6 Foods That Support Your Microbiome

6 Foods That Support Your Microbiome

The ResBiotic Team The ResBiotic Team
4 minute read

Your body is home to trillions of microorganisms like bacteria, viruses, and fungi, collectively known as your microbiome. Some scientists estimate there are even more bacteria cells than human cells in a healthy human body!

Many bacteria have been known to play positive roles in the body, helping to metabolize food, produce vitamins, and train your innate immune system, among other things. There are also instances where microbes can be harmful – for example, pathogenic microbes can “invade” the body and instigate disease, and dysbiosis (meaning an imbalanced microbiome, where there are less beneficial microbes and more potentially harmful ones) has been associated with a number of conditions, symptoms, and health risks.

So how can you cultivate a healthy and balanced microbiome? It may be as simple as changing your dinner menu and cycling in new snacks. Research shows that a diverse diet contributes to a diverse microbiome that is adaptable to disturbances. In the simplest terms, “you are what you eat.”

While scientists note that a lot of the dietary diversity has been lost over the past 50 years, incorporating fermented and fiber-rich foods can go a long way. Today we’re rounding up Dr. Brooke Scheller’s top 6 picks for microbiome-friendly foods:

1. Fermented Vegetables

Not only does fermentation play a role in food preservation, but the breakdown of sugars by bacteria and yeast has been known to have a naturally occurring probiotic effect. Many fermented foods include high amounts of lactobacilli, a common and beneficial family of bacteria known to play positive roles in the human digestive tract.

Here are some of the most popular sources:

  • Kimchi

  • Sauerkraut

  • Pickled vegetables

  • Kombucha

2. Foods High in Prebiotic Fibers

Prebiotics are found in different food sources than probiotics like vegetables, whole grains, and fruits. As Dr. Brooke describes it, these special types of fiber help feed good gut bacteria. The probiotic bacteria ferment the fibers to produce short-chain fatty acids that can provide several health benefits.

You can find prebiotics in foods like:

  • Artichoke

  • Asparagus

  • Barley

  • Chicory Root

  • Leeks

  • Oats

3. Garlic & Onion

These two foods may have a bad reputation for causing bad breath, but their health benefits make up for it. Not only are garlic and onion packed with prebiotic fibers that feed good gut bacteria, but they also contain antimicrobial compounds that can help reduce levels of harmful bacteria.

Garlic and onions are also full of nutrients and vitamins, providing a host of health benefits and anti-inflammatory properties.

4. Wild-Caught Fish

Wild-caught fish have been known to contain high amounts of omega-3 fatty acids, an overachieving nutrient good for lung and heart health.

“Omega-3s are vital for protecting the gut and reducing inflammation,” explains Dr. Brooke, “In fact, studies show that omega-3 intake helps to improve the microbiome, repair the lining of the gut, and promote short-chain fatty acid production.”

Omega-3-rich fish options include:

  • Salmon

  • Sardines

  • Mackerel

  • Cod

5. Fiber-Rich Fruits

We’ve probably all been told at one time or another to eat our fruits and veggies, and for a good reason! Not only are they nutritionally beneficial for overall health, but they’re great for a healthy microbiome. High-fiber fruits and vegetables help improve digestion and feed healthy microbes.

Some high fiber options are:

  • Apples

  • Broccoli

  • Sweet Potatoes

  • Raspberries

6. Fermented Dairy

Cultured dairy products are high in several key nutrients, including beneficial bacteria. In fact, yogurt is one of the primary food sources marketed as a source of probiotics, and several studies link yogurt to various health benefits. Nutrition labels are key to selecting healthy yogurt options. Steer clear of those high in sugar and opt for yogurts that contain live cultures.

Fermented dairy options aside from yogurt include:

  • ⁠Kefir

  • Cottage cheese

  • Feta cheese

  • Skyr

Many health professionals recommend eating more probiotic-rich foods to improve microbiome diversity because of the additional nutritional benefits. However, adding a probiotic supplement to your daily routine is another way to support your microbial health. There are even options that provide more targeted benefits, such as a probiotic for your lungs, hair, skin, and more. resB Lung Support is a great holistic option to support your respiratory health. You can learn more at www.resbiotic.com.

As with all supplements, you want to be sure you’re selecting the best option for your health and a doctor-approved product, so be sure to discuss it with your healthcare provider before changing your diet or adding supplements to your daily routine.

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