Inside your intestines lives an entire ecosystem made up of trillions of microorganisms: bacteria, viruses, and fungi collectively known as the gut microbiome. Far from being passive passengers, these microbes perform vital functions that directly affect your metabolism, immune system, hormones, and even your mood and brain health.

What’s incredible is that much of our microbiome is actually inherited. From the moment we’re born, the way we enter the world-vaginal birth versus C-section-shapes our first exposure to microbes. During vaginal delivery, a baby is coated with the mother’s microbes from the birth canal. With a C-section, early microbial exposure comes from skin and environmental contact.

Then comes breastfeeding, which continues to seed and nourish the developing microbiome through beneficial bacteria, prebiotics, and antibodies. Over time, our early environment continues to shape this inner ecosystem.

While these early influences set the stage, your diet and lifestyle choices are what determine how your gut health evolves throughout life. The foods you eat every day either feed beneficial microbes or allow harmful ones to thrive.

And when the gut becomes imbalanced, the effects have consequences far beyond digestion.

Here are a few signs your gut may need some support:

•  Frequent bloating or upset stomach
•  Low energy
•   Poor sleep
•  New food intolerances or sugar cravings
•  Mood changes, brain fog, or anxiety
•  Unexplained weight changes or inflammation

Your gut really does act as your body’s command center for health. It influences digestion, metabolism, immune function, and even brain chemistry. That’s why it’s often called the second brain

So how can you improve your gut health?
Today I am breaking it down for you with five evidence-based strategies that support a stronger microbiome, lower inflammation, and better long-term health.

1. Eat a Fiber-Rich Diet

Fiber is the fuel your gut microbes depend on. When you feed them well, they reward you by producing short-chain fatty acids that lower inflammation, stabilize blood sugar, and strengthen your gut lining.

Best sources:

•  Vegetables: broccoli, artichokes, Brussels sprouts, leafy greens
•  Fruits: apples, berries, pears
•  Whole grains: oats, quinoa, barley
•  Legumes: lentils, chickpeas, black beans
•  Nuts and seeds: almonds, chia seeds, flaxseeds

Aim for at least 25–35 grams of fiber daily, focusing on variety and balance because different fibers feed different types of beneficial bacteria.

2. Add Prebiotic Foods

Think of prebiotics as “fertilizer” for your healthy gut bacteria. These are non-digestible fibers that help beneficial microbes grow and thrive.

Great sources include:

•  Garlic
•  Onions
•  Leeks
•  Asparagus
•  Bananas (especially slightly green ones)
•  Oats
•  Lentils and beans

Try adding sautéed garlic and onions to your meals, or toss roasted asparagus into salads or grain bowls.

3. Include Probiotic Foods

Probiotics are live beneficial bacteria that replenish and diversify your microbiome. Regular intake can improve digestion, support immunity, and even reduce inflammation.

Top probiotic foods:

•  Yogurt with live cultures
•  Kefir (a fermented milk drink)
•  Sauerkraut and kimchi
•  Miso, tempeh, or natto
•  Kombucha (lightly fermented tea; be sure to watch for added sugar)

If you’re new to fermented foods, start with small steps like adding a spoonful of sauerkraut or a half cup of kefir and gradually increase. 

4. Eat Healthy Fats & Polyphenol-Rich Foods

Healthy fats and polyphenols have powerful anti-inflammatory effects and support beneficial gut bacteria.

For omega-3s:

•  Wild Alaskan sockeye salmon
•  Sardines or mackerel
•  Plant-based sources: chia seeds, flaxseeds, walnuts

For polyphenols:

•  High quality extra virgin olive oil
•   Nuts and seeds 
•  Blueberries, apples, pomegranates, and broccoli
•  Coffee, green tea, and dark chocolate (70%+ cacao)

A drizzle of extra virgin olive oil over roasted veggies or adding ground flaxseeds to your smoothie or yogurt bowl are easy daily wins for your gut.

5. Limit Foods That Harm Gut Health

Just as certain foods help your gut thrive, others can disrupt it, reducing microbial diversity and increasing inflammation.

Try to limit:

•  Ultra-processed foods: high in refined sugar, salt, and unhealthy fats
•  Refined carbohydrates: white bread, pastries, and processed cereals
•  Fried foods: harder to digest and can irritate the gut lining
•  Excess sugar: feeds yeast and harmful bacteria

Think of this as crowding out the unhelpful foods by adding more of the nourishing ones above.

Ready to Reset Your Gut and Jumpstart Weight Loss?

If you’re ready to put these principles into action, my 7-Day Weight Loss Jumpstart is a great way to start.

It’s designed to help you lose your first 5 pounds in one week while balancing blood sugar, lowering inflammation, and supporting your gut microbiome.

Here’s what’s included:

• Complete 7-day meal plan (breakfast, lunch, and dinner)
• 14+ delicious, anti-inflammatory recipes ready in 30 minutes or less
• Done-for-you grocery list organized by store section
• Pantry prep checklist for a stress-free week
• The Enso 5 Daily Habits to support metabolism and energy
• Smart Meal Optimization & Pantry Notes for healthy swaps
• Family-friendly, blood sugar–balancing meals that actually taste amazing

Your gut, your energy and your waistline will thank you. 

Click here to start the 7-Day Jumpstart!

With Love & Science,

Solmaz