{"id":42869,"date":"2022-05-03T21:36:43","date_gmt":"2022-05-03T21:36:43","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=42869"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"microbiome-diet-shopping-list","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/","title":{"rendered":"Microbiome Diet Shopping List For A Healthy Gut"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#What_Are_The_Best_Foods_For_Microbiome\" >What Are The Best Foods For Microbiome?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Fermented_Foods\" >Fermented Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#High-Fiber_Foods\" >High-Fiber Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Probiotic-Rich_Foods\" >Probiotic-Rich Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Organic\" >Organic<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Unprocessed\" >Unprocessed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Free_Of_Artificial_Additives_Sweeteners_And_Flavors\" >Free Of Artificial Additives, Sweeteners, And Flavors<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#What_Are_The_Worst_Foods_For_Your_Microbiome\" >What Are The Worst Foods For Your Microbiome?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Sugar\" >Sugar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Ultra_Processed_Foods\" >Ultra Processed Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Alcohol\" >Alcohol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Caffeine\" >Caffeine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Artificial_Sweeteners\" >Artificial Sweeteners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Processed_Meats\" >Processed Meats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Sodium\" >Sodium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Greasy_Fried_And_Fatty_Foods\" >Greasy, Fried, And Fatty Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Antibiotics\" >Antibiotics<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#What_Can_I_Eat_For_Breakfast_On_The_Microbiome_Diet\" >What Can I Eat For Breakfast On The Microbiome Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#What_Can_I_Eat_For_Lunch_On_The_Microbiome_Diet\" >What Can I Eat For Lunch On The Microbiome Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#What_Can_I_Eat_For_Dinner_On_The_Microbiome_Diet\" >What Can I Eat For Dinner On The Microbiome Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#What_Can_I_Snack_On_The_Microbiome_Diet\" >What Can I Snack On The Microbiome Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#What_Is_The_Fastest_Way_To_Heal_Gut_Microbiome\" >What Is The Fastest Way To Heal Gut Microbiome?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Managing_Stress\" >Managing Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Exercise\" >Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Sleep\" >Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Quit_Smoking\" >Quit Smoking<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Take_Supplements\" >Take Supplements<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Probiotics\" >Probiotics<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Prebiotics\" >Prebiotics<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Omega-3_Fatty_Acids\" >Omega-3 Fatty Acids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#L-Glutamine\" >L-Glutamine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#Vitamin_D\" >Vitamin D<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Your microbiome is the collection of all the microbes (bacteria, fungi, viruses) that live on and inside your body. The combination of these microbes is unique to each individual, and it\u2019s influenced by many factors, including your diet. <\/span><span style=\"font-weight: 400;\">There are two types of bacteria that dominate your microbiome: firmicutes and bacteroidetes. The ratio of these two types of bacteria is thought to be linked to obesity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7285218\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">That&#8217;s not all; an imbalance of gut bacteria has been linked to a whole host of health problems, including diabetes, inflammatory bowel disease, and even depression (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7285218\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">So what can you do to keep your microbiome healthy? Here\u2019s a guide to the best (and worst) foods for your gut bacteria.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Microbiome_Diet_Shopping_List\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Microbiome_Diet_Shopping_List\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Best_Foods_For_Microbiome\"><\/span><strong>What Are The Best Foods For Microbiome?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To maintain a <a href=\"https:\/\/betterme.world\/articles\/fat-absorption\/\">healthy gut<\/a> microbiome, it\u2019s important to eat a variety of fermented foods, high-fiber foods, and probiotic-rich foods. Here&#8217;s why each of these foods should make it to your <a href=\"https:\/\/betterme.world\/articles\/digestive-superfoods\/\">gut health<\/a> grocery list:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fermented_Foods\"><\/span><strong>Fermented Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fermented foods are rich in probiotics, which are live microorganisms that might have health benefits when consumed (<\/span><a href=\"https:\/\/med.stanford.edu\/news\/all-news\/2021\/07\/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Probiotics are believed to help restore the balance of microbes in your gut, which can be disrupted by things like antibiotic use, a high-sugar diet, and stress (<\/span><a href=\"https:\/\/med.stanford.edu\/news\/all-news\/2021\/07\/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some fermented foods to include in <a href=\"https:\/\/betterme.world\/articles\/fast-digesting-carbs\/\">your shopping list<\/a> are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yogurt\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kimchi\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sauerkraut\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pickles\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tempeh<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Miso paste\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"High-Fiber_Foods\"><\/span><strong>High-Fiber Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/easiest-foods-to-digest\/\">High-fiber foods<\/a> are an important part of a healthy gut microbiome. Fiber provides food for the beneficial bacteria in your gut and helps keep things moving through your digestive system (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7589116\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some high-fiber foods to include in your shopping list are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans and legumes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruit<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Microbiome_Diet_Shopping_List\"><img decoding=\"async\" class=\"aligncenter wp-image-42182 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5817-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5817.