The gut is home to trillions of bacteria that help digest food, regulate immunity and keep inflammation in check. Most of these microbes live in the large intestine, where they interact with undigested plant fibres, produce beneficial compounds and communicate directly with immune cells in the gut lining.
Research now shows that a diverse and balanced gut microbiome plays a key role in overall well-being. When beneficial bacteria thrive, they crowd out harmful microbes, support nutrient absorption and help maintain a strong gut barrier. But when gut bacteria become less diverse — often due to poor diet, stress or highly processed foods — the risk of inflammation and disease increases.
A diet rich in whole plant foods, healthy fats and fermented ingredients can help nourish these beneficial bacteria and support long-term digestive and immune health.
Your gut bacteria respond directly to what you eat. Certain foods help gut bacteria flourish, while others can disrupt this balance.
1. Choose whole, plant-based foods
Gut bacteria feed on fibres found in vegetables, whole grains, legumes and resistant starches. These fibres are fermented into short-chain fatty acids — compounds that support the immune system, reduce inflammation and maintain a healthy gut lining. Foods like carrots, sweet potatoes, oats, brown rice and whole grains are excellent sources.
2. Add fermented foods regularly
Fermented foods such as yogurt, kefir, kimchi, achar and natto contain beneficial bacteria that help support digestion and nutrient absorption. While these microbes may not survive the entire digestive journey, fermented foods can still reduce anti-nutrients, improve mineral absorption and support gut comfort.
3. Include prebiotics and polyphenols
Prebiotics are natural fibres that feed good bacteria. They are found in garlic, onions, leeks, bananas, asparagus, rye, barley and wheat. Polyphenols, which are found in tea (especially green tea), dark cocoa and colourful plant foods, also act as fuel for gut bacteria. Certain supplements containing prebiotics or polyphenol-rich extracts can also support these functions, especially when dietary intake varies.
Healthy fats, especially omega-3s from leafy greens, flax seeds, walnuts and fatty fish, further support microbial diversity, while a diet high in sugar, refined carbohydrates and saturated fats can reduce it.
Learn to make a simple, comforting dish that boosts your good gut bacteria: Bamboo shoots and carrot stew!
1. Bamboo shoots and carrot stew
Ingredients:
- 1 tin of bamboo shoots, julienned
- 1 carrot, coarsely grated
- 3 cloves garlic, minced
- 1 tbsp tau cheo (fermented soybeans)
- 1 red onion, finely diced
- 2 tbsp fish sauce
- 1 tbsp olive oil
Tip: You can find these fresh ingredients easily on FairPrice Online.
What to do
- In a pan, sauté the garlic in olive oil until golden brown.
- Add the diced onions and sauté for 1 minute until translucent.
- Stir in the mashed tau cheo and cook for another minute.
- Add the bamboo shoots, carrots and fish sauce.
- Let the mixture braise for 10 minutes until tender.
- Serve warm as a side dish or over rice.
A diverse gut microbiome thrives on whole plant foods, fermented ingredients and a balanced diet. Small, consistent choices go a long way toward supporting digestion, immunity and long-term wellbeing.
Need more help? Explore FairPrice Online for probiotic supplements to support your gut, or visit a nearby Unity store for gut wellness essentials and personalised advice from our friendly pharmacists!
