What should you eat for better gut health?
Eat a wide variety of plant-based foods (aim for 30+ different types per week), include fermented foods daily, prioritize high-fiber foods, and minimize ultra-processed foods, artificial sweeteners, and unnecessary antibiotics.
The American Gut Project — the largest citizen science microbiome study with 10,000+ participants — found that the single strongest predictor of a healthy, diverse microbiome was the number of different plant species consumed per week. People eating 30+ different plants had significantly more diverse microbiomes than those eating 10 or fewer, regardless of whether they identified as vegetarian or omnivore.
Fermented foods provide live beneficial microorganisms. A Stanford study found that consuming 6+ servings of fermented foods daily for 10 weeks significantly increased microbiome diversity and reduced inflammatory markers. Start with yogurt (with live active cultures), kefir, sauerkraut, kimchi, miso, tempeh, or kombucha. Variety matters — different fermented foods contain different beneficial species.
What is the gut microbiome?
The gut microbiome is the community of approximately 38 trillion microorganisms — bacteria, fungi, viruses, and archaea — living in your gastrointestinal tract, primarily the large intestine. It collectively contains 150 times more genes than the human genome.
Each person's microbiome is unique — like a microbial fingerprint. It begins forming at birth (influenced by delivery mode, breastfeeding, and early environment) and continues developing throughout life, shaped by diet, medications, stress, sleep, exercise, and environmental exposures. By age 3, the core microbiome is largely established, though it remains responsive to diet and lifestyle changes throughout life.
The gut microbiome performs essential functions: it digests fiber and produces vitamins (K, B12, biotin, folate), trains and regulates the immune system (70% of immune cells reside in the gut), produces neurotransmitters (serotonin, GABA, dopamine), maintains gut barrier integrity, and protects against pathogenic organisms through competitive exclusion and antimicrobial compound production (Source: Nature Reviews Microbiology).
How does the gut microbiome affect the immune system?
Approximately 70% of the immune system resides in the gut. The microbiome trains immune cells to distinguish between harmful pathogens and harmless substances, regulates inflammation, and maintains the gut barrier that prevents toxins from entering the bloodstream.
The gut microbiome is in constant dialogue with the immune system through the gut-associated lymphoid tissue (GALT). Beneficial bacteria help develop regulatory T cells that prevent overactive immune responses (autoimmunity and allergies). Disrupted microbiome composition (dysbiosis) has been associated with inflammatory bowel disease, celiac disease, asthma, allergies, type 1 diabetes, and rheumatoid arthritis.
The gut barrier — a single layer of cells lining the intestine — is maintained partly by microbiome-produced short-chain fatty acids, particularly butyrate. When the barrier is compromised ('leaky gut'), bacterial products can enter the bloodstream and trigger systemic inflammation. While 'leaky gut' is sometimes overhyped in popular health media, increased intestinal permeability is a well-documented finding in many chronic inflammatory conditions.
What is the gut-brain axis?
The gut-brain axis is a bidirectional communication network between the gut microbiome and the brain, operating through the vagus nerve, immune signaling, and microbial metabolites. It explains how gut health influences mood, cognition, and stress response.
Approximately 95% of the body's serotonin (a key mood-regulating neurotransmitter) is produced in the gut by enterochromaffin cells, with production influenced by gut bacteria. The vagus nerve — the longest cranial nerve, connecting the brain stem to the gut — transmits signals in both directions. Gut bacteria produce neurotransmitters (GABA, dopamine, serotonin) and metabolites that can influence brain function.
Animal studies show dramatic effects: germ-free mice (raised without microbiomes) show increased anxiety-like behavior and exaggerated stress responses. Fecal microbiota transplants from depressed humans to germ-free mice induce depression-like behavior. While human evidence is less definitive, clinical trials of specific probiotics ('psychobiotics') have shown modest but significant improvements in depression and anxiety symptoms in some studies.
What damages the gut microbiome?
The biggest threats to microbiome health are low-fiber diets, broad-spectrum antibiotics, excessive alcohol, chronic stress, poor sleep, artificial sweeteners, and ultra-processed foods. Western diets have dramatically reduced microbial diversity compared to traditional diets.
Broad-spectrum antibiotics can reduce gut bacterial diversity by 30-50% within days, with some species not recovering for months or years. While antibiotics are sometimes necessary and life-saving, unnecessary use contributes to microbiome disruption. Strategies to minimize damage include taking probiotics 2+ hours apart from antibiotics, eating extra fermented and high-fiber foods during and after antibiotic courses, and only using antibiotics when truly needed.
Ultra-processed foods, which make up 60% of calories in the average American diet, are particularly harmful. They are low in fiber (starving beneficial bacteria), high in emulsifiers that disrupt the mucus layer, and contain artificial sweeteners (saccharin, sucralose, aspartame) that alter microbiome composition. A landmark study found that artificial sweeteners disrupted glucose metabolism through microbiome changes within just 4 days of exposure.
Should you take probiotics or prebiotics?
Specific probiotic strains have evidence for specific conditions (antibiotic-associated diarrhea, IBS, C. difficile). For general health, focusing on dietary diversity and fermented foods is more effective than supplements. Prebiotics (fiber that feeds beneficial bacteria) have stronger evidence for general microbiome support.
The probiotic market is largely unregulated, and many products do not contain what they claim. When choosing probiotics for specific conditions, look for products with specific strain designations (e.g., Lactobacillus rhamnosus GG, not just 'Lactobacillus'), clinical trial evidence for your condition, CFU counts that match studied doses, and third-party testing.
Prebiotic fibers — inulin, fructooligosaccharides (FOS), galactooligosaccharides (GOS), and resistant starch — selectively feed beneficial bacteria. Food sources include garlic, onions, leeks, asparagus, bananas (especially slightly green), oats, and cooked-and-cooled potatoes (which develop resistant starch). These are generally more impactful for long-term microbiome health than probiotic supplements.