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5817-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5817.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5817.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Probiotic-Rich_Foods\"><\/span><strong>Probiotic-Rich Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Probiotic-rich foods are foods that contain live microorganisms, which can help promote a healthy gut microbiome (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4648921\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some probiotic-rich foods to <a href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/\">include<\/a> in your shopping list are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kefir\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kombucha\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coconut yogurt\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sourdough bread<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When shopping for these gut-healthy foods, look for products that are:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Organic\"><\/span><strong>Organic<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Organic <a href=\"https:\/\/betterme.world\/articles\/ovo-vegetarian-meal-plan\/\">foods<\/a> are free of pesticides. Some believe that these chemicals can disrupt the delicate balance of microbes in your gut.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/foods-that-ferment-in-the-colon\/\">Foods That Ferment In The Colon And Why Avoiding Them May Improve Digestive Health<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Unprocessed\"><\/span><strong>Unprocessed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The more processing a food undergoes, the fewer nutrients it contains, especially fiber. Choose whole, minimally processed foods as much as possible.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Microbiome_Diet_Shopping_List\"><img decoding=\"async\" class=\"aligncenter wp-image-42157 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3983.png\" alt=\"microbiome diet shopping list\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3983.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3983-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3983.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Free_Of_Artificial_Additives_Sweeteners_And_Flavors\"><\/span><strong>Free Of Artificial Additives, Sweeteners, And Flavors<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some artificial additives, sweeteners, and flavors are believed to disrupt the balance of microbes in your gut (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6363527\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Worst_Foods_For_Your_Microbiome\"><\/span><strong>What Are The Worst Foods For Your Microbiome?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The delicate balance of microbes in your gut can be easily disrupted by certain foods and substances. To maintain a healthy gut microbiome, it\u2019s best to avoid or limit these items:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sugar\"><\/span><strong>Sugar<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A diet high in added sugars may disrupt the balance of microbes in your gut and may promote inflammation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6817492\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Read labels to identify hidden sources of sugar in your food. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Look out for names such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dextrose\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maltose\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fructose\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Corn syrup\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Ultra_Processed_Foods\"><\/span><strong>Ultra Processed Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ultra processed foods are often high in sugar, unhealthy fats, and artificial additives, all of which may disrupt the balance of microbes in your gut. Avoid the following processed foods: <\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">White bread\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pastries\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cookies\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crackers\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chips<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Microbiome_Diet_Shopping_List\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Microbiome_Diet_Shopping_List\"><img decoding=\"async\" class=\"aligncenter wp-image-42144 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5828.png\" alt=\"microbiome diet shopping list\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5828.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5828-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5828.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Alcohol\"><\/span><strong>Alcohol<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Excessive alcohol consumption can damage the beneficial bacteria in your gut and lead to inflammation (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29195678\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Caffeine\"><\/span><strong>Caffeine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Caffeine might be harmful to gut bacteria and may also increase inflammation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6212590\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s found in coffee, tea, energy drinks, and some sodas.