HEALTH
The gut microbiome drives immune function, inflammation, mood, and metabolic health. Two levers move it the most: what you add and what you cut.
🫙 Add fermented foods
kimchi, yogurt, kefir, sauerkraut, and kombucha directly seed live bacteria into the gut. A Stanford RCT found daily fermented food intake for 10 weeks significantly increased microbiome diversity and decreased inflammatory markers, outperforming a high-fiber diet alone. 1–2 servings daily is sufficient.
🚫 Cut ultra-processed foods
UPFs disrupt microbiome composition within days. Emulsifiers like carboxymethylcellulose directly damage the intestinal mucus layer. Artificial sweeteners alter microbial metabolism. Even partial reduction improves markers. Aim to keep UPFs under 20% of total calories.
This content is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare provider before making health decisions.