How Your Gut Microbiome Impacts Your Health
This post draws inspiration from Tim Spector's book, "Food for Life," which delves into the fascinating relationship between our dietary choices, gut microbiome, and overall health. The exploration of this subject is particularly intriguing because it represents a relatively new frontier in scientific research, shedding light on the profound impact of food on our gut microbiome, a connection we are only now beginning to fully recognize.
Within this article, my aim is to acquaint you with the notion that each of us possesses a distinct microbiome residing in our gut, wielding a substantial influence on our health in ways we may not fully grasp. Moreover, I aspire to offer practical insights on enhancing your microbiotal diversity through dietary adjustments and other factors. The diversity of beneficial bacteria and microorganisms is pivotal for fostering a healthy gut microbiome.
I trust that you will discover something novel through this exploration and find practical tips that resonate with you, enriching your own lifestyle.
WHAT IS THE GUT MICROBIOME?
The human body harbors trillions of microorganisms, collectively known as the microbiome, including bacteria, viruses, fungi, and other microscopic life forms. Predominantly residing in the intestines and on the skin, these microbes form an intricate network, with a significant concentration in the cecum of the large intestine referred to as the gut microbiome.
Bacteria, the most extensively studied among these microorganisms, outnumber human cells in the body, with approximately 40 trillion bacterial cells compared to 30 trillion human cells. The human gut microbiome alone comprises up to 1,000 bacterial species, each playing distinct roles in maintaining health. Collectively weighing as much as 2–5 pounds, akin to the weight of the brain, these microorganisms function as an extra organ within the body, crucially influencing overall health and contributing to the smooth functioning of daily bodily operations.
SUSCEPTIBILITY TO DISEASE
Your bacterial and gut microbiome consist of bacteria that are both helpful and potentially harmful. Most of the time, these two types of bacteria harmoniously coexist. However, when there is a disturbance in this balance of good versus harmful bacteria—brought on by infections, illnesses, certain diets, or prolonged use of antibiotics—a dysbiosis occurs. In this case, your body can become more susceptible to disease and illness
WITH YOU FROM THE START
The gut microbiome plays a crucial role in influencing the body's dynamics from the moment of birth. Initial exposure to microbes occurs during birth as infants pass through the mother's birth canal, although emerging evidence suggests some microbial contact might even happen in the womb.
As individuals grow, the diversity of their gut microbiome increases, a phenomenon associated with positive health outcomes. Intriguingly, dietary choices play a significant role in shaping the diversity of gut bacteria, with higher microbiome diversity generally considered beneficial for health. The unique network of microbiota in each person is initially determined by their DNA, and early exposures during infancy, particularly through the birth canal and breast milk, set the foundation for the microbiome's composition. Subsequent environmental factors and dietary habits further contribute to the individual's microbiome, influencing health outcomes and susceptibility to diseases
PROBIOTICS AND PREBIOTICS - WHATS THE DEAL?
Below is a clear and simple distinction between probiotics and prebiotics as both are nowadays heavily marketed. If possible, aim to get both from natural dietary sources instead of relying on supplements, which are likely less effective in the long run when it comes to proper absorption and useful effects in the gut.
PROBIOTICS
What are they: These are live microorganisms, typically bacteria or yeast, that confer health benefits when consumed in adequate amounts. They are often referred to as "good" or "friendly" bacteria.
Good sources: Commonly found in fermented foods such as yogurt, kefir, sauerkraut, kimchi, and certain types of cheese. They are also available in the form of dietary supplements.
Function: Probiotics contribute to the balance of the gut microbiome by promoting the growth of beneficial bacteria. They can help maintain a healthy microbial community in the intestines, support digestion, and potentially provide other health benefits such as immune system modulation.
PREBIOTICS
Definition: These are non-digestible fibers or compounds that serve as a food source for beneficial bacteria in the gut. They promote the growth and activity of specific microbes that contribute to gut health.
Source: Prebiotics are naturally present in certain foods, including fruits, vegetables, whole grains, and legumes. Common examples include inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS). Some food products may also be fortified with prebiotics.
Function: Prebiotics act as a nourishing substrate for beneficial bacteria in the gut. By promoting the growth of these beneficial microbes, prebiotics indirectly contribute to a balanced and healthy gut microbiome. They help improve the composition of the microbiota and enhance their functionality, supporting overall digestive health.
Together, probiotics and prebiotics contribute to the balance and well-being of the gut microbiome, promoting optimal digestion and potentially offering additional health advantages. Consuming a combination of both probiotics and prebiotics, often referred to as synbiotics, is believed to have a synergistic effect on gut health.
HOW DOES IT IMPACT YOUR HEALTH?
WEIGHT MANAGEMENT
As previously mentioned, having a poor balance between good and harmful bacteria can lead to dysbiosis, which has been shown to contribute to unnecessary weight gain in the long run. In this modern world dominated by ultra-processed artificial foods, these harmful bacteria are nourished by the foods we consume, further contributing to increased weight gain and the rising levels of obesity observed worldwide.
