The Healthy Gut

Over the past decades, scientists have been studying the relationship between the body’s immune system and the microbe community in the intestines, known as the ‘gut microbiome’. The gut microbiome consists of of bacteria, fungi and other microbes.

Immune system

The gut is an important part of the immune system and contains 60% to 90% of the body’s immune cells, including beneficial bacteria which are produced continuously. The quantity and diversity of bacteria is important. In addition to eradicating harmful bacteria, a well-balanced gut microbiome may help prevent diseases such as Type 2 Diabetes, some cancers, bowel diseases, obesity, chronic inflammation and some mental health issues. 

The Healthy Gut Microbiome

Bacteria in the gut feeds on soluble fiber and a high-fiber diet is considered beneficial to the gut microbiome. Studies show that probiotics and fiber (soluble fiber, non-soluble fiber and resistant starch) support a healthy microbe community in the intestines.

Recommended Daily Amount of Amount of Dietary Fiber

According to the Mayo Clinic:

Men aged 50 or younger: 38 grams

Men over 51: 30 grams

Women aged 50 or younger: 25 grams

Women over 51: 21 grams

A High Fiber Diet

Aim to include a wide variety of different foods, including:

Seasonal food

Plenty of fresh fruit, berries, and vegetables

Different types of legumes (peas, beans, lentils)

Nuts and seeds

Fermented foods (includes yogurt)

Healthy Lifestyle

In addition to diet, try and establish healthy habits such as:

Fresh air and regular exercise

No smoking.

Stress management

Healthy social relationships

A fulfilling hobby or interest

A regular routine including plenty of sleep and time to recharge and relax

Use of antibiotics only when medically necessary


Your gut microbiome is vital to good health. A balance of healthy microbes in the intestines may prevent chronic diseases. Healthy microbes can be supported through diet and a healthy lifestyle.

Add Some Fiber to Your Diet Now

Legumes (beans, peas, lentils) seeds and grains are a good source of fiber and nutrients. Find organic, non-GMO varieties for sprouting at my online store,