Eat a diverse range of foods: This can lead to a diverse microbiome, which is an indicator of good gut health. In particular, legumes, beans and fruit contain lots of fiber and can promote the growth of healthy Bifidobacteria (48Trusted Source, 49Trusted Source, 50Trusted Source, 51Trusted Source).
Eat fermented foods: Fermented foods such as yogurt, sauerkraut and kefir all contain healthy bacteria, mainly Lactobacilli, and can reduce the amount of disease-causing species in the gut (52Trusted Source).
Limit your intake of artificial sweeteners: Some evidence has shown that artificial sweeteners like aspartame increase blood sugar by stimulating the growth of unhealthy bacteria like Enterobacteriaceae in the gut microbiome (53Trusted Source).
Eat prebiotic foods: Prebiotics are a type of fiber that stimulates the growth of healthy bacteria. Prebiotic-rich foods include artichokes, bananas, asparagus, oats and apples (54Trusted Source).
Breastfeed for at least six months: Breastfeeding is very important for the development of the gut microbiome. Children who are breastfed for at least six months have more beneficial Bifidobacteria than those who are bottle-fed (55Trusted Source).
Eat whole grains: Whole grains contain lots of fiber and beneficial carbs like beta-glucan, which are digested by gut bacteria to benefit weight, cancer risk, diabetes and other disorders (56Trusted Source, 57Trusted Source).
Try a plant-based diet: Vegetarian diets may help reduce levels of disease-causing bacteria such as E. coli, as well as inflammation and cholesterol (58Trusted Source, 59Trusted Source).
Eat foods rich in polyphenols: Polyphenols are plant compounds found in red wine, green tea, dark chocolate, olive oil and whole grains. They are broken down by the microbiome to stimulate healthy bacterial growth (60Trusted Source, 61Trusted Source).
Take a probiotic supplement: Probiotics are live bacteria that can help restore the gut to a healthy state after dysbiosis. They do this by “reseeding” it with healthy microbes (62Trusted Source).
Take antibiotics only when necessary: Antibiotics kill many bad and good bacteria in the gut microbiome, possibly contributing to weight gain and antibiotic resistance. Thus, only take antibiotics when medically necessary (63Trusted Source).
SUMMARY:
Eating a wide variety of high-fiber and fermented foods supports a healthy microbiome. Taking probiotics and limiting antibiotics can also be beneficial.