Several studies have also demonstrated that the gut microbiomes of identical twins differ, indicating that the composition of this microbiome is largely of environmental origin rather than genetic.
Another interesting point is that one study transferred a portion of the twins' gut microbiome into the microbiome of a mouse. The findings revealed that even though this mouse was consuming the same amount of food as its counterparts, it gained significantly more weight due to a compromised gut microbiome
GUT HEALTH
In the US alone, around 25-45 million people suffer from the gut-related issue of Irritable Bowel Syndrome (IBS), not to mention the many others who face Inflammatory Bowel Disease (IBD) or Crohn's disease. All of these conditions are heavily influenced by what we eat and the composition of our gut microbiota, which may be even more fragile and sensitive in these cases.
For example, people with IBS often experience bloating and flatulence from the foods they eat, likely due to dysbiosis and an imbalance of the bacteria in their gut, which produce gases and other intestinal discomforts.
Certain bacteria, such as Bifidobacteria and Lactobacilli found in probiotic-rich foods like regular yogurt, have been shown to have a positive effect on conditions such as leaky gut syndrome or even in preventing the adhesion of disease-causing bacteria to the intestinal walls.
HEART HEALTH
Even though we may not initially think that the micro organismal composition in our bacteria is linked with the health of our heart and cardiovascular system, more and more studies are emerging to explore that exact connection.
A recent study involving 1500 participants found that the microbiome composition of the participants played an important role in promoting the circulation of more "good" HDL cholesterol and triglycerides.
Conversely, there are some damaging species in our gut microbiome that can contribute to heart disease by producing trimethylamine N oxide (TMAO), a chemical that has been shown to increase the likelihood of developing blocked arteries and, consequently, raise the risk of heart attacks or stroke.
Although more research is needed to establish more thorough connections between the gut microbiome and heart health, some bacteria are showing the ability to reduce cholesterol levels. However, it's worth noting that most of these studies are either animal-based or conducted in test tubes
CONTROLLING BLOOD SUGAR
Just like with heart disease, many studies are also investigating how our gut flora impacts our body's ability to regulate blood glucose levels and our subsequent risk of diabetes mellitus. A recent study was conducted on infants who genetically had a high risk of developing type I diabetes. It discovered that the diversity of the gut microbiome dropped significantly before the onset of type I diabetes, and simultaneously, the levels of harmful bacteria spiked.
This goes to show that maintaining a good diversity of beneficial gut bacteria is key to overall health, especially when we are genetically prone to developing a certain condition.
A different study showed that when people continuously eat the exact same foods, their blood sugar levels may vary more. A constant spiking and declining of blood sugar levels are, in the long run, associated with higher chances of developing type I diabetes. This could likely be explained again by a rather un-diversified composition of the gut microbiome.
BRAIN HEALTH
Firstly, we have identified certain species of bacteria that play a significant role in producing specific types of neurotransmitters, such as serotonin. Serotonin, primarily produced in our gut, has anti-depressive effects on our mental health.
Secondly, we have to acknowledge that the gut and brain are connected via millions of nerve connections, also known as the gut-brain axis, whose impacts we are just beginning to discover.
In this case, the gut microbiome may affect our brain health by helping control the types of messages that are sent to the brain via these nerve connections. Additionally, studies have established that people with different psychological disorders often have vastly different species of bacteria living in their guts compared to healthy individuals, suggesting that the gut microbiome could indeed have an effect on our mental well-being.
However, more research is needed to establish whether these effects are based on dietary or lifestyle factors.
WHAT IMPACS YOUR GUT MICROBIOME?
Your gut microbiome is mainly impacted by the following things:
Family genetics
Enevirment in which you were raised and in which you live now
Use of medication
Levels of physical activity
Your diet
Your diet has a particularly major role in dictating the composition of your gut which is why we will take a look into it next.
ENHANCING AND DIVERSIFYING YOUR MICROBIOME THROUGH DIET
Eat fermented foods: Increase your intake of fermented foods such as yogurt, sauerkraut, and kefir, all of which contain healthy bacteria, mainly Lactobacilli, and can reduce the amount of disease-causing species in the gut. If you are lactose intolerant, opt for lactose-free alternatives.
Eat a diverse range of foods: The book heavily encourages the consumption of 30 different types of plant species each week, whether they be vegetables, fruits, starches, grains, herbs, or spices. This dietary plant diversity is key for promoting a healthy diversity of bacteria in our gut.
Eat foods rich in polyphenols: Linking to the previous point, the more varied our plant intake is, the more types of polyphenols we consume. Polyphenols are plant compounds found in plants which often have protective functions in the plant but when eaten by us, actually have very positive effects on various health markers. These polyphenolic compounds are broken down by the microbiome (which feeds on them) to stimulate healthy bacterial growth.
