Balance Your Gut Flora Naturally: 10 Things to Eat, According to Science

by Maria Konou

According to science, in order for us to be healthy and happy, we must also have strong immunity, and it all starts in… the stomach. Did you know that there are actually trillions of microorganisms and bacteria that live in your stomach? All of them play an important role in maintaining a healthy balance and keeping you healthy! Research also shows that a healthy gut is crucial not only for your digestion and immunity, but also for your moods and cognitive abilities! If you are looking for easy ways to optimize your health and balance and heal your gut flora, you are in the right spot! In this article, we will explore which are the best gut-friendly foods and drinks that will keep your gut happy and healthy:

In this article, we will explore the best natural ways to balance your gut flora

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A healthy gut can help you feel better in all aspects of your life

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How to Balance Your Gut Flora, According to Science & Nutritionists

Rethink your diet

Before you take another handful of supplements, be honest with yourself and take a good look at your diet. If your diet is dominated by foods that are high in processed sugars, white flour, and trans fats, then maybe that should be the first step to take when changing your regimen. Try to gradually reduce these foods, excluding them one by one. Foods that have no particular nutritional value do not help your gut or microbiome at all!

In order to heal your gut, you need to eat foods that have nutritional value 


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When you remove processed foods from your diet, expect things like:

bacteria to balance gut flora

Eat more of these vegetables


Although we use onions more as a spice, they are actually quite good for your gut health. Onions have irreplaceable antioxidant properties, and they also contain valuable fiber and vitamins, including vitamin C. If you eat more onions, you can reduce the development of inflammatory processes in your body and support the health of your digestive system. In addition, onions are also a source of prebiotics, which are indigestible fibers that are broken down by beneficial gut bacteria.

Onions are full of vitamins, minerals, and antioxidants that support gut health

natural ways to balance gut flora


These little green sticks can actually be called a true superfood. Just 100g of asparagus contain 15% of the daily recommended intake of vitamin A, vitamin C, and as much as 52% of vitamin K. Asparagus is also rich in fiber, and it helps keep the urinary system healthy. Moreover, this veggie contains the amino acid asparagine, making it a natural diuretic.

Asparagus is a true superfood that is full of valuable vitamins

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To reboot your body, improve your intestinal health and enjoy strong immunity, eat more broccoli! This veggie contains glucoraphanin – a compound that is converted into a powerful antioxidant during digestion called sulforaphane. Plus, broccoli will help you lower your blood sugar, cholesterol and oxidative stress levels.

Broccoli help boost your immunity and improve intestinal health

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Eat more of these fruits


These delicious berries are a must for a healthy gut. Apart from their wonderful taste, by consuming raspberries, you will be able to enjoy a number of health benefits. The first of these is weight loss – one cup of raspberries has only 64 calories, 8 g of fiber and 85% water. In addition, their fiber content makes them an ideal snack for maintaining your gut flora, and their antioxidant compounds will boost your immune system.

Raspberries are a delicious low calorie snack that supports your gut flora

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Undoubtedly, these fruits are a favorite of both young and old. Some people are afraid to consume bananas, as they believe that they are high in calories. This is actually not exactly the case – a medium-sized banana (130g – 140g) contains about 110 calories and about 30g of carbohydrates (10% of which is fiber). This makes this delicious fruit an ideal snack before a workout. Bananas will help you in the process of both losing weight and maintaining the health of your urinary system, as they are quite gentle on the stomach. In addition, bananas are one of the few fruits that can be eaten if you suffer from diarrhea.

Bananas are a great snack that is super gentle on the stomach

how to balance your gut flora

Don’t underestimate these foods


Although some of you might think that lentils are not good for your stomach because they cause bloating, it is actually the opposite. The fiber lentils contain aids digestion and is helpful in conditions such as constipation, irritable bowel syndrome, and diverticulosis. In addition, they are a rich source of protein (as much as 26% of its calories) that is ideal for people who do not consume animal protein. Lentils also help alkalize your body as it balances the pH levels in the body.

Lentils help aid digestion, and they even balance pH levels in the body

how to balance gut flora

#Brown Rice

Brown rice is the healthier alternative to traditional white rice, as it contains less starch. One of its greatest benefits for gut health is that it contains no gluten. Even if you are not intolerant to this type of protein, it is preferable to reduce its consumption, as it is one of the main causes of inflammatory issues in the stomach. Brown rice will also help you maintain your weight in an optimal range, as it is rich in fiber that will keep you feeling fuller for longer. Last, but not the least, brown rice has retained the valuable vitamins and minerals contained in the husk of its grain.

Brown rice is great for gut health, as it contains less starch than white rice and no gluten

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Consume more of these drinks


Don’t underestimate the power of gut-friendly drinks! One of the best drinks for your digestive system is actually kombucha. This is a fermented liquid made from tea that can be very delicious and refreshing. This healthy drink contains yeast and beneficial lactic acid bacteria. The result is a fermented drink that is rich in probiotics that can also help alkalize the body. Furthermore, kombucha is produced in a completely natural way, and it stimulates digestion and metabolism, helps increase energy and vitality, and supports immunity. Take a look at our kombucha guide to learn how to make this gut-balancing drink at home.

Kombucha is a natural fermented drink that does miracles for gut health

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This fermented drink has been gaining more and more popularity lately, and there is a good reason for that. Kefir contains microorganisms that make it beneficial for the gastrointestinal tract. Consuming foods and drinks rich in probiotics can help with diarrhea and digestive issues that are caused by taking antibiotics. In addition, kefir has antibacterial properties and can actually help relieve irritable bowel syndrome. Moreover, this drink is rich in calcium, as well as vitamin K2 and phosphorus.

Kefir is a fermented drink that is rich in calcium, vitamin K2, and phosphorus

foods to balance gut bacteria

#Green Tea

Green tea has been used for many years for aiding digestion and intestinal flora health. According to recent studies, green tea can increase the development of good bacteria in the gut. However, if you don’t like the taste of plain green tea, make a delicious creamy matcha instead!

Green tea actually increases the development of good bacteria in the gut

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Here are some healthy herbs to help optimize your gut health

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In Conclusion

In conclusion, taking care of your gut flora is not only crucial for optimal digestive health, but also for your overall mental and physical health. By adding these gut-friendly foods and drinks to your diet, you will maintain a diverse and healthy balance of microorganisms and beneficial bacteria in your gut. This will result in improved mood, improved sleep, stronger immune system and even improved brain health. So, try to nourish your body with beneficial foods and drinks, and support your gut flora for optimal health and wellbeing! Below, you will find more health-related content that can help you learn more about gut-friendly foods, digestion, fasting, and hormones!

Now you know how to naturally balance and optimize your gut flora!

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Maria Konou

Maria Konou is a specialist in the field of digital marketing and fashion. However, she has always had a way with words. That’s what led her to her dream job here at Archzine. She has worked in many different fields over the years, but according to her, being an author has been the most rewarding. Maria is a huge plant enthusiast, loves everything fashion-related, is very sustainably aware, and is always open to learning about new things.