13 Foods to Take Care of Your Microbiome

There are foods that favor the growth of the “good” bacteria of the intestine and fight the “bad”, seeking a perfect balance that reinforces your defenses and your health. They are called pre and probiotics. In this article, you will discover some of these foods and how to incorporate them into your diet.

1. Kefir

He is undoubtedly the king of probiotics.

It can be prepared at home with a base of milk, tea or water to which a mass of bacilli and yeast is added, although it can also be purchased made.

Acid-flavored, it is ideal as a drink, in a smoothie with fruit or nuts, as a salad dressing or as part of a cold soup.

2. Kimchi

This probiotic is obtained by fermenting a variety of Chinese cabbage for two weeks to which cucumber, garlic, onion and certain spices are added.

It has a somewhat spicy flavor, so it is ideal to flavor rice, noodles, stews…

Its fermentation favors the production of lactic acid, beneficial for the intestinal flora.

3. Mother yeast

The bread made with mother yeast also provides probiotics to the intestinal flora.

It is a ferment composed of flour and water to which no added yeast is added. And in the flour there is naturally a multitude of bacteria and yeast that help ferment the dough.

The advantage of this type of bread is that it is much easier to digest for your stomach.

4. Apple

Apples contain pectin, a type of soluble fiber that serves as an authentic food for good bacteria in your intestinal flora, which is why it is considered a prebiotic food.

Pectin also helps eliminate bad cholesterol (LDL) through the stool because it performs a “drag” effect on the intestine.

Much of the fiber is in the skin, so wash it well and do not peel it. And if it is better ecological.

5. Soy sauce

Whenever it is of quality, elaborated by slow fermentation and without pasteurizing, it is a great probiotic that contributes to balance the microbiome.

It is ideal as a dressing. It must be used at the end of the cooking and in moderation, because it is salty.

Due to its high sodium content, it is not advisable if you have high blood pressure.

6. Kombucha tea

Known in ancient China as the tea of immortality…

It is a drink made from tea fermented by a set of bacteria and yeast called SCOBY (Symbiotic Culture of Bacteria and Yeast).

Its taste can be reminiscent of apple cider vinegar and has a great probiotic action.

7. Tempe

Tempe is another great probiotic:

It is a whitish and granulated cake rich in proteins and enzymes, which is obtained from boiled soya and inoculated with a fungus.

This derivative of soy, rich in proteins, is not eaten raw: it is fried, roasted, cooked on the grill or stewed.

8. Yogurt

It is probably the most popular and consumed probiotic.

It is important that it be as fresh and natural as possible, preferably ecological, so that it contains a greater number of beneficial bacteria.

It is ideal for dessert, but can also be used as a base for many smoothies or sauces, softener creams and gazpachos…

9. Miso

Miso is a tasty condiment that is made by fermenting soybeans alone or accompanied by barley or rice.

It is used to season broths, soups, stews or patés.

Heat it up only slightly, because if it boils it loses properties.

It is rich in salt: one teaspoon per person is enough.

10. Sauerkraut

It is a typical fermented cabbage and, like all fermented vegetables, has great probiotic properties.

It is excellent accompanied by kefir or yogurt; in salad with pineapple, raisins, apple and carrot; or as an accompaniment to vegetables, potatoes or meat.

You can prepare your own fermented vegetables at home by introducing them in a clean jar of coarse salt and leaving them to marinate for 15 days.

11. Onion

Onions, such as garlic, or spinach, are considered excellent prebiotic foods.

These vegetables contain compounds such as inulin, similar to vegetable fiber that pass undigested to the intestine and serve as food for good bacteria.

Whether raw or cooked, onions contain up to 8% prebiotic substances, so it should be taken daily.

12. Umeboshi plums

It is a fermented plum very popular in Japan for its medicinal virtues, and it has a great probiotic action.

Its flavor is strong, between acid and salty.

They are used to accompany cereals and vegetables, and as a dressing with oil or soy sauce.

Because of its richness in salt, it is not advisable if hypertension is suffered.

13. Germinated seeds

Grains and seeds to germinate intensify their enzymatic activity and exert a certain probiotic effect.

They should be eaten fresh and raw, and are perfect for adding to salads, fillings, patés and sauces.

Almost all the seeds of vegetables, legumes and spices can be consumed germinated, with the exception of solanaceae (tomato, pepper, eggplant and potato) whose geminate is toxic.

The great way to balance your microbiome

An intestinal flora in balance is key to good health. And to maintain or recover that balance, it is essential that the diet be rich in foods that protect it and promote its growth.

In this sense, probiotic foods and prebiotics play a prominent role, so they should be part of your daily menus.


They are, as the name suggests, substances “in favor of life”.

These are microorganisms such as lactobacillus (L. acidophilus, L. bulgaricus, L. casei), bifidobacteria (B. bifidum, B. longum) or streptococci (S. thermophilus, S. lactis) found in foods such as the yogurt or the kefir.

Ingested in the right amounts help to regenerate and maintain the balance of the intestinal microflora. And a balanced microbiome improves digestive health, stimulates the defenses…


These are non-digestible food ingredients that promote the growth and activity of beneficial bacterial species of the intestine (such as lactobacillus and bifidobacteria of the colon).

It is usually carbohydrates (oligo and polysaccharides), although there are some peptides, proteins and lipids.

Oligosaccharides include inulin (present in garlic, onion, artichokes and spinach), and galactosaccharides. They improve the intestinal flora and combat constipation, among other beneficial actions.

About the Author: Jane Thompson

My name is Jane and I am a health fanatic! I love to eat healthy as well as live a healthy lifestyle. I live in Los Angeles, California with my two amazing yorkies Tasha and Alexander. Being a So-Cal girl means that I love spending time outside running, riding my bike, and going to the beach.