Eat a diverse range of fruits and vegetables. Besides providing a healthy dose of vitamins and minerals, they’re also a good source of fiber. Aim for three large servings of vegetables a day with at least two or three different sources of fruit. Nuts, seeds, legumes, and whole grains can also help maintain a healthy gut microbiome by providing fiber. Prebiotic and probiotic foods also help to increase the population and diversity of good bacteria.

Good sources of fiber include-

Fruits: Apples, pears, oranges, blueberries, raspberries, blackberries, and strawberries.

Vegetables: Broccoli, green peas, winter squash, and white potatoes and sweet potatoes with skin.

Nuts & Legumes:  Cashews, walnuts, pumpkin seeds, black beans and lentils.  *They’re an excellent source of both fiber and protein.

Whole grains: Barley, brown rice, bulgur, millet, oats, quinoa, whole wheat breads and cereals.

Prebiotics vs. Probiotics

Both prebiotics and probiotics are good for your gut, but they help in different ways

 

Prebiotics are a source of food for your gut’s healthy bacteria. They’re fiber your body can’t digest. So they go to your lower digestive tract, where they act like food to help the healthy bacteria grow.

 

Probiotics are live yeasts and good bacteria that live in your body and are good for your digestive system. Probiotics can be found in dietary supplements and fermented foods like kombucha, yogurt or tempeh. You can take probiotics as supplements or get them through food.

Prebiotics: Almonds, apples, bananas, broccoli, flax seeds, garlic, onions.

Probiotics: Fermented foods such as kimchi, kombucha, miso, sauerkraut, tempeh, yogurt.

Lastly, it is time to reduce your junk food intake. Your gut bacteria just doesn’t like it, so why not try and eliminate it from your diet? Remember, we want to love on our gut! And we’re not just talking fast food. This would also include anything that’s highly processed or has a large amount of refined sugar.