Your gut is home to trillions of microorganisms — collectively called the microbiome — that play a crucial role in digestion, immunity, mood regulation, and even metabolism.
Dietary fiber is the primary fuel for beneficial gut bacteria. Aim for 25–38g of fiber per day from diverse plant sources: vegetables, fruit, whole grains, legumes, nuts, and seeds.
Research suggests that eating 30+ different plant foods per week is associated with a more diverse and healthier microbiome. You don't need to eat huge quantities — small amounts of many different plants counts.
Yogurt, kefir, kimchi, sauerkraut, tempeh, and kombucha introduce live bacteria (probiotics) to your gut. Evidence suggests regular consumption improves microbiome diversity and reduces inflammation markers.
Antibiotic use (necessary sometimes, but affects gut flora), highly processed foods, excessive alcohol, and low fiber intake are associated with reduced microbiome diversity.