10 Ways to Nurture a Healthy Gut Microbiome through Nutrition​

Load Up on Fibre: A diet rich in fibre is essential for a healthy gut. Fibre helps promote regular bowel movements, supports the growth of beneficial gut bacteria, and reduces the risk of digestive issues like constipation and diverticulosis. Aim for natural food sources of fibre, like: fruits, vegetables, whole grains, legumes, nuts, and seeds, instead of fibre-fortified products like “Fibre One” bars.
Aim for fibre-rich foods at every meal: Start your day with a fibre-packed breakfast like overnight oats topped with berries and chia seeds, add a quinoa and veggie salad to your protein at lunch and whip up a pearl barley shrimp and veggie stir-fry at dinner!

Embrace Fermented Foods: Fermented foods are rich in beneficial probiotics that can help populate your gut with healthy bacteria. Incorporate fermented foods such as yogurt, kefir, sauerkraut, kimchi, and kombucha into your diet. Enjoy a refreshing snack of Greek yogurt topped with honey and sliced almonds, or add sauerkraut as a flavourful topping to sandwiches or salads.

Limit Ultra-Processed Foods: Ultra-processed foods high in sugar, fats, and artificial additives can negatively impact gut health. Opt for whole, minimally processed foods whenever possible. Think outside of the box/bag at snack time – instead, try sliced veggies with hummus, sliced apples with almond butter, hard-boiled eggs, strawberries with dark chocolate hummus, or avocado toast.

Stay Hydrated: Adequate hydration is essential for maintaining healthy digestion and regular bowel movements. Aim to drink plenty of water throughout the day. Herbal teas and infused water with fruits or cucumber slices are refreshing options to keep you hydrated while supporting your gut health.

Mindful Eating: Slow down and pay attention to your meals. Practice mindful eating by sitting up straight, smelling the food, breathing, chewing your food thoroughly, savouring each bite, and avoiding distractions like phones or screens. This can help improve digestion and nutrient absorption while reducing the risk of overeating.

Diversify Your Diet: Variety is key to a healthy gut microbiome. Include a wide range of foods in your diet to provide diverse nutrients and support the growth of different types of gut bacteria. Experiment with different grains like quinoa, barley, and farro, and incorporate a variety of colourful fruits and vegetables into your meals.

Manage Stress: Chronic stress can disrupt gut health by affecting digestion and increasing inflammation. Incorporate stress-reducing practices like yoga, prayer, meditation, deep breathing exercises, or spending time in nature into your daily routine. Additionally, prioritize adequate sleep, as sleep deprivation acts like stress in your body and can also impact gut health.

Prebiotic Foods: Prebiotics, such as inulin, galactooligosaccharides, fructooligosaccharides, and lactulose have been found to shift the composition of the gut microbiome to encourage the growth of the most beneficial species. They serve as “food” for beneficial gut bacteria. 
Include prebiotic-rich foods, such as onions, garlic, chicory root, artichokes, leeks, asparagus, bananas, barley and oats in your diet. For example, a simple snack such as a banana with almond butter or a chicken, barley and veggie salad with a garlic-infused dressing.

Limit Artificial Sweeteners: Artificial sweeteners like aspartame, sucralose, and saccharin may disrupt the balance of gut bacteria and contribute to digestive issues in some people, so it’s best to limit overall intake.

Listen to Your Body: Lastly, pay attention to how different foods make you feel. If you’re experiencing any digestive concerns (and even if you’re not), it could be beneficial to keep a food diary to track how certain foods are affecting your digestion and overall well-being. If you notice any patterns of discomfort or symptoms, consider consulting with a Registered Dietitian (click here to work with me) to help you identify potential trigger foods and develop an individualized plan for optimal gut health.