Your Gut Microbes Are Picky Eaters: 4 Foods An MD Swears By To Make Them Happy

Did you know that your microbes are actually picky eaters? Sure, there may be some fiber-rich foods that are deemed "gut healthy," but according to gastroenterologist Will Bulsiewicz, M.D., MSCI, each plant has its own unique blend of fiber that matches a specific set of microbes in your body. And because there are trillions of those guys in your gut, you'll need tons of different sources of fiber in order to make all those microbes happy.

In other words, you can't just eat pounds of kale and expect your gut to remain in tiptop shape. 

Perhaps the most underrated legume there is: Peanuts actually have prebiotic properties, says Bulsiewicz. "Not in the same way fiber does," he explains. "It won't produce short-chain fatty acids, but it can alter the microbiome and make it healthier." 

Consider Dr. B another doctor on the broccoli sprout bandwagon: These little sprouts are perhaps the healthiest cruciferous veggies out there, he says, due to their higher concentration of the necessary components to boost the production of sulforaphane. "The best place to get sulforaphane is not the broccoli; it's the sprouts," Bulsiewicz explains. 

Ah, sourdough—quarantine's most beloved kitchen pastime (in addition to banana bread, of course). According to Bulsiewicz, sourdough reigns supreme on the gut-health front due to its fermentation process—a process that research has shown can actually assist digestion2.

Bulsiewicz loves his plant-based superfoods, sure, but he believes a diverse plant diet is more important. In fact, "a diet of average foods is superior to a diet that emphasizes one or two superfoods," he says. Meaning, if your diet only consists of peanuts and broccoli sprouts, your gut microbiome might not be up to par, no matter how many benefits those superfoods may boast. 

As we mentioned, each plant contains a unique blend of fiber that works for specific microbes in your gut—so you want to make sure you're benefiting from the strengths of all those plants. But it doesn't have to be that difficult to keep front of mind.

Take it from Bulsiewicz, whose go-to breakfast is a simple morning smoothie; he adds banana, oat milk, wild blueberries, arugula, broccoli sprouts, ground flax, hemp seeds, and chia seeds to create a diverse, plant-based morning meal. "It doesn't require that much effort, and your microbes are absolutely thriving."