I’m endlessly fascinated by the gut microbiome — a delicate ecosystem often referred to as ‘our second brain’. It’s full of trillions of microorganisms that work in synergy to keep us healthy and thriving. From digestion to immune health, energy, and even mental well-being, everything comes back to the gut.
If you’ve lost that good gut feeling, it can be a sign that things are out of balance.
One of the most important things I’ve learned from my research as a nutritionist is that a diverse microbiome is key. This means having an abundance of beneficial bacteria, as well as a variety of different strains.
When our gut is happy, we feel energized, balanced, and ready to take on the world. But when it’s out of sync, we may experience symptoms such as bloating, constipation, diarrhea, skin congestion, and even mood challenges.
I’ve put together the main food types I focus on to support gut health.
Jess xx
1. Fiber-Rich Plant Foods
One of the easiest ways to nourish your microbiome is by eating a wide variety of plant-based foods. This includes vegetables, fruits, whole grains, legumes, nuts, and seeds.
Each plant type contains different types of fiber and polyphenols that feed specific strains of beneficial bacteria. Aim for 30+ different plant foods per week for a resilient and robust microbiome — this may sound challenging, but herbs and spices count!
Try adding these to your meals:
- Leafy greens like kale, spinach, and arugula (rocket)
- Cruciferous veggies like broccoli and cauliflower
- Colorful fruits such as berries, apples, and kiwi
- Whole grains like quinoa, oats, and brown rice
- Legumes including lentils, chickpeas, and black beans
Try my Blueberry Flaxseed Porridge or Halloumi & Lentil Salad Bowl
2. Prebiotic Foods
Most people have heard of probiotics, but I personally love prebiotics for additional support! Prebiotics are a type of fiber that feed the good bacteria in your gut. They’re like fuel for your microbiome, helping beneficial strains grow and thrive. When you consume prebiotics and probiotics (more on this in the next point), it’s like sending in the good bacteria with a packed lunch!
Include these in your meals:
- Garlic
- Onions
- Leeks
- Asparagus
- Bananas (especially when slightly green)
- Jerusalem artichokes
- Chicory root
Try my comforting Mushroom, Spinach and Leek Risotto.
3. Probiotic and Fermented Foods
Probiotics are live bacteria found in certain foods that can help balance the gut microbiome. While targeted, high quality supplements can be an incredible support, I also recommend including natural food sources of probiotics in your meals and beverages whenever possible!
Look for:
- Yogurt with live cultures (dairy or coconut)
- Kefir
- Sauerkraut
- Kimchi
- Miso
- Tempeh
- Pickles (look for naturally fermented, not vinegar-based)
- Kombucha (be mindful of brands with higher sugar content though)
- Apple Cider Vinegar (raw, with the ‘mother’)
While some fermented foods are probiotic-rich, others support gut health through different mechanisms, like producing short-chain fatty acids that reduce inflammation and support the gut lining. Start small if you’re new to fermented foods – even a tablespoon a day can make a difference!
Try our viral JSHealth Protein Bark made with Greek yogurt for a delicious sweet snack.
4. Polyphenol-Rich Foods
Polyphenols are powerful plant compounds with antioxidant and anti-inflammatory effects – and they’re also fuel for your good gut bacteria. Some bacteria in the colon break them down into compounds that benefit gut barrier integrity and reduce inflammation.
My favorite sources:
- Green tea
- Dark chocolate (70%+ cacao)
- Berries (especially blueberries)
- Extra virgin olive oil
- Red grapes
- Herbs like rosemary, thyme, and oregano
Try my PB & Dark Chocolate Slice, Blueberry Protein Smoothie or Rosemary Carrot Dip.
5. Healthy Fats
Certain fats (especially omega-3s, and medium-chain triglycerides known as MCTs) – have anti-inflammatory effects that support the gut lining and overall digestive health.
My top sources:
- Fatty fish (salmon, sardines, mackerel)
- Chia seeds
- Flaxseeds
- Walnuts
- Avocado
- Extra virgin olive oil
Try our Viral Salmon, Beet & Brown Rice Salad or our Overnight Oat Chia Seed Parfaits.
