eating pasta on white plate

Can a microbiome diet help you improve your gut health? As a registered dietitian, I’m well acquainted with the facts that the food we choose to eat influences our gut bacteria, which influences our gut health. The microbiome is so important to our health: what we eat can keep our microbiome healthy so in this blog post, I’ve included ways to discover the best foods for optimal gut health nutrition.

You are what you eat. You are also what your gut bacteria eat. Seem impossible? We are learning more everyday about just how important our gut bacteria – or microbiota – are to our overall health. (I mean, with so much new research out, I had enough info to fill an entire cookbook called Good For Your Gut!)

And did you know that our gut microbiota have been connected to almost every facet of our bodies? This includes:

We have so much more to learn about how we can best care for our tiny residents, and our own individual responses to certain dietary strategies. However, the early research is enough to give us a solid head start on crafting a microbiome dietary approach – especially because they are 100% in line with time-tested nutritional advice, such as consuming more foods rich in fibre. Let’s start with the basics.

Microbiome definition

People tend to use the terms microbiome and microbiota interchangeably – but there is a distinct difference between the two. Microbiota (micro = tiny, biota = life) refers to the actual bacteria and other living microbes (yeasts, fungi, archaea) living in the gut (and other places on the body). 

Microbiome, on the other hand, refers to the entire community or ecosystem of these microbes along with (as been suggested) their ‘theatre of activity’ AKA their genetic material, the environment they interact with (us!) and their physiological impact on their environment (us!).

How does diet affect the microbiome?

We digest and absorb 80-95% of everything we eat and drink, but what’s left travels through the large intestine where it interacts with the trillions of bacteria and other microbes that live there. So in thinking about nutrition, we have to think not only about how what we eat affects our bodies but also how it shapes the community of bacteria living within us. 

The research has shown a number of observations on how human diet affects the gut microbiome:

10 of the best foods for gut health…and recipes to help you eat more of them!

If you want to build a healthier gut, it’s time to eat more plants! Whole plant foods offer an abundance of fibre, beneficial phytochemicals like polyphenols as well as a lower intake of added sugars and saturated fats. Moving towards a more anti-inflammatory, plant-rich diet will support your overall health and the health of your microbiome, as the research currently stands. 

There is no need to be rigid in your eating habits: remember, it is what you do day in and day out that will determine your health more than what you put on a single plate. So have some ice cream once in a while, or a few fries. 

And, if you’re looking to supercharge your gut health, there are some foods that standout as anchors of a microbiome-friendly diet.

  • Oatmeal + Barley
    Oatmeal and barley are whole grains rich in soluble beta-glucan fibre. Beta-glucans have been shown to improve the growth of Lactobacillus and Bifidobacterium, two beneficial types of bacteria in the gut – along with improving the levels of short-chain fatty acids in the gut. Soluble fibre is also a great regulator of, ahem, elimination. Enjoy this yummy Pumpkin Spice Oats recipe.
  • Berries
    Berries such as raspberries and blackberries are super high in fibre, with raspberries containing 8g of fibre per cup. Blueberries and strawberries have slightly less (blueberries have 4g fibre per cup…still good!) but ALL berries are rich in polyphenols, a type of anti-inflammatory phytochemical that helps to boost beneficial bacteria and short-chain fatty acids in the large intestine. Try this Low FODMAP Strawberry Probiotic Smoothie.
  • Turmeric
    Turmeric is one of my favourite anti-inflammatory foods – it is polyphenol-rich and shown to improve markers of inflammation and even arthritis pain in early human trials. In lab and animal based trials, curcumin – the active component in turmeric – has been suggested to improve growth of beneficial gut bacteria and improve the barrier function of the gut. However, because human trials have yet to convincingly confirm lab results I recommend that people eat turmeric containing foods rather than supplements in most cases. Try this Turmeric Ginger Smoothie with Greens.
  • Sunchokes (Jerusalem Artichokes)
    Sunchokes – also known as fart-ichokes – are one of the highest sources of prebiotic inulin in the food supply. Prebiotics are substances known to improve the growth of beneficial bacteria in the gut. If you’re new to prebiotics, start with a small amount to avoid tummy trouble. There is a wonderful roasted sunchoke salad in Eat More Plants cookbook or try this Mushroom and Sunchoke Pasta.
  • Apples
    Apples are one of the higher fibre fruits, while also having more soluble fibre (pectin) and prebiotic/FODMAP carbohydrates. They’re affordable and available year round, so it’s a great everyday gut health food. Try my Apple Hazelnut Slaw
  • Ginger
    This spicy cousin of turmeric is another one of my fave gut health foods. It is pro-kinetic, meaning it helps to improve stomach emptying and is often used for nausea in pregnancy. The creamy Ginger-Cashew Dressing in my Snap Pea Salad is SO good.
  • Leafy greens
    Greens such as kale, spinach, chard and parsley are rich in fibre and anti-inflammatory polyphenols, both of which are fantastic for the gut. However, recently, it was also discovered that green leafy veggies contain a special sulfur-containing sugar called sulfoquinovose that drives the growth of beneficial E.coli in the gut (yes, some E.coli are good!). Try my delish Kale Gratin, it will convince even the kale averse!

Looking for more articles and recipes to help you boost gut health?