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Nourish your gut: happy foods for a happy microbiome

The gut microbiome is like a delicate balance, and what you eat can either tip the scales in favour of good health or lead to trouble.

Gut health is the talk of the town these days and for good reason! Our gut is home to an incredibly complex ecosystem of bacteria, both good and bad, and it plays a crucial role in regulating our digestion, metabolism, and even our mood. 

In recent years, research has shown that the gut microbiome is linked to numerous health conditions, including obesity, depression, and autoimmune disorders. That’s why it’s essential to ensure that we are nourishing our gut with the right foods and supporting its health.

But let’s face it, with so much information available on the internet, it can be challenging to determine what the best foods for gut health are. That’s why we’ve put together this comprehensive guide to help you understand the role that different foods play in maintaining a healthy gut. Whether you’re an avid foodie or just someone who wants to learn more about gut health, this guide is for you!

How to increase Good Bacteria in the Gut naturally

It may sound creepy, but trust us, the tiny creatures living inside our gut play a big role in keeping you healthy! 

Good gut bacteria, also known as probiotics, help with the digestion and absorption of food, produce important vitamins, and keep harmful bacteria and pathogens in check. They’re like the police officers of the gut, keeping the peace and making sure everything runs smoothly.

But how do you keep these good guys happy and thriving? One way is by feeding them a diet rich in fibre and probiotics. That’s right, just like us, they need their daily dose of nutrients too! But it can be difficult to know what to eat and what to avoid. So let’s break it down and learn about everything that makes our gut happy.

Best foods for our Gut Health

  1. Probiotic-Rich Foods

Probiotics are beneficial bacteria that live in your gut and help keep your gut microbiome in balance. Foods that contain probiotics include yogurt, kefir, sauerkraut, kimchi, and miso.

  1. Fermented Foods

Fermented foods are rich in probiotics and have been shown to improve gut health. Examples of fermented foods include yogurt, kefir, sauerkraut, kimchi, and miso. 

Fermented foods have been used for thousands of years to improve gut health. In fact, the ancient Greeks and Romans both enjoyed fermented foods as part of their diet.

  1. Fiber-Rich Foods

Fiber is essential for a healthy gut, and a diet rich in fiber can help feed the beneficial bacteria in your gut. Foods high in fiber include whole grains, fruits, and vegetables. A diet that includes at least 30 grams of fiber per day has been shown to improve gut health. 

  1. Prebiotic Rich Foods

Prebiotics are types of fiber that feed the beneficial bacteria in your gut. Foods that contain prebiotics include garlic, onions, asparagus, and bananas.

Did you know that garlic has been shown to improve gut health by increasing the number of beneficial bacteria in the gut?


Taking care of your gut health is one of the most important things you can do for your overall well-being. From fiber-rich foods to fermented foods, there’s no shortage of delicious and nutritious options to choose from. Whether you’re looking to improve your digestion, boost your immune system, or just feel better in general, incorporating these foods into your diet can help you achieve your goals.

So, don’t be afraid to experiment and try new foods and recipes. And remember, the key to a healthy gut is a balanced and varied diet. You don’t need to eat all of these foods every day, but including them in your meals regularly can make a big difference.

Go ahead, treat your gut right, and enjoy the many benefits that come with a healthy gut!


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835969/
  2. https://www.worldgastroenterology.org/UserFiles/file/WGOHandbookonDietandtheGut_2016_Final.pdf
  3. https://www.health.harvard.edu/blog/gut-feelings-how-food-affects-your-mood-2018120715548#:~:text=Adding%20fermented%20foods%20such%20as,consider%20choosing%20certain%20organic%20produce.