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Artificial_Sweeteners\"><\/span><strong>Artificial Sweeteners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Artificial sweeteners are thought to alter the composition of bacteria in the gut. These include aspartame, sucralose, and saccharin (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6363527\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Processed_Meats\"><\/span><strong>Processed Meats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Processed meats are high in saturated fat and sodium, and have been linked with a higher risk of <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30993317\/\"><span style=\"font-weight: 400;\">colorectal cancer<\/span><\/a><span style=\"font-weight: 400;\">. These include meats like bacon, sausage, and lunch meats. <\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sodium\"><\/span><strong>Sodium<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Too much sodium can alter the composition of gut bacteria and <\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/ajpheart.00312.2019\"><span style=\"font-weight: 400;\">lead to inflammation<\/span><\/a><span style=\"font-weight: 400;\">. Avoid salty foods such as processed meats, chips, and fast food.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Greasy_Fried_And_Fatty_Foods\"><\/span><strong>Greasy, Fried, And Fatty Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Greasy, fried, and fatty foods can lead to <a href=\"https:\/\/betterme.world\/articles\/endomorph-intermittent-fasting\/\">inflammation<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6817492\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). They can also damage the lining of your gut.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is because they contain high <a href=\"https:\/\/betterme.world\/articles\/mens-diet-plan-to-lose-belly-fat\/\">levels<\/a> of unhealthy fats and possibly other chemicals that might be harmful to your gut microbiome.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Antibiotics\"><\/span><strong>Antibiotics<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Antibiotics kill both harmful and <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-side-effects\/\">beneficial bacteria<\/a> in your gut. This can disrupt the balance of microbes in your gut and lead to inflammation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7285218\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Always take antibiotics as prescribed by your doctor, and ask them about taking a probiotic during or after your course of antibiotics to help restore your gut microbiome.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/diet-for-indigestion\/\">What Is The Best Diet For Indigestion? How To Manage Your Symptoms With Food<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Microbiome_Diet_Shopping_List\"><img decoding=\"async\" class=\"aligncenter wp-image-42138 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5861-1024x576.png\" alt=\"microbiome diet shopping list\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5861.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5861-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5861.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5861-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5861.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Can_I_Eat_For_Breakfast_On_The_Microbiome_Diet\"><\/span><strong>What Can I Eat For Breakfast On The Microbiome Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A healthy breakfast should contain foods that will nourish your gut bacteria. Here are some healthy and delicious breakfast meal ideas: <\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Omelet with vegetables and whole wheat toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scrambled eggs with avocado and whole wheat toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yogurt with fruit and nuts\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoothie made with yogurt, fruit, and green veggies\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oatmeal with almond milk and berries\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa bowl with vegetables and an egg\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Can_I_Eat_For_Lunch_On_The_Microbiome_Diet\"><\/span><strong>What Can I Eat For Lunch On The Microbiome Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These gut-friendly lunch ideas are both nutritious and delicious:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetable soup with whole wheat avocado toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salad with grilled chicken or fish\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burrito bowl with brown rice, beans, vegetables, and guacamole\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sushi roll made with brown rice\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetable wrap with hummus\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey and avocado sandwich on whole grain bread\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Can_I_Eat_For_Dinner_On_The_Microbiome_Diet\"><\/span><strong>What Can I Eat For Dinner On The Microbiome Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dinner should also feature gut-friendly ingredients. Here are some yummy and nutritious dinner ideas:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roasted chicken or fish with vegetables and quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stir-fry made with lean protein and vegetables with brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetable and chickpea curry with brown rice\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled steak with roasted vegetables and baked potato<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shrimp pasta made with whole grain noodles and veggies<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Microbiome_Diet_Shopping_List\"><img decoding=\"async\" class=\"aligncenter wp-image-42132 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5836-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5836.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5836-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5836.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5836-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5836.