How To Bring Life Back to Your Microbiome


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Gut microbes love to eat microbiota accessible carbohydrates, which are found in dietary fiber.  The problem is, Americans don’t love to eat fiber.  Our consumption is on average half of what is recommended.  Sadly, this provides insufficient nutrients for the gut microbes leading to death of species.

How to Recolonize

Eat probiotics to rebuild what you lost through the standard American diet.

Probiotic Foods:


  • sauerkraut
  • miso soup
  • naturally fermented pickles (avoid vinegar as an ingredient, look for sea salt and water)
  • tempeh
  • kambucha

How to Help Your Microbiome Flourish

This is where fiber comes in.  Fiber and whole grains have been shown to increase the diversity of the microbiome.  Fiber is found in fruits, vegetables, whole grains, beans, nuts, and seeds.

Fiber-rich foods for a flourishing microbiome:


  • Asparagus
  • Garlic
  • Artichokes
  • Tomatoes
  • Bananas
  • Citrus
  • Oats
  • Barely
  • Beans
  • Peas


Find my source and more information here:

The Fiber Gap and the Disappearing Gut Microbiome: Implications for Human Nutrition

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