It’s all in the Gut: Probiotic Foods to restore your Microbiome

The body contains approximately 40 trillion bacteria cells most of which are found in the gut and small intestines. They are known collectively as the gut microbiome, and they are extremely crucial for overall health. There are some habits that can be done every day to boost your gut health. This includes adding fermented food into your daily diet such as natural yogurt, kombucha, kefir or kimchi. Fermented food will boost the microbiome by improving its function and decreasing the number of harmful microbes in the gut. It can be useful to add prebiotics and probiotics as well. Probiotics are a friendly bacterium that help to restore balance to the gut. Prebiotics are a type of fibre that feed the healthy bacteria in the digestive system. The best source of nutriment for the microbiome remains fresh fruit and vegetables. In this article, you will learn about seasonal fruits and vegetables that can help you boost the health of your digestive system.


Papaya Credit: Pexels
Bowl of Strawberries and Blueberries Credit: Pexels
Jackfruit on tree Credit: Pexels
  • Apricots are high in fibre which can help with good digestion.
  • Blueberries are extremely valued for their nutritional and medicinal properties. They contain a large amount of antioxidant that will benefit the gut. They are rich in prebiotics which will help the function of the healthy bacteria in the gut.
  • Raspberries also contains a large number of antioxidants like the blueberries and can also help with constipation.
  • Strawberries are also high in antioxidants like the rest of the berries. They are high in fibre and help with bowel movement.
  • Apples contain a fibre that functions as a prebiotic. This means that it nourishes the gut microbiota – the healthy bacteria in the gut.
  • Grapefruit boosts the digestion system and has detoxifying properties.
  • Dates are originally from the desert close to the Persian Gulf. They can be eaten raw or dried. They are a source of mineral and protein. They are gut-friendly thanks to their high fibre content.
  • Mangoes are a fruit from Asian which has both spiritual and medicinal significance. They are full of probiotics which will feed the good bacteria in the gut.
  • Papaya has anti-bacterial properties and promote good digestion. It contains healthy fibre and is full of antioxidant.
  • Jackfruit is originally from south India. They are a source of protein and are gut friendly. They are richer in micronutrients than apples and apricots.


ArtichokesCredit: Pexels
Harvester with fresh Aubergine Credit: Pexels
  • Asparagus are traditionally used in Chinese medicine. They are high in prebiotics which will help the gut flora.
  • Courgettes are high in water and fibre, two components that can help with digestion by decreasing your risk of constipation and other symptoms of intestinal problems.
  • Artichokes are one of the top ten highest anti-oxidant foods. They were traditionally eaten by the Greeks and Romans to maintain a healthy gut. As they are high in fibre they will promote bowel regularity and feed the healthy bacteria in your gut.
  • Aubergine is high in dietary fibre, which is an important component of a balanced diet since it facilitates digestion.
  • Broccoli is high in fibre which improves the gut bacteria, and reduces inflammation.
  • Peas are high in fibre which support digestive health and the gut.

When taking care of the gut, it is important to simply increase the fibre intake daily. Adding one or two fruit with your breakfast and another on with a snack during the day. Prioritizing eating green vegetables for a minimum of once or twice a day will also help as they are full of fibre and other nutriments. It is also possible to make teas with the leaves of some of fruits listed above. For example, the fresh or dried leaves of the strawberries can help with digestion and smooth belly ache whist the leaves of the artichoke ease constipation, diarrhea and bloating.

Here are a few recipes that can be useful to add these ingredients into your diet.

Apple porridge:

Green smoothie:

Summer salad:

Berry pudding:

Summer vegetables and feta galette:

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