Gut microbiome: 100T bacteria, 1000+ species. Influences immunity (70% immune cells), mood (90% serotonin), metabolism. Diversity is the goal — more species = more resilient gut.
Top Foods
| Food | Why | Do | Don't |
|---|---|---|---|
| Greek Yogurt | Live cultures (Lactobacillus, Bifidobacterium). Fermented dairy improves gut barrier. 150g/day reduced leaky gut in 4-week trial. | 150-200g/day plain | Avoid flavored — sugar feeds pathogens |
| Oats | Beta-glucan prebiotic feeds Bifidobacterium. Produces butyrate (fuels colonocytes). 40g/day increased beneficial bacteria in 2 weeks. | 40-60g/day | Steel-cut > instant for prebiotic availability |
| Sauerkraut | 10-100x more live bacteria than yogurt per gram. Unpasteurized = live probiotics. Pasteurized = dead. | 1-2 tbsp/day with meals | Buy refrigerated raw — shelf-stable is pasteurized |
| Banana | Prebiotic fiber (inulin, FOS in slightly green). Resistant starch feeds butyrate producers. | 1-2/day slightly green | Overripe has less resistant starch |
| Bone Broth | Collagen provides glutamine — primary fuel for enterocytes. Glycine is anti-inflammatory in gut. | 1 cup/day | Quality varies — homemade or trusted brands |
⚠️ Avoid/Limit
artificial sweetenersemulsifiersalcoholultra processedexcess sugar
💊 Supportive Supplements
probiotics · l-glutamine · zinc-carnosine · collagen