8 Ways to Improve Your Gut Bacteria


The foods you eat, can impact the type of bacteria found in your digestive tract.

Eat a diverse range of foods


Eating a diverse diet rich in whole foods can lead to a diverse microbiome, which is beneficial for your health.

Eat vegetables, legumes, beans, and fruit


Many fruits and vegetables are high in fiber. Fiber promotes the growth of beneficial gut bacteria, including specific types such as Bifidobacteria.

Eat fermented foods


Fermented foods like plain yogurt can benefit the microbiome by enhancing its function and reducing the abundance of disease-causing bacteria.

Eat prebiotic foods


Prebiotics promote the growth of beneficial bacteria, including Bifidobacteria.

breastfeed for at least 6 months


Breastfeeding helps an infant develop a healthy microbiome, which protects against certain health conditions later in life.

Eat whole grains


Whole grains contain nondigestible carbs that can promote the growth of beneficial bacteria.

Plant-based diet


Vegetarian and vegan diets may improve the microbiome.

Eat foods rich in polyphenols


Polyphenols can’t be digested efficiently by human cells, but they are efficiently broken down by the gut microbiota.