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Nurturing your gut doesn’t have to be complicated. It starts with simple, everyday food choices that help you feel your best. From fiber-rich staples to minimally processed meals, small shifts can support your microbiome and your overall wellness in powerful ways.
Society has begun to elevate the needs of the gut, and for good reason: When the gut is at its healthiest, it can help keep chronic and acute conditions at bay.
The secret to the gut’s power lies in the biome, a landscape of living organisms that thrive inside the stomach. Indeed, a healthy gut is dotted with trillions of microscopic organisms, including bacteria and fungi. But these aren’t the type of germs you wipe off your countertop. On the contrary, they’ve evolved to protect you and your system from preventable problems.
For instance, studies have shown a correlation between a well-supported, nourished gut biome and a reduction in inflammation, cancer risk, cognitive function and other concerns. For instance, one study shows that the gut biome can help regulate and improve digestive health by warding off issues like irritable bowel disease.
Here’s the catch, though: You have to care for your gut biome so it can care for you. If your gut can’t function optimally, you can’t get the wellness benefits that come from putting all those microorganisms to work. And one way experts say to help your gut biome flourish is to feed it the right mixture of nutrients through your diet.
That said, figuring out which foods are gut-friendly and which are gut-unfriendly might feel a little daunting. If you’re like the 87.5% of people who say gut health matters to them, you may still be wondering what that actually looks like on your plate. But if you begin to add more of the following food choices into your meal and snacking rotation, you may start to feel more balanced.
Cut down on ultraprocessed foods
Many foods go through some type of minimal processing to get from their natural state to your plate. That’s okay, but watch out for those that fall into the ultraprocessed category. Ultraprocessed items like snack foods, most fast foods and other convenient, prepackaged options can cause inflammation in your gut — and beyond.
As online grocery service provider Hungryroot explains, a helpful step may be to start reaching for foods that are as close to their natural state as possible. Think fruits, vegetables, and other nutrient-dense items that have gone through the minimal amount of processing. These types of foods may help support a healthier gut environment.
Give yourself time as you make the transition, especially if you’re accustomed to eating a lot of ultraprocessed foods. You may even want to keep a food, health and mood journal to track your diet changes and their outcomes. And markets like Hungryroot can always deliver fresh, gut-healthy choices (e.g., frozen nutritious meals) to keep you on track.
Focus on fiber
Chances are strong that you don’t get enough fiber in your diet, particularly if you’re following a traditional Western diet that includes a lot of sugars, “empty” carbs and fat. However, fiber is an essential nutrient for maintaining and improving your gut biome.
According to one nutrition company’s findings, the bacteria in your gut biome feed on fiber. As a side advantage, the more fiber you eat, the easier it may be to control sugar spikes and hunger pangs. Therefore, begin to evaluate the foods you eat based on their fiber content. For example, you might want to swap out low-fiber pasta made with white flour for a high-fiber, whole wheat substitute.
Of course, increasing your fiber intake too suddenly can cause temporary gastrointestinal discomfort until your body adjusts. To minimize gas, bloating or uncomfortable fullness, slowly ramp up your fiber ingestion.
Eliminate potential biome “troublemakers”
Have you switched to a gut-friendly diet only to feel like your gut biome still isn’t working properly? You may want to try an elimination-style diet to determine if certain foods just don’t “work” for your gut. (Remember: Everyone has a one-of-a-kind gut biome, so what irritates your stomach might not irritate someone else’s.)
True elimination diets typically involve eating very limited foods for a certain period of time and then slowly bringing “suspect” foods back into the diet to gauge responses. You may want to modify this process by eating normally but removing one food from your diet that you believe may not be aiding your biome. If you don’t feel any changes within two or three weeks, you can try another suspected food.
Eventually, you should be able to identify the food troublemakers that are causing your gut disruptions. Yes, it’s a long process, so patience will help here.
Science and medicine are just beginning to understand the full extent of the gut microbiome on human health — and what’s been discovered is truly exciting. But one thing’s for sure: The gut isn’t just another organ. On the contrary, it consists of a complex and vital biome that deserves your attention. And one way to give your gut biome the attention it needs is by taking the time to nourish it with highly nutritious foods.
This article is for informational purposes only and does not substitute for professional medical advice. If you are seeking medical advice, diagnosis or treatment, please consult a medical professional or healthcare provider.
