Feeding Your Microbiome

A healthy microbiome starts with what is on your plate:

• Eat 30+ different plant foods a week — the strongest dietary predictor of microbiome diversity
• Prioritize fiber — aim for 25–35 grams a day from vegetables, fruits, legumes, and whole grains
• Include fermented foods — yogurt, kimchi, sauerkraut, and kefir add live beneficial bacteria
• Limit artificial sweeteners — some research links them to unfavorable shifts in gut bacteria

Your microbiome can shift in as little as 2–3 days of dietary change. The microbes you feed multiply; the ones you don't decline. Every meal is a vote for which species thrive.