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Can_I_Snack_On_The_Microbiome_Diet\"><\/span><strong>What Can I Snack On The Microbiome Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These gut-friendly snack ideas are both satisfying and healthy:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hard-boiled egg\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apple with almond butter\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables with hummus or guacamole\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yogurt with fruit\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trail mix made with nuts, seeds, and dried fruit\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rice cake with nut butter and banana\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Celery sticks with peanut butter<\/span><\/li>\n<\/ul>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Microbiome_Diet_Shopping_List\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Fastest_Way_To_Heal_Gut_Microbiome\"><\/span><strong>What Is The Fastest Way To Heal Gut Microbiome?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When your gut microbiome is\u00a0 out of balance, you may experience digestive issues, low energy levels, and inflammation. To restore balance to your gut microbiome, you may need to remove the foods that are damaging it and eat more of the foods that support a healthy gut.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best way to do this is to follow a gut-healthy diet. Aside from the diet plan we&#8217;ve provided, there are several lifestyle changes you can make to support a healthy gut.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Managing_Stress\"><\/span><strong>Managing Stress<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stress triggers the release of cortisol, a hormone that may interact with the gut microbiome (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7213601\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). To protect your gut, manage stress with relaxation techniques such as yoga, meditation, and deep breathing.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Exercise\"><\/span><strong>Exercise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise is important for gut health because it reduces inflammation and supports a healthy immune system (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5357536\/\"><span style=\"font-weight: 400;\">l<\/span><\/a><span style=\"font-weight: 400;\">). Aim for 30 minutes of moderate to vigorous exercise most days of the week.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Microbiome_Diet_Shopping_List\"><img decoding=\"async\" class=\"aligncenter wp-image-42018 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5878-1024x576.png\" alt=\"microbiome diet shopping list\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5878.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5878-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5878.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5878-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5878.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sleep\"><\/span><strong>Sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Getting enough sleep is crucial for a healthy gut. When you don\u2019t get enough sleep, it can lead to inflammation and disrupt the balance of microbes in your gut (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6779243\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Aim for 7-9 hours of sleep each night.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Quit_Smoking\"><\/span><strong>Quit Smoking<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Smoking damages the lining of the gut and increases inflammation (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29195678\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). If you smoke, quitting is one of the best things you can do for your gut health.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Take_Supplements\"><\/span><strong>Take Supplements<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While following a gut-healthy diet is the best way to heal your microbiome, there are several supplements that can also support gut health. Always talk to your doctor before starting a supplement.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Probiotics\"><\/span><strong>Probiotics<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Probiotics are live bacteria that support gut health. They can be found in fermented foods such as yogurt, kimchi, and sauerkraut. You can also take probiotic supplements.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Microbiome_Diet_Shopping_List\"><img decoding=\"async\" class=\"aligncenter wp-image-42015 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-4503-1024x576.png\" alt=\"microbiome diet shopping list\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-4503.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-4503-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-4503.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-4503.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Prebiotics\"><\/span><strong>Prebiotics<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Prebiotics are non-digestible fibers that feed the beneficial bacteria in your gut. They can be found in foods such as bananas, garlic, and onions. You can also take prebiotic supplements.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Omega-3_Fatty_Acids\"><\/span><strong>Omega-3 Fatty Acids<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Omega-3 fatty acids are anti-inflammatory and support gut health. They can be found in oily fish such as salmon, mackerel, and sardines,\u00a0or in walnuts and flaxseeds. You can also take omega-3 supplements.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"L-Glutamine\"><\/span><strong>L-Glutamine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">L-glutamine is an amino acid that supports gut health. It can be found in meats, poultry, fish, and eggs. It works by reducing inflammation and supporting the growth of new cells in the gut.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Vitamin_D\"><\/span><strong>Vitamin D<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Vitamin D is important for gut health because it supports the immune system. It can be found in fatty fish, mushrooms, and fortified foods. You can also get vitamin D from sun exposure.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A healthy gut microbiome is important for overall health. Eating a variety of fermented foods, high-fiber foods, and probiotic-rich foods can help maintain a healthy gut microbiome.