10 Foods That Can Help Restore Your Gut Flora

10 aliments qui peuvent aider à restaurer votre flore intestinale
Summary
  1. 1. Plain yogurt
  2. 2. Kefir
  3. 3. Sauerkraut (raw)
  4. 4. Kimchi
  5. 5. Green bananas
  6. 6. Garlic
  7. 7. Onions
  8. 8. Asparagus
  9. 9. Apple cider vinegar (unpasteurized)
  10. 10. Foods rich in fiber

A healthy gut microbiota is the foundation for smooth digestion, strong immunity, and often, a stable mood. If you're looking to restore or strengthen your gut flora , here are 10 simple and effective foods to incorporate into your routine.

1. Plain yogurt

Rich in probiotics (notably Lactobacillus and Bifidobacterium strains), natural yogurt contributes to:

  • Restore intestinal flora after an imbalance

  • Support digestion

  • Provide active and beneficial bacteria

💡 Choose unsweetened yogurt without artificial flavors.

2. Kefir

This fermented drink contains several strains of bacteria and yeasts , often more varied than in yogurt.

  • Particularly beneficial after a course of antibiotics

  • Can be consumed in dairy or water-based (fruit kefir) versions

3. Sauerkraut (raw)

Naturally fermented, sauerkraut is an excellent source of live probiotics , provided you choose unpasteurized sauerkraut .

It contributes to:

  • Stimulate the immune system

  • Rebalancing the intestinal microbiota

4. Kimchi

A Korean specialty made from fermented vegetables, kimchi is:

  • Rich in probiotics and fiber

  • Interesting for its natural anti-inflammatory effect

  • Delicious as a side dish or in a complete bowl

5. Green bananas

Before ripening, bananas are rich in resistant starch , a prebiotic fiber that feeds good bacteria.

They support:

  • Intestinal transit

  • The proliferation of beneficial bacteria

6. Garlic

A natural antibacterial, garlic contains sulfur compounds that act as prebiotics .

Its effects:

  • Stimulates the growth of good bacteria

  • Limits the proliferation of pathogens

💡 Eat raw or lightly cooked to preserve its benefits.

7. Onions

Rich in inulin , a prebiotic fiber, onions:

  • Promotes the balance of intestinal flora

  • Can be eaten raw or cooked, daily

8. Asparagus

A natural source of prebiotic fiber , asparagus:

  • Nourish probiotics already present in the gut

  • Help restore bacterial diversity

9. Apple cider vinegar (unpasteurized)

Although devoid of active probiotics , apple cider vinegar:

  • Creates a favorable environment for friendly bacteria

  • Contributes to digestion and natural bowel cleansing

  • Is rich in acetic acid , known for its mild antimicrobial properties

💡 Dilute in a large glass of water before a meal.

10. Foods rich in fiber

Plant fibers are true allies of the microbiota. They are found in:

  • Whole grains (oats, rye, quinoa, etc.)

  • Fruits and vegetables (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 .

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