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September 28, 2022 • Healthy Eating & Nutrition

The Best Diet for a Healthy Microbiome

Science has determined the best diet for a healthy microbiome. Your microbiome is the gateway to health and healing. Here’s why your gut microbiome matters and the key steps to feeding it right!

Health food concept for a high fiber diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes and herbs. Foods high in anthocyanins, antioxidants, smart carbohydrates and vitamins on marble background top view.

I cannot stress more emphatically how important it is to “nurture your microbiome” as a primary focus of living a healthy life.

Thankfully, we have enormous control over the health of our gut microbiome, with diet being the master lever.

Here are the key steps to improving your microbiome with food.

  1. Eat an abundance and a variety of plant-based foods: whole grains, beans, nuts, seeds, mushrooms, vegetables, and fruits. The fiber provided by these plant foods “feeds” the good gut bacteria.
  2. Consume foods high in polyphenols regularly: dark chocolate, tea (green and black), berries, cherries, currants, pomegranates, artichoke hearts, citrus, filtered coffee, apples, plums, red grapes, walnuts, kiwi,  and mushrooms. Polyphenols are like supercharged fertilizer for the good gut bugs.
  3. Include probiotic foods (fermented foods containing live beneficial bacteria) regularly in your diet: Plain yogurt, kefir, tempeh, sauerkraut, kombucha, kimchee, miso and any other “fermented” foods that contain live bacteria.
  4. Be vigilant in avoiding processed foods, especially fast foods, junk foods, those containing sugar substitutes and emulsifiers, and those lacking fiber. 

Thank you so much for being here and feeding your hunger for health because I know it is the most important thing you can do for yourself, as well as those who love you.

Try this great-for-your-microbiome recipe!

Plum, Cucumber, and Spinach Salad with Peanuts and Sesame Ginger Dressing

Sevres 4-5


  • 1 English cucumber, diced
  • 1, 6 oz package of organic baby spinach
  • 2 plums, cut into bite size wedges
  • 1 large carrot, shredded
  • 2 scallions, green and white parts choppe
  • 1/3 cup chopped peanuts 


Combine first 5 ingredients in a bowl and toss with desired amount of Sesame Ginger dressing.  (For  recipe see salad glossary). Divide among plates/bowls and sprinkle with peanuts. Serve immediately.

*Delicious topped with grilled chicken or salmon for a main course salad