Here are some ways to improve your gut microbiome:

• 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 Bifidobacterium which is a group of bacteria called probiotics that normally live in your intestines and stomach.
• Eat fermented foods: Fermented foods such as yogurt, sauerkraut and kefir all contain healthy bacteria, mainly Lactobacilli, and can reduce the number of disease-causing species in the gut.
• 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 in the gut microbiome.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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 it when medically necessary

Your gut microbiome is made up of trillions of bacteria, fungi and other microbes.  It plays a very important role in your health by helping control digestion and benefiting your immune system and many other aspects of health. An imbalance of unhealthy and healthy microbes in the intestines may contribute to weight gain, high blood sugar, high cholesterol and other disorders.

To help support the growth of healthy microbes in your gut, eat a wide variety of fruits, vegetables, whole grains and fermented foods.