Your gut microbiome is the foundation of digestion, immunity, hormones, energy — even your brain health. What you eat can either nourish this ecosystem or disrupt it. Use this cheat sheet as a quick guide.

🚫 10 Worst Foods for Your Gut

1. Processed Meats (bacon, hot dogs, deli slices) – feed harmful bacteria and fuel inflammation.
2. Artificial Sweeteners (aspartame, sucralose) – disrupt microbial balance and blood sugar.
3. Refined Sugars (soda, candy, pastries) – starve beneficial microbes, feed yeast.
4. Highly Refined Grains (white bread, instant noodles) – stripped of gut-friendly fiber.
5. Industrial Seed Oils (soybean, corn, canola) – tilt the microbiome toward inflammation.
6. Excessive Alcohol – erodes gut lining and weakens beneficial bacteria.
7. Fried & Fast Foods – trans fats and additives toxic to gut ecology.
8. Ultra-Processed Packaged Foods – preservatives and emulsifiers damage gut balance.
9. Conventional Dairy (non-organic milk, cheese, ice cream) – may contain hormone and antibiotic residues.
10. Artificial Additives (dyes, stabilizers, preservatives) – linked to gut barrier damage.

✅ 10 Best Foods for Your Gut

1. Fermented Foods (sauerkraut, kimchi, kefir) – probiotic powerhouses.
2. High-Fiber Vegetables (broccoli, greens, asparagus) – fuel for beneficial microbes.
3. Legumes & Beans (lentils, chickpeas, black beans) – boost microbial diversity.
4. Whole Grains (quinoa, oats, brown rice) – rich in fiber and resistant starch.
5. Polyphenol-Rich Foods (berries, green tea, olive oil) – antioxidants that feed good bacteria.
6. Nuts & Seeds (almonds, flax, chia) – improve gut barrier and microbial health.
7. Fatty Fish (salmon, sardines) – omega-3s reduce inflammation.
8. Garlic & Onions – prebiotic fibers feed beneficial microbes.
9. Root Vegetables & Resistant Starches (sweet potatoes, beets, cooked-and-cooled potatoes) – produce healing short-chain fatty acids.
10. Water & Herbal Teas – keep digestion and microbes moving smoothly.

Why This Matters

Your gut isn’t just about digestion — it’s your body’s control center for immunity, hormones, energy, and even mood. The foods you choose every day either strengthen this foundation or slowly break it down.

Want Tailored Gut Health Solutions?

Everyone’s microbiome is unique. What works for one person may not work for another. In my practice, I use biofeedback technology to see exactly what your body needs and create a personalized nutrition and lifestyle plan.

Curious to know what your gut is really telling you? Book a session and start building a microbiome that works for you, not against you.