There’s lots of evidence, including our own ZOE research, highlighting the powerful link between the food you eat and your gut microbiome.
Here are a few things you can try to support a healthier gut:
1. Add New Gut Boosters to Your Plate
Are you already incorporating your personalised Gut Boosters into your diet? If not, this is a great place to start! These foods can help create an environment where your good gut bacteria can thrive.
2. Eat a Wide Variety of Colourful Plant Foods
Plants are packed with different types of fibre and colourful polyphenols that feed your gut microbes. Research has shown that eating a wide variety of plants is linked to better gut health and overall health. So it’s not just the quantity, but also the different types of plants that matter.
3. Experiment with Fermented Foods
Fermented foods contain loads of live microbes that can travel to your gut and provide health benefits. If you’re already doing many of these suggestions, eating more fermented foods could be a great way to better support your gut.
Some great options include:
Kefir
Live yoghurt
Sauerkraut
Kimchi
Cheese
A recent randomised clinical trial found that eating 5 portions of fermented food a day increased microbial diversity and decreased inflammation. The good news is that you don’t have to eat huge quantities to see benefits — start with small quantities daily, and work up from there.
4. Eat enough fibre (30g/day) to feed your good gut bacteria.
5. Limit Your Gut Suppressors and Unhealthy Processed Foods
If you’ve already mastered all of the things above, this is one more thing you could think about. These foods tend to be low in fibre and healthy fats, and don't support a healthy gut microbiome. Try using the ZOE Processing Risk Scale to better understand which foods are best eaten in moderation - simply scan and learn.
6. Consider Lifestyle Factors
Diet is only one piece of the puzzle. Other factors you may want to consider are sleep, stress and exercise, and spending time in nature - these all influence your gut bacteria.