When it comes to your gut health, nothing is more important then what you eat and drink. Your microbiome is affected by your diet, but the good news is your body can create new microbiota within 24 hours, just by changing what you eat.

For a healthy gut, studies have shown eating more foods that contain fiber, probiotics and prebiotics are essential. While taking Probiotic or Prebiotic supplements can be helpful, what you eat is by far the most important.

So what foods should we eat to keep our gut flourishing?

Fiber Rich Foods

The recommended daily amount of fiber intake is 25 grams for women, and 38 grams for men. However, most Americans don’t even get close to consuming this amount. If you don’t meet this amount daily, start increasing your fiber intake gradually, and drink lots of water to stay hydrated.

Foods high in fiber:

Legumes (chickpeas, lentils, peas, all different types of beans) just one cup of legumes is half your daily intake of fiber. Try adding hummus to your sandwiches or as a vegetable dip for a snack, or add a side of black beans to your dinner.

Whole fruits and vegetables: Pretty much all fruits and vegi’s have fiber but some are extra high in fiber, check these out:

• Artichoke. 10.3 grams of fiber per artichoke.
• Raspberries & Blackberries. 8 grams of fiber.
• Dark colored vegetables: collard greens, swiss chard, carrots, broccoli, beets. Around 4 grams of fiber.
• Exotic fruits: mango and guava. 5 and 9 grams of fiber.

Try starting your day with a fruit and vegetable smoothie, it’s a super easy way to add fiber to your diet, and it tastes delicious! Check out The Healthy Gut Smoothie!

Whole grains including: high fiber cereals, oatmeal, brown rice, quinoa, barley, bran, bulgur, and whole grain bread.

Probiotic & Prebiotic

Probiotic and prebiotic rich foods can give your gut healthy microorganisms to crowd out the unhealthy bacteria. Studies have shown it can improve bacteria imbalance in the gut, immune function, relieve digestion, and heal stomach related issues.

For centuries people have been fermenting their food, and it’s no wonder that people from countries such as Japan and Korea (who regularly consume fermented foods) live so long.

Probiotic and prebiotic rich foods:

• Kimchi: Fermented cabbage made with different spices and ingredients. One of my favorite fermented foods, a great to addition to Buddha bowls, Ramen, or as a side dish.

• Sauerkraut: I’m not a huge fan of sauerkraut (maybe on a hot dog, which I rarely eat anymore) but I’ve been trying to sneak it into my meals. Add it to sushi, or a small amount to a smoothie and you can’t even taste it. Remember when you’ve eaten all the kraut from the jar, don’t throw away the brine, use it in salad dressing, or shoot-it for a strong gut healer.
• Miso: I love me some miso soup when I’m sick, but this soybean has a whole lot of other uses. Keep some miso paste in your fridge and add it to salad dressings, soups, sauces, and miso-mayo. Yum!
• Kefir: I always have a bottle of kefir in my fridge because it’s one of the MOST probiotic rich foods on the planet. Coconut kefir is my favorite because it’s dairy free, and has no added sugar.

• Tempeh: This fermented soybean food is full of healthy bacteria. Try marinating it and add it to stir fry, or in a whole grain sandwich for a mock BLT.
• Pickled vegetables: My husband’s favorite food is Korean, and thankfully they offer a ton of pickled vegetables. Pickles and pickled vegetables are high in antioxidants and probiotics, but not all pickled foods are fermented. Try making your own, or only purchasing fresh pickled vegetables (stored in the cold section in stores).

3 More foods your gut will love!

• Ground Flaxseed– Flax is a power-house seed, that fuels your gut flora and is filled with antioxidants. It’s a staple in my cabinet, I throw it in smoothies, on aćai bowls, salads, stews, you name it.
• Garlic- Who doesn’t love garlic? A recent study found that garlic boosted the creation of good microbes in the gut. Yay, just another reason to eat garlic.
• Seaweed- Studies have shown that high seaweed intake increases good gut bacteria. Add it to soup, eat it as a snack, or put some Furikake Seasoning on your rice, fish, or salads.

I hope you can add more of these foods to your diet, and If you love this article, share it on your favorite social media app below =) mahalo!