chicken or steak. This is a cheap "gut health hack" that introduces healthy probiotic flora into your gut.

Two to four servings per day of low-sugar fermented foods can reduce inflammatory markers and improve the gut microbiome. Examples of beneficial fermented foods include kimchi, sauerkraut, and natto. Other options are kefir and yogurts that contain a lot of active bacteria. It is important to choose low-sugar varieties of these foods.

Artificial sweeteners, refined grains, and fried foods impact the gut, causing imbalance and inflammation, potentially leading to IBS and other diseases by increasing bad bacteria. To improve gut health, gradually reduce consumption of these processed foods. Instead of eating them three times a day, try reducing it to two times a day. Start slowly and do what you can, and you will feel the impact it has on your digestive system.

To build a healthy gut, take probiotics and aloe vera juice before breakfast. Slippery elm can also help soothe and heal the gastrointestinal tract. Stop consuming irritants to support gut health.

Hydration is important for a healthy digestive system and gut function. Regular exercise promotes healthy digestion and can positively affect the gut microbiome. Stress management is also key; relaxation techniques like meditation, yoga, or deep breathing exercises can lower stress levels and support gut health. Getting seven to nine hours of quality sleep each night allows the body and gut to recover and function optimally.

Avocado and sourdough bread may help reduce the need for multiple pills. Avocados contain 14 grams of fiber, which fuels bacteria that create small chain fatty acids. These fatty acids fuel the colon cell wall, leading to less inflammation. Two avocados a day provide all the necessary folate, vitamin C, vitamin B6, and potassium, along with the required fiber.

Fiber is essential for optimal health and gut function. The gut contains 100 trillion bacteria, some good and some bad. Consuming both soluble and insoluble fiber feeds the good bacteria, allowing them to thrive. Without fiber, bacteria will consume the intestinal lining, leading to microscopic leaks in the gut wall, allowing unwanted chemicals to enter the bloodstream and cause inflammation. Insoluble fiber also helps to reduce the risk of colon cancer by brushing away dead cells in the colon.

To heal an irritated gut, eliminate irritants like wheat, dairy, refined sugar, and alcohol, which exacerbate inflammation. Probiotics are essential because medications like cortisone can damage gut flora. Slippery elm is beneficial as it coats, soothes, and heals the gut lining.

Hydration is essential for a healthy gut, as the gut lining requires water to function and repair itself. Lack of hydration can lead to sluggish digestion and toxin buildup. Adding minerals or lemon to water can improve absorption, particularly when drinking filtered water. It is recommended to consume 16 to 20 ounces of water before drinking coffee to support gut health.

Probiotics are important for gut health. Seven foods that are the best source of probiotics are: yogurt, specifically non-dairy yogurt made from coconut milk; kefir, a dairy-free option; apple cider vinegar, which supports digestion; pickles, which vary across cultures; kombucha, a fermented black tea; kimchi and sauerkraut; and green olives.

This is why I include fermented foods at the top of my gut check food plan. I recommend yogurt. Make sure to check the labels and avoid flavored yogurt loaded with added sugar. I recommend opting for coconut, hilling nut yogurt, or plain sheep and goat milk yogurt.

Maintaining a healthy and diverse microbiome is a key goal. To achieve this, the conversation emphasizes focusing on diet as the primary strategy. The recommended dietary pattern centers on consuming vegetables, whole grains, and legumes. These foods are highlighted for being rich in fiber, which plays a crucial role in supporting a healthy microbiome. Fiber-rich foods are described as prebiotics because they serve as food for probiotics, helping to nourish the beneficial bacteria already present in the gut. In addition to prebiotic fiber sources, the guidance underscores the importance of including probiotic-rich foods in the daily diet. Specifically named probiotic-containing foods include yogurt, sauerkraut, and kimchi. These foods are identified as natural sources of the “good bacteria” that have been discussed in relation to maintaining gut health. The overall message is that a combination of fiber-rich, prebiotic foods and probiotic-rich foods can help preserve and enhance the diversity and health of the microbiome. The key actionable takeaways are the following: prioritize vegetables, whole grains, and legumes as foundational components of meals to increase fiber intake; recognize fiber-rich foods as prebiotics because they feed probiotics; and incorporate probiotic-rich foods such as yogurt, sauerkraut, and kimchi to introduce and sustain beneficial bacteria. This dual approach—feeding existing beneficial microbes with prebiotics and introducing live beneficial microbes through probiotics—is presented as the path to keeping the microbiome healthy and diverse. Overall, the guidance blends dietary emphasis with everyday food choices, focusing on reach (vegetables, whole grains, legumes) and diversity (a variety of prebiotic and probiotic sources) to support gut health. The emphasis remains on natural, commonly available foods and on understanding the relationship between fiber as nourishment for probiotics and the direct intake of probiotic foods. No additional interventions or alternatives are discussed beyond diet-based strategies involving prebiotics and probiotics.

Consuming two to four servings of low-sugar fermented foods daily, such as kimchi, sauerkraut, and natto, can reduce inflammatory markers and improve the gut microbiome. Examples of beneficial fermented foods include kefir and yogurts with active bacteria, provided they are low in sugar.

Lower fiber diets starve gut bacteria, leading to decreased diversity and potentially causing bacteria to feed on the mucus lining. Studies show fruits, vegetables, tea, coffee, red wine, and dark chocolate correlate with increased bacterial diversity due to their polyphenol content. Conversely, foods high in dairy fat and sugar-sweetened sodas correlate with decreased diversity. Minimally processed, fresh foods with more fiber are better fuel for gut bacteria. Lightly steamed, sauteed, or raw vegetables are typically more beneficial than fried dishes.

Prebiotics feed microbes and are essential. Fiber, psyllium, fruits, and vegetables are good prebiotics. One should aim for 25-30 grams of fiber daily. As people age, increasing fiber intake becomes more important due to sluggish colons. While beans and lentils are generally considered good sources of fiber, they can cause gas and bloating, especially in individuals with dysbiosis. It's recommended to avoid beans, corn, and chickpeas in these cases. Prebiotic supplements can increase bifidobacteria. Fennel, beets, and sweet potatoes are good prebiotic options. Orange beets are preferred over red beets because red beets can change the color of urine and stools.

Fermented foods are at the top of the speaker's gut check food plan. Yogurt is recommended, but flavored yogurts with added sugar should be avoided. Coconut, hilly nut yogurt, or plain sheep and goat milk yogurt are better options.

You should eat fermented foods every day; if you’re not, you’re not serving your body. You can ferment any vegetable you like, and I’ll add fermented foods to salads at home to get those bacteria. Dahi, kefir, sauerkraut, kimchi, and kombucha are good options; Kombucha is a nice fermented drink as well. Anything fermented. Fermented stuff is really good, except for beer. The trouble with beer is it’s also a lot of alcohol, and drinking alcohol is deleterious because you destroy gut bacteria with alcohol intake; it sterilizes.