A Functional Medicine Doctor's 3 Must-Have Tips For Better Gut Health 

Before we dive into a host of gut-supporting tips from functional medicine doctor Mary Pardee, N.D., let’s make one thing clear: Those with IBS, celiac disease, ulcers, or any other serious gut health concern should probably skip the general health advice and follow a more nuanced plan from their doctor. 

Fiber is a unique complex carbohydrate (found exclusively in plants) that passes through the body undigested, which is why it can help keep the digestive system on track by moving items right along post-meal. 

But before the nutrient helps you pass food you've eaten, your microbiome takes advantage of the soluble fiber you consume. See, bacteria in the colon feed off fermentable soluble fibers—like legumes (e.g., beans)—and create gut-healthy metabolites known as short-chain fatty acids (SCFAs)1, per the Journal of Lipid Research.

These SCFAs then aid in sustaining energy levels, promoting a healthy inflammatory response2, and regulating blood sugar levels. 

Given these gut-related benefits, it's no wonder Pardee suggests upping your intake. "Things like psyllium husk, flaxseeds, quinoa—all of these things that are high in fiber," she explains. "Those are going to be the food sources for your gut microbes to consume so that they can then go and produce the products that help our human body."

Another tip Pardee (and plenty of other health experts) swears by is diversifying the plants found on your plate. "If you can go out and have a new thing from the grocery store or the farmers market once a week, just to give your [gut] bacteria exposure to different phytochemicals and fiber sources, that will help increase the diversity of the gut microbiome," she says. 

Research echoes the recommendation, finding that those who eat around 30 plants a week had the healthiest microbiome.

Now, 30 isn't a hard-and-fast rule, and it's not realistic for everyone given the barriers to accessing whole foods in certain areas. Rather than regarding this number as the standard, follow Pardee's advice to focus on getting more plants in your diet—whatever that means for you. 

Finally, Pardee encourages you to add fermented foods to the list, praising their probiotic-rich nature. These fermented foods have been shown to increase microbial diversity and reduce inflammation in the gut, according to a Stanford clinical trial3. 

For your most optimal gut health yet, start by upping your fiber intake. Once you cover that base, move on to plant diversity and do your best to incorporate new fruits, vegetables, beans, and spices into your diet.