Your gut is home to trillions of microbes that produce mood-boosting chemicals like serotonin and dopamine. A diverse, thriving microbiome supports mental health, curbs overeating, and keeps digestion on track.

Here are some tips to keep your microbiome happy and healthy!

1. Eat More Vegetables
Leafy greens and fiber-rich veggies nourish your good gut microbes. Try leeks, onions, asparagus, broccoli, and spinach.

2. Limit Sugar & Processed Foods
Fast-digesting sugars starve your microbes and can harm your gut lining. Choose complex sugars: honey, dark chocolate, apples, berries, bananas, sweet potatoes. Watch for hidden sugars in smoothies, nut butters, protein bars, dressings, and yogurt.

3. Add Probiotics
Probiotics support good gut bacteria. Check supplements carefully and consult your doctor for the best strains for you.

4. Avoid Unnecessary Antibiotics
Antibiotics kill both good and bad bacteria. If you must take them, pair with probiotics and choose antibiotic-free meats when possible.

5. Stock Up on Prebiotics
Prebiotics feed your gut microbes. Include whole grains, apples, leeks, onions, garlic, bananas, asparagus, beans, lentils, nuts, cocoa, and green tea.

6. Enjoy Fermented Foods
Yogurt, kimchi, and pickles are rich in live cultures that support gut health.

7. Limit Red Meat
Vegetarian diets often support healthier microbiomes due to higher fiber intake and lower exposure to antibiotics.

8. Prioritize Sleep
Aim for 7–8 hours per night. Irregular sleep can disrupt your gut and increase inflammation.

9. Stay Active
Exercise supports a diverse, healthy microbiome. Aim for at least 30 minutes of moderate exercise or walking most days of the week.

10. Manage Stress
Chronic stress can negatively impact the gut microbiome. Meditation, deep breathing mindfulness, or simply making time for yourself helps maintain a balanced microbiome and overall wellness.