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Microbiome_Diet_Shopping_List\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Your microbiome is the collection of all the microbes (bacteria, fungi, viruses) that live on and inside your body. The combination of these microbes is unique to each individual, and it\u2019s influenced by many factors, including your diet. There are two types of bacteria that dominate your microbiome: firmicutes and bacteroidetes. The ratio of these [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":42872,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67],"tags":[],"coauthors":[125,87],"class_list":["post-42869","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Microbiome Diet Shopping List For A Healthy Gut - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for a gut-friendly diet? Check out our \u2605 MICROBIOME DIET SHOPPING LIST \u27a4 for a healthy gut. Keep reading!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Microbiome Diet Shopping List For A Healthy Gut\" \/>\n<meta property=\"og:description\" content=\"Looking for a gut-friendly diet? Check out our \u2605 MICROBIOME DIET SHOPPING LIST \u27a4 for a healthy gut. Keep reading!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1778541791.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/40070545a378004abce13b4277b499b7\"},\"headline\":\"Microbiome Diet Shopping List For A Healthy Gut\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/\"},\"wordCount\":1588,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1778541791.jpg\",\"articleSection\":[\"Diets\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Your microbiome is the collection of all the microbes (bacteria, fungi, viruses) that live on and inside your body. The combination of these microbes is unique to each individual, and it\u2019s influenced by many factors, including your diet. <\/span><span style=\\\"font-weight: 400;\\\">There are two types of bacteria that dominate your microbiome: firmicutes and bacteroidetes. The ratio of these two types of bacteria is thought to be linked to obesity (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7285218\/\\\"><span style=\\\"font-weight: 400;\\\">12<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">That's not all; an imbalance of gut bacteria has been linked to a whole host of health problems, including diabetes, inflammatory bowel disease, and even depression (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7285218\/\\\"><span style=\\\"font-weight: 400;\\\">12<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">So what can you do to keep your microbiome healthy? Here\u2019s a guide to the best (and worst) foods for your gut bacteria.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are The Best Foods For Microbiome?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">To maintain a <a href=\\\"https:\/\/betterme.world\/articles\/fat-absorption\/\\\">healthy gut<\/a> microbiome, it\u2019s important to eat a variety of fermented foods, high-fiber foods, and probiotic-rich foods. Here's why each of these foods should make it to your <a href=\\\"https:\/\/betterme.world\/articles\/digestive-superfoods\/\\\">gut health<\/a> grocery list:<\/span>\\r\\n<h3><strong>Fermented Foods<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Fermented foods are rich in probiotics, which are live microorganisms that might have health benefits when consumed (<\/span><a href=\\\"https:\/\/med.stanford.edu\/news\/all-news\/2021\/07\/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation\\\"><span style=\\\"font-weight: 400;\\\"> ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/\",\"url\":\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/\",\"name\":\"Microbiome Diet Shopping List For A Healthy Gut - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1778541791.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking for a gut-friendly diet? 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Keep reading!","og_url":"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1778541791.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Kristen Fleming, RD","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/40070545a378004abce13b4277b499b7"},"headline":"Microbiome Diet Shopping List For A Healthy Gut","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/"},"wordCount":1588,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1778541791.jpg","articleSection":["Diets"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Your microbiome is the collection of all the microbes (bacteria, fungi, viruses) that live on and inside your body. The combination of these microbes is unique to each individual, and it\u2019s influenced by many factors, including your diet. <\/span><span style=\"font-weight: 400;\">There are two types of bacteria that dominate your microbiome: firmicutes and bacteroidetes. The ratio of these two types of bacteria is thought to be linked to obesity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7285218\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">That's not all; an imbalance of gut bacteria has been linked to a whole host of health problems, including diabetes, inflammatory bowel disease, and even depression (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7285218\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">So what can you do to keep your microbiome healthy? Here\u2019s a guide to the best (and worst) foods for your gut bacteria.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Are The Best Foods For Microbiome?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">To maintain a <a href=\"https:\/\/betterme.world\/articles\/fat-absorption\/\">healthy gut<\/a> microbiome, it\u2019s important to eat a variety of fermented foods, high-fiber foods, and probiotic-rich foods. Here's why each of these foods should make it to your <a href=\"https:\/\/betterme.world\/articles\/digestive-superfoods\/\">gut health<\/a> grocery list:<\/span>\r\n<h3><strong>Fermented Foods<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">Fermented foods are rich in probiotics, which are live microorganisms that might have health benefits when consumed (<\/span><a href=\"https:\/\/med.stanford.edu\/news\/all-news\/2021\/07\/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation\"><span style=\"font-weight: 400;\"> ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/","url":"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/","name":"Microbiome Diet Shopping List For A Healthy Gut - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1778541791.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Looking for a gut-friendly diet? 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