Ever heard of the gut microbiome? You may be wondering what it actually means –– and why it’s become such a buzzy topic. The gut microbiome refers to the trillions of bacteria, viruses, fungi, and other microbes living in your digestive tract, mainly in the large intestine. Some even refer to it as an “intestinal garden,” filled with microorganisms that require the right feeding.

These microorganisms are key to your overall health. By eating foods that nourish your gut microbiome, you give them the fuel they need to keep your digestion, metabolism, and immune system running smoothly. But when your gut microbes don’t get the support they need, the result can be low energy, slower metabolism, and a higher risk of chronic disease.

Here are a few ways taking care of your gut microbiome can affect your wellbeing: 

Easier digestion: Good gut bacteria help break down food, absorb nutrients, and prevent bloating or digestive issues.

Improved mood: Your gut bacteria produce neurotransmitters like dopamine and serotonin, which help regulate happiness.

Stronger immune system: Your gut is your largest immune system organ, containing almost 80% of your body’s immune cells. Healthy microbes help fight infections and reduce inflammation.

Balanced metabolism: A balanced microbiome helps control blood sugar, reduce cravings, and prevent obesity-related diseases.

Lower risk of chronic disease: An unhealthy gut is linked to diabetes, heart disease, autoimmune disorders, and even certain cancers. Prioritizing gut health can help you lower your risk.
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Probiotics and Prebiotics

What you eat can help improve your gut health. Two powerful tools are probiotics and prebiotics.

Probiotics are live bacteria and fungi that support different aspects of your health, from your immune system to your risk for chronic diseases. Think of them as seeds that help your microbial garden grow strong while keeping “weeds” in check. Probiotic-rich foods include fermented vegetables like kimchi and sauerkraut, kombucha, yogurt and kefir, and certain soy products, like tempeh and miso.

Prebiotics are ingredients in certain foods that your intestines cannot fully digest. They work in tandem with probiotics, helping them flourish. Think of prebiotics as the fertilizer, water and sunlight that sustain your microbial garden. Some prebiotic-rich foods include vegetables like asparagus, onions, and garlic, fruits like bananas, and certain whole grain products, like whole wheat bread. 

Now that you know why gut bacteria matter and how they support your body, here are simple Microsteps that can help you care for your microbiome:

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Add fermented foods to your meals, like yogurt, kimchi, sauerkraut, or kombucha.

These foods contain probiotics, making them a gut-healthy addition to your meals.

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Swap plain lettuce for a blend of spinach, arugula, kale, or other leafy greens.

Experts recommend increasing the variety of plant foods you eat each week. Lettuce selection for a salad can be an easy place to start.

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Keep a list of probiotic-rich foods on your fridge or in your phone.

This makes it easy to remember which foods can help support your gut each week. Bring the list to the grocery store with you to make sure you’re filling your cart with gut-friendly foods.

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Add fresh herbs or spices to your meals.‍

It’s a simple way to add variety and extra plant compounds, which can help keep your gut healthy.
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Stir a spoonful of ground flax or chia into your coffee.‍

These prebiotic-rich seeds will make your morning cup more gut-friendly and won’t change the flavor.
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Over the weekend, prep pesto grilled chicken for the week.

Pesto is packed with basil, pine nuts, and garlic, which are all good for your gut. Having pesto chicken in the fridge that you can chop up for salads and bowls can ensure you’re getting the nutrients you need.

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