Foods for the Microbiome - that aren't fermented!

Fresh Food for Gut Health

I love fermented foods for feeding the microbiome, but sometimes they can be a little too advanced for the damaged gut to handle - bloating anyone? New research into the microbiome emphasises the need for diversity in gut bacteria. The best way to encourage this is to eat a variety of fruits vegetables and animal products, reduce toxin exposure and get out into green spaces. 

So what are some good foods to start with, that are easy to find, and provide the right kind of fuel for your bacteria to thrive on? This list from Drs Erica and Justin Sonnenburg - experts in the Microbiome - is a good place to start.

FOS (fructooligosaccharide) & Inulin Foods

  • chicory root
  • garlic
  • Jerusalem artichoke
  • leek
  • onion
  • dandelion greens
  • asparagus
  • banana
  • barley
  • wheat
  • sugar beet
  • honey
  • tomato
  • rye

Resistant starch foods

  • potato, steam or roasted and cooled
  • green banana
  • cashew nuts
  • ripe banana
  • uncooked rolled oats
  • white beans
  • cooked lentils


  • blueberries
  • strawberries
  • peach
  • plum
  • grape seed extract
  • cranberry
  • resveratrol 
  • tea
  • cocoa & chocolate

Other prebiotic foods

  • kiwifruit
  • beetroot
  • fennel bulb
  • green peas
  • snow peas
  • sweetcorn
  • cabbage
  • chickpeas
  • red kidney beans
  • pistachio nuts 
  • watermelon
  • grapefruit
  • pomegranate
  • dried dates & figs

Do you include some of these in your daily diet?