Gut-Health Recipes
A gut-health recipe feeds the microbiome with what it demonstrably thrives on: generous fibre (ideally from several different plants) plus fermented foods like yoghurt, kefir, kimchi or sauerkraut.
A diverse gut microbiome is increasingly linked to longevity, immunity and even mood. These recipes prioritise the two things your microbes need most: plenty of fibre and a regular dose of fermented foods.
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FAQ
- What should I eat for a healthy gut?
- Aim for 30+ different plants a week (fibre diversity) plus fermented foods like yoghurt, kefir, kimchi or sauerkraut a few times a week.
- Where does the '30 plants a week' number come from?
- The American Gut Project found that people eating 30+ different plant types per week had measurably more diverse microbiomes than those eating fewer than 10. Diversity of plants mattered, not just grams of fibre.
- Are fermented foods necessary?
- They're not strictly required, but a Stanford study (Cell, 2021) found that a diet high in fermented foods increased microbiome diversity and lowered several inflammatory markers over 10 weeks.
- How much fibre per day is linked to better outcomes?
- Umbrella reviews associate roughly 25-29g+ of daily fibre with lower all-cause mortality; most people in Germany and the US average well under 20g.