Gut library / Your microbiome
The trillions of tenants you are feeding.
Landmark gut research found people eating 30 different plants a week had measurably healthier microbiomes than people eating 10, regardless of diet type. Every distinct plant feeds different bacteria. Herbs, seeds and spices all count.
Yogurt, kefir, kimchi and sauerkraut deliver live bacteria that top up your gut community. A spoonful most days moves the needle more than an occasional binge.
Garlic, onion, leeks, asparagus and oats feed the good bacteria you already have. If they bloat you, ease in gradually. Small regular doses train tolerance.
Microbiome studies show measurable shifts within about 14 days of eating more plant variety. Your gut bacteria respond fast when you feed them well. Your insights unlock on the same clock.
More from the gut library: Fibre basics · Triggers & flare-ups · Poop 101 · Supplements, honestly
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