Published on
September 26, 2025
A healthy gut thrives on variety. The more different foods you eat, the more diverse your gut microbiome becomes — and that’s a good thing. Research shows that people with a wide range of gut microbes tend to enjoy better health, while low diversity is linked to issues like weight gain, diabetes, rheumatoid arthritis, and other chronic conditions.
Plant foods are especially powerful because they contain soluble fiber. Soluble fiber passes through much of your gastrointestinal tract largely unaffected until it reaches the large intestine. There, gut microbes feast on it, metabolizing and converting the fiber into beneficial compounds such as short chain fatty acids, which can calm inflammation and help to regulate your appetite and blood sugar levels.
So if you’re not sure what to eat for your next meal, start by adding variety. Mix different types of fruits and vegetables together, add nuts and seeds, switch up your herbs and spices, and keep your plate colorful.
If you need some help adding variety to your meals, here are some Microsteps that can inspire delicious meals that support your gut:
Top your yogurt or oatmeal with a mix of fruits and seeds.
Adding a variety of fruits to your breakfast –– along with nuts and seeds –– can be a gut-healthy way to start your day.
When making your next meal, try the rainbow challenge.
How many colors can you add to your plate? The more variety you can add to your meals, the better it is for your gut health.
Make a veggie stir fry for dinner.
Add peppers, broccoli, carrots, and snap peas together instead of just one veggie. Mixing several different vegetables into your stir fry will ensure more variety.
Create a homemade spice mix by adding your favorite spices into a small jar.
Sprinkle it into salads, bowls, dips, and dressings to infuse your meals with a mix of herbs and spices that you enjoy.
Do an end-of-week fridge cleanout and toss leftover veggies, herbs, and fruits into a big salad.
It’s a smart way to reduce waste while discovering new ingredient combos that support your gut.
Rebecca Muller Feintuch is the Deputy Editor at Thrive. Her previous work experience includes roles in editorial and digital journalism. Rebecca is passionate about storytelling, self-care, and health and well-being. She is a graduate of New York University, where she studied Media, Culture and Communications with a minor in Creative Writing. For her undergraduate thesis, she researched the relationship between women and fitness media consumerism.