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How to improve your gut microbiome

If you’re looking for ways to naturally improve the overall health of your gut microbiome, it is important to eat healthy. Below are some ways to improve your gut microbiome, want to know more about the state of your gut microbiome? Check out our Gut Microbiome test.

Eat fibre-rich foods

It is recommended to eat many fibre-rich foods, many of which are vegetables and fruits. Eating lots of fruits and vegetables is the easiest and fastest way to improve your gut microbiome and maintain good health. Among the recommended vegetables and fruits are:

  • Green peas
  • Broccoli
  • Beans
  • Asparagus 
  • Spinach
  • Artichokes
  • Legumes 
  • Leek
  • Onion 
  • Garlic
  • Bananas
  • Apples 

Eat prebiotic and probiotic foods

Prebiotic and probiotic foods such as whole grains, garlic, onions, fermented foods stimulate the good bacteria in the gut. Many vegetables and fruits contain prebiotics. 

Eat diverse

A diverse microbiome is a healthy microbiome. The more species of bacteria you have in your gut, the healthiest, which is why your diet should consist of various food types.

Eat fermented foods

Fermentation is a process in which the sugar is broken down by yeast or bacteria, making fermented foods much healthier. Examples of these foods are yoghurt, sauerkraut and kimchi. Make sure you get plain yoghurt. This type of yoghurt doesn’t contain as much sugar as flavoured yoghurts and it can enhance the function of the microbiome. 

Avoid sugar

Sugar can cause an overgrowth of bad bacteria, so it is recommended to reduce your consumption of foods that contain a lot of sugar. The fast digesting sugars are digested very quickly, so the microbes in your gut don’t get to absorb any of it, leaving them hungry. In the long run this means you starve your microbiome to death. The hungry microbes will have no other options than to satisfy their hunger by eating away at the lining in the intestine. This can result in inflammation. All the more reason to cut down on your sugar consumption. Stay on the lookout for any hidden sugars in products.

And if you’re still hungry for something sweet, there are some healthy alternatives, such as honey, dark chocolate, and sweet fruits such as apples, bananas and berries. 

Limit processed foods

It is better for your gut health to eat food that is minimally processed, which means eating food that does not have (as much) added sugar, salt and unhealthy fats. Some of these processed foods are ham, salami, many different breakfast cereals that contain lots of sugar, desserts and snacks such as chips. 

Drink lots of water

Drinking lots of water has been linked to an improvement of the gut microbiome diversity, Water also greatly benefits gut health by helping break down food. It is therefore the best drink. 

Cut back on red meat

Many livestock are being raised with antibiotics and antibiotics wipe out all the bacteria, because they can’t see the difference between good and bad bacteria. A vegetarian has a much healthier gut than an avid meat eater, so cutting down on the meat or removing it from your diet entirely is a good call. 

Get in shape

People that work out and are active have much healthier and more diverse microbiomes than those of people who are not as active. Exercise also helps the body to release stress. Make sure you also get plenty of rest as well. That way you avoid running the risk of disrupting your microbiome. At least 8 hours of sleep is best.


Author profile: Markus

Markus is a certified professional health coach with over a decade of experience in the field. He specialises in helping individuals navigate their health journeys, whether they are dealing with chronic conditions, working towards weight management goals, or seeking to improve their overall wellbeing.


Markus is also a prolific contributor to our blog, where he shares expert insights, tips, and advice to help you stay healthy. He is passionate about ensuring our readers have access to the latest research and information. For personalised health advice, consider scheduling a consultation with Markus.

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