A healthy gut microbiota is the foundation of smooth digestion, strong immunity, and often, a stable mood. If you'd like to restore or strengthen your gut flora , here are 10 simple and effective foods to incorporate into your routine.
1. Plain yogurt
Plain yogurt contains live lactic acid bacteria (such as Lactobacillus and Bifidobacterium), which are naturally present in some fermented dairy products.
Rich in probiotics , plain yogurt contributes to:
-
Restoring gut flora after an imbalance
-
Support digestion
-
Introducing active and beneficial bacteria
💡 Opt for an unsweetened yogurt without added flavorings to enjoy its natural qualities.
2. Kefir
This fermented beverage contains several strains of bacteria and yeasts , often more varied than in yogurt.
-
Particularly beneficial after a course of antibiotics
-
Can be consumed in a dairy version or a water-based version (fruit kefir)
3. Sauerkraut (raw)
Naturally fermented, sauerkraut is an excellent source of live probiotics , provided that it is unpasteurized .
It contributes to:
-
Boost the immune system
-
Rebalancing the gut microbiota
4. Kimchi
Originating in Korea, kimchi is prepared from fermented vegetables; it adds variety to the diet while supporting digestion.
-
Rich in fiber and aromatic compounds
-
Interesting for its natural anti-inflammatory effect
-
Delicious as a side dish or in a full bowl
5. Green bananas
Before they ripen, bananas are rich in resistant starch , a prebiotic fiber that feeds good bacteria.
They support:
-
Intestinal transit
-
The proliferation of beneficial bacteria
6. Garlic
Garlic contains sulfur compounds and prebiotic fibers that promote a natural balance of the microbiota.
Its effects:
-
Stimulates the growth of good bacteria
-
Limits the proliferation of pathogens
💡 To preserve its properties, consume it raw or lightly cooked.
7. Onions
Rich in inulin, a prebiotic fiber, onions are valuable allies in a varied diet.
-
They promote a balanced gut flora
-
They can be eaten raw, cooked, or as a base for dishes.
8. Asparagus
As a natural source of fiber, asparagus contributes to a balanced diet and to the bacterial diversity of the microbiota.
-
They nourish the probiotics already present in the gut.
-
They help restore bacterial diversity
9. Apple cider vinegar (unpasteurized)
Unpasteurized cider vinegar contains acetic acid, which comes from the fermentation of apple juice.
This acid contributes to a balanced intestinal environment and can be enjoyed with meals to aid digestion.
💡 Always consume diluted in water before meals.
10. Foods rich in fiber
Plant fibers are true allies of the gut microbiota. They are found in:
-
Whole grains (oats, rye, quinoa…)
-
Fruits and vegetables fresh (especially raw or minimally processed)
-
Legumes (lentils, chickpeas, beans)
They act as a natural fuel for your good bacteria, supporting a balanced and active microbiota .
