Improving Gut Health Through Diet
Discover how to improve your gut health. Fiber diversity, fermented foods, prebiotics, sweeteners to limit. Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 35 years old, 132 lbs
Active woman, 35 years old, 132 lbs
Sedentary man, 35 years old, 165 lbs
Active man, 35 years old, 165 lbs
Understanding the Gut Microbiome
The gut microbiome consists of trillions of bacteria, viruses, and fungi living in your intestines. It influences digestion, immunity, mood (gut-brain axis), and even weight. A diverse and balanced microbiome is a sign of good health.
Fiber Diversity
Beneficial bacteria feed on fiber. The more different types of fiber you eat (fruits, vegetables, whole grains, legumes), the more diverse your microbiome will be. Aim for 30 different plants per week.
Fermented Foods
Fermented foods (yogurt, kefir, sauerkraut, kimchi, miso, kombucha) provide live beneficial bacteria. Consume them daily, varying sources to benefit from different strains.
Prebiotics
Prebiotics are specific fibers that feed good bacteria: inulin (artichoke, chicory, leeks), fructo-oligosaccharides (onion, garlic, banana), and resistant starches (cooled potatoes, reheated rice).
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Guide to Improving Gut Health
Important: This guide concerns general microbiome health. If you have persistent digestive symptoms, consult a doctor to rule out specific conditions.
A healthy gut microbiome is the foundation of overall good health. Diet is your main tool for cultivating it.
The Pillars of Gut Health
1. Dietary Diversity
The more different foods you eat, the more diverse your microbiome:
Goal: 30 different plants per week
- Various fruits
- Vegetables of all colors
- Various whole grains
- Legumes
- Nuts and seeds
- Herbs and spices
2. Fiber, Fiber, Fiber
| Fiber Type | Sources | Benefit |
|---|---|---|
| Soluble fiber | Oats, apples, citrus, beans | Feed good bacteria |
| Insoluble fiber | Whole grains, vegetables, nuts | Transit and stool bulk |
| Resistant starch | Cooled potatoes, green bananas | Beneficial fermentation |
Goal: 25-35g of fiber per day
3. Daily Fermented Foods
| Food | Portion | Frequency |
|---|---|---|
| Plain yogurt (active cultures) | 1 cup | Daily |
| Kefir | 1 glass | Daily |
| Raw sauerkraut | 2-3 tablespoons | Several times/week |
| Kimchi | 2-3 tablespoons | Several times/week |
| Miso | 1 tablespoon | Several times/week |
| Kombucha | 1 glass | Occasional |
4. Prebiotics: Feeding Good Bacteria
Main sources:
- Inulin: artichoke, chicory, leeks, asparagus
- FOS: onion, garlic, banana, whole wheat
- Pectin: apples, citrus, carrots
- Resistant starch: cooled potatoes, reheated rice
Beneficial Foods for the Microbiome
Gut Superfoods
- Garlic and onion: powerful prebiotics
- Leeks and asparagus: rich in inulin
- Bananas (especially green): resistant starch
- Oats: beta-glucans
- Legumes: diverse fibers
- Berries: polyphenols
- Pure cocoa: polyphenols
- Green tea: polyphenols
Beneficial Herbs and Spices
- Ginger
- Turmeric
- Cinnamon
- Oregano
- Rosemary
What Harms the Microbiome
To Limit
- Added sugars: feed bad bacteria
- Artificial sweeteners: disrupt microbiome
- Ultra-processed foods: low in fiber, high in additives
- Processed meats: deli meats, sausages
- Excessive alcohol: imbalances microbiome
- Unnecessary antibiotics: destroy good bacteria
Lifestyle
- Chronic stress: disrupts gut-brain axis
- Lack of sleep: affects microbiome
- Sedentary lifestyle: exercise promotes diversity
Plan to Improve Your Microbiome
Week 1-2: Fiber Introduction
- Gradually increase fiber (prevents bloating)
- Add one fermented food per day
- Drink more water (fiber + water)
Week 3-4: Diversification
- Try new vegetables
- Vary your grains
- Add herbs and spices
Long term: Maintenance
- 30 different plants per week
- Daily fermented foods
- Limit ultra-processed foods
Caution with Sudden Changes
- Increase fiber gradually (bloating otherwise)
- Introduce fermented foods little by little
- Drink enough water
- Listen to your body
Why Voical Can Help You
Reaching 30 different plants per week requires tracking. With Voical, easily record each meal and track the diversity of your diet. Tracking helps you identify if you’re eating varied enough to nourish a healthy and diverse microbiome.