Have you ever stopped to think about what is living inside your gut?

Probably not.

And honestly, I don't blame you. We don't usually sit around thinking about our gut bacteria while we're eating dinner!

But your digestive tract is home to a remarkably complex community of microorganisms. I just call them bugs, but scientists call this community the gut microbiome, and researchers are learning more every year about how our diet and lifestyle interact with it.

So, if you've been following my series on getting healthy, we're ready for Step 4: Add Probiotics.

But I'm going to broaden that idea a little.

Because supporting your gut isn't simply about taking a probiotic capsule.

It's about creating an environment where your microbiome can thrive.

And that starts with what you feed it.

🦠 What Exactly Is the Gut Microbiome?

The word microbiome refers to the community of microorganisms living in and on our bodies.

Your gut contains a tremendous number of microorganisms, including bacteria, fungi, and other microbes. And while we often hear the word bacteria and immediately think, “Yuck!” many microorganisms that live in and on us are harmless or beneficial. Some help with digestion and metabolism, interact with our immune system, and produce compounds that affect our health.

Think of your gut as an ecosystem.

And just like any ecosystem, what you put into it matters.

That's where food comes in.

🌱 Feed the Good Guys

I like to think of the microbiome this way:

Your gut microbes have to eat, too.

Every day, the foods you choose help shape the environment in which those microbes live.

A diet rich in a variety of plant foods provides different types of fibers and other compounds that gut microorganisms can use. In fact, researchers consider diet one of the major influences on the composition and function of the gut microbiome.

And look at where this takes us right back to Step 1.

Eat more vegetables.

See what I did there?

These steps aren't just random health tips. They build on each other.

The vegetables you're adding to your diet provide fiber and other compounds that can help support the microorganisms living in your gut.

🥦 What Are Prebiotics?

You've probably heard of probiotics.

But you may not have heard as much about prebiotics.

They're not the same thing.

Probiotics are live microorganisms (the good bugs) that, when consumed in adequate amounts, provide a health benefit.

Prebiotics are substances—often specific types of dietary fiber—that are selectively used by microorganisms and can support beneficial members of the microbial community.

Here's the easiest way I know to remember it:

Probiotics are the microbes.
Prebiotics are food for certain microbes.

So if you're going to invite some beneficial microbes to the party, don't forget to feed them!

🥬 Foods That Feed Your Microbiome

This is one of the reasons I love whole, plant-based foods.

Vegetables, fruits, beans, whole grains, nuts, seeds, and other plant foods provide a variety of fibers and other compounds that interact with the gut microbiome.

Some foods particularly rich in prebiotic compounds include:

• onions

• garlic

• asparagus

• leeks

• chicory root

• Jerusalem artichokes

• bananas

• legumes and beans

• oats

• certain whole grains

You don't need to eat every food on this list.

And please don't go buy a bag of Jerusalem artichokes tomorrow because I told you to! 😂

Start where you are.

If you've already conquered Step 1 and are eating more vegetables, you're already moving in the right direction. Little by little you can add in more variety of foods. You did notice most of those foods listed are in the produce aisle?

🥛 What About Probiotic Foods?

Now let's talk about the other side of the equation.

Some foods contain live microorganisms and can be a source of probiotics or other potentially beneficial microbes.

Examples include:

• yogurt with live cultures

• kefir

• kombucha

• kimchi

• sauerkraut

• certain fermented vegetables

• some other traditionally fermented foods

But here's an important distinction:

Fermented doesn't automatically mean probiotic.

Fermentation is a process. A food may be fermented but not necessarily contain microorganisms that meet the scientific definition of a probiotic or have a demonstrated health benefit. The specific microorganisms matter.

So when you're shopping, don't assume that every product labeled “fermented” is automatically going to provide a proven probiotic benefit.

And if you're buying a product specifically because it contains probiotics, look at the label.

Some probiotic products identify the microorganism by its genus, species, and strain. Different strains can have different effects, so “probiotic” isn't one-size-fits-all.

Don't be afraid of the word fermented or think of it as weird. People have been fermenting food from nearly the beginning of time. It's just the way they preserved food.  In these cases, the preserved food did wonders for their bodies. It made it even more beneficial.

🥄 Start Slowly!

Now here's something I really want you to remember.

If your current diet contains very little fiber or fermented food, don't suddenly go from zero to sixty.

Your digestive system may have something to say about that!

Adding a lot of beans, onions, garlic, high-fiber foods, or fermented foods all at once can cause gas, bloating, or digestive discomfort in some people.

So start slowly.

Try one new food.

Give your body some time to adjust.

Then add another.

This is another reason I like the idea of taking these health steps one at a time.

We're not trying to overhaul your entire life in one weekend.

🥣 A Simple Place to Start

Here are a few easy ideas:

Breakfast

Try plain yogurt with berries and a sprinkle of nuts or seeds.

Lunch

Add a few extra vegetables to your sandwich, soup, salad, or bowl.

Dinner

Add onions, garlic, asparagus, or another vegetable to your meal.

Snack

Try a piece of fruit with nuts or nut butter.

Something fermented

Try a small serving of plain yogurt, kefir, sauerkraut, or kimchi if you tolerate them. Dr. Perlmutter said eat a tablespoon of sauerkraut every day.  Good tip, but I'd say do a variety of fermented foods. I love drinking kombucha. That has taken the place of unhealthy soda pop for me.

And remember Step 2:

Watch the added sugar.

A yogurt can sound wonderfully healthy on the front of the package while containing quite a bit of added sugar.

Which brings us right back to Step 3:

Read the label!

See how this is working?

🧠 Your Gut Is More Than Digestion

The gut microbiome is an active area of research, and scientists are studying its connections with metabolism, immunity, and many other aspects of health. But we're still learning, and it's important not to turn every gut-health claim you see online into a proven fact.

You may see people online claiming that one particular bacterium causes weight gain, another cures depression, or a certain probiotic will fix all your digestive problems.

Be careful.

The science doesn't support that kind of one-size-fits-all thinking.

Different people have different microbiomes, and different probiotic strains can have different effects. Even when probiotics have been studied for a particular condition, researchers don't always know which strains, doses, or people will benefit most. There are actually some people who won't tolerate probiotics because they have other issues going on, but as a general rule, they are very beneficial.

That's why I prefer to start with the basics:

Eat real food.
Eat a variety of plants.
Get enough fiber.
Reduce excess added sugar.
Include fermented foods if you tolerate them.
And give your body time to adjust.

Those aren't flashy recommendations.

But sometimes the basics are where we need to begin.

🌿 Your Step 4 Action

This week, don't try to completely transform your gut.

Just choose one thing.

Try one of these:

☐ Add one additional serving of vegetables each day.

☐ Try a new fiber-rich plant food.

☐ Add a small serving of plain yogurt with live cultures.

☐ Try kefir, sauerkraut, or another fermented food you enjoy.

☐ Add onions or garlic to a meal.

☐ If you're not used to much fiber, increase it gradually and drink enough water.

And then pay attention.

How does your body respond?

You don't have to do everything at once.

Remember, we're taking this one step at a time.

💚 One Last Thought

I love the old parable of two wolves fighting within us. A good wolf, and a bad wolf. The father answers the questioning child:

“Which wolf wins the fight? The one you feed.”

I think there's something worth remembering in that idea.

Your body is home to a complicated community of microorganisms. You can't control every single member of that community, and you don't need to.

But you can influence the environment you're creating through the foods you eat and the way you live.

So give your body something good to work with.

Feed yourself well.

And maybe, just maybe, feed your little microbial roommates well, too. 😊

Until next time...

Enjoy God's providence!