Here are the main dietary factors that can make the biggest difference to your gut health:
Fibre: Since fibre is what our gut microbes eat, meeting 30g of fibre a day plays a crucial role when it comes to building a healthy, diverse microbiome. Take a look over your food logs and see how often you are meeting the guidelines.
Plant diversity: Different plant foods feed different species of bacteria. Research has shown that people who eat over 30 different plants a week have more of certain types of good bacteria.
Fermented foods: These have a very high concentration of new bacteria. By eating fermented foods more regularly, you increase the chances that some beneficial species will take up residence in your gut.
Remember that those non-diet factors like sleep, stress, and exercise matter too. Be patient and kind to yourself. You built your microbiome over an entire lifetime, and actively shifting that baseline takes time and consistent effort.