Restoring Your Gut Microbiome: A Patient-Friendly Guide

Your gut microbiome plays a crucial role in your overall health, but certain treatments and diets can negatively impact it. Long-term restrictions of fermentable carbohydrates (like a Low FODMAP Diet) or repeated antimicrobial treatments (antibiotics or herbal remedies) can reduce the diversity and richness of your gut bacteria. This imbalance, called dysbiosis, can cause digestive issues, weaken your immune system, and decrease the production of beneficial metabolites that your microbiome provides.

Restoring your microbiome is not as simple as taking probiotics or eating fermented foods. Instead, the key is to “feed” your existing gut bacteria with a variety of plant-based foods rich in prebiotic fibers. These fibers help your microbiome thrive and regain balance.

Your Microbiome Restoration Goal

Aim to eat 30-40 different plant-based foods each week.
This includes:

• Fruits

• Vegetables

• Grains

• Legumes

• Nuts and seeds

Tips for Feeding Your Microbiome

1. Start Small and Go Slow
   Introduce small servings of prebiotic foods and increase gradually. It’s normal to experience some bloating and gas at first—this is a sign that your gut bacteria are adjusting. If discomfort is significant, reduce your serving size for a few days before trying to increase again.

2. Begin with Resistant Starches
   Resistant starches are a great starting point for gut health. Add small amounts to 1-2 meals daily, using foods like:

   • Oats

   • Potatoes or sweet potatoes (cooked, cooled, and reheated)

   • Plantains

   Learn more about resistant starches here: Precision Nutrition Guide.

3. Incorporate Diverse, Fermentable Whole Foods
   As you build tolerance, add:

   • Ground flax or chia seeds

   • Whole grains like brown rice

   • High FODMAP or prebiotic-rich foods, such as:

     • Jerusalem artichokes, burdock, chicory

     • Onions, garlic, asparagus, artichokes

     • Legumes, broccoli, cauliflower, and kale

4. Boost Polyphenols in Your Diet
   Polyphenols are plant compounds that support microbiome health. Add foods like:

   • Dark-skinned berries: blueberries, blackberries, currants

   • Purple veggies: cabbage, carrots, potatoes

   • Green tea (matcha), olive oil, and nuts with brown skins (almonds, hazelnuts, flax).

   A fun way to remember this: Eat the Rainbow—include a variety of colorful plant foods in your meals.

5. Add Fermented Foods Gradually
   Fermented foods can provide beneficial bacteria but should be introduced slowly. Aim for 2-3 servings a day (2-3 tablespoons) of options like:

   • Yogurt or kefir

   • Sauerkraut or its juice (gut shots)

   • Kimchi

   • Miso or pickles

   Caution: Limit kombucha to 2-4 oz per serving or avoid it entirely due to its high sugar and yeast content, which can be problematic for some individuals.

Prebiotic Fiber Supplements

If tolerated, prebiotic fiber supplements can support microbiome restoration. Start with small doses and gradually increase. Options include:

• Sunfiber (Partially Hydrolyzed Guar Gum)

  • Brands: Sunfiber, Healthy Origins, Regular Girl

  • Dose: Start with 1/8 tsp and work up to 5-6 grams once or twice daily.

• HMO-like or B-GOS fibers

  • Brands: HoliGOS, Culturelle Abdominal Comfort, Klaire Labs Galactomune

  • Dose: 2-3 grams 1-2 times daily.

• Black Currant Powder

  • Brand: NW Wild Foods

  • Dose: Work up to 1-2 tsp daily.

• FOS-enriched Inulin

  • Brands: Prebiotin, Jarrow

  • Dose: Start with 1/8 tsp, increasing to 2-3 grams 1-2 times daily.

• Acacia Fiber

  • Brand: Heather's Tummy Fiber

  • Dose: Work up to 1 tbsp twice daily.

• Prebiotic Combinations

  • Examples: MegaPrebiotic by Microbiome Labs, PureLean Fiber by Pure Encapsulations, FiberMend by Thorne.

Final Thoughts..

Restoring your microbiome takes time and patience, but the benefits are worth it: improved digestion, a stronger immune system, and better overall health. By fueling your gut bacteria with a diverse array of plant-based foods and introducing prebiotic fibers gradually, you can achieve a balanced and thriving microbiome.