Eat prebiotic foods: Ensuring that you eat enough fiber per day (around 30 grams per day) ensures that you are getting a variety of prebiotics which, once again, have a positive impact on the growth of healthy bacteria. Prebiotic-rich foods include artichokes, bananas, asparagus, oats, and apples.
Limit your intake of artificial sweeteners: Some studies show that excessive intake of artificial sweeteners such as aspartame actually increases blood sugar levels by manipulating the composition of our gut microbiome towards more harmful species such as Enterobacteriaceae.
Take a probiotic supplement: Probiotics are live bacteria that can help restore the gut to a healthy state after dysbiosis. They can be taken either through dietary sources (fermented foods) or via supplementation. If necessary, consider supplementing with a daily probiotic supplement to add more beneficial bacterial strains to your gut microbiome.
Take antibiotics only when necessary: Antibiotics may have many unwanted side effects, such as killing both bad and good bacteria in the gut microbiome, possibly contributing to weight gain and antibiotic resistance. The goal is to take antibiotics only when truly medically necessary, as long-term antibiotic consumption can seriously damage your gut microbiome balance.
Eating a diet rich in fiber can have a positive impact on the bacteria in your intestines. The fiber from your food is broken down by special bacteria in your colon, releasing short-chain fatty acids (SCFA). These SCFA help create a slightly acidic environment in the colon, which is beneficial for certain types of good bacteria to thrive and limits the growth of harmful bacteria.
Research suggests that SCFA not only influence the balance of bacteria in your gut but also have wide-ranging effects on your health. They can boost the activity of immune cells and help maintain normal levels of glucose and cholesterol in your blood.
To support the production of SCFA, it's good to include indigestible carbohydrates and fibers in your diet. These include inulin, resistant starches, gums, pectins, and fructooligosaccharides. These fibers are often called prebiotics because they nourish the beneficial bacteria in your gut. While there are supplements available, many natural foods contain prebiotics. Some of the best sources include raw garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed. Generally, fruits, vegetables, beans, and whole grains like wheat, oats, and barley are also good sources of prebiotic fibers.
🧠 KEY IDEAS
In this blog post we discussed the importance of having a healthy and diversified gut microbiome and how this impacts our overall health. Furthermore, we take a look into how to boost this microbial diversity through tweaking our dietary choices.
✏️ REFERENCES
Robertson, R., PhD. (2023, April 3). How does your gut microbiome impact your overall health? Healthline. https://www.healthline.com/nutrition/gut-microbiome-and-health#TOC_TITLE_HDR_10
The microbiome. (2022, July 25). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/microbiome/
Hou, K., Wu, Z., Chen, X., Wang, J., Zhang, D., Xiao, C., Zhu, D., Koya, J., Wei, L., Li, J., & Chen, Z. (2022). Microbiota in health and diseases. Signal Transduction and Targeted Therapy, 7(1). https://doi.org/10.1038/s41392-022-00974-4
Vijay, A., & Valdes, A. M. (2021). Role of the gut microbiome in chronic diseases: a narrative review. European Journal of Clinical Nutrition, 76(4), 489–501. https://doi.org/10.1038/s41430-021-00991-6
Kefir - Why Is It Good For You?
Although kefir has been around for centuries and has been a staple part of the Eastern European culture and diet, it has in the past couple of years highly grown in popularity in other countries around the world, largely due to its impressive probiotic content and other health benefits it offers.
I wanted to explore this because I myself enjoy kefir quite frequently so I wanted to share with you some useful information on why this drink is actually really good for you. 🥛
I hope you enjoy this one and learn something new 😊
HOW IS KEFIR MADE?
In order to make kefir, you need what are called “kefir grains” which have the appearance of cauliflower florets and are essentially a source of bacterial and fungal species which enable fermentation to happen with the milk sugars.
Kefir is made from milk, usually cows, where kefir grains are added to this milk and then left for hours to ferment. During fermentation, kefir will develop a stronger more acidic flavor than milk and will also considerably thicken, but not as much as yogurt. The strength of the kefir taste depends on how long you let the fermentation take place.
Once you are happy with the taste and consistency, you can strain out the kefir grains (which can be reused) and strong your kefir in the fridge for consumption.
This process is industrialized nowadays to make it fast and affordable however you can also make your own kefir at home with just a couple of ingredients and steps.
NUTRITIONAL PROFILE
In terms of the nutrients found in kefir, 1 cup of kefir with no added sugars contains about:
110 calories
10 g protein
2 g fat
12 g carbohydrates
A variety of other minerals like calcium, phosphorus and magnesium
A variety of vitamins like B12 and B2
Additionally, kefir has been shown to potentially help those who suffer from lactose intolerance which happens when your body can not properly digest the dairy sugar lactose due to lacking the appropriate enzyme, beta galactosidase which functions to break down lactose.
However, kefir can help because this enzyme is naturally present within kefir grains, meaning that during the fermentation process of making kefir, the lactose concentration in kefir falls by about 30%, making kefir a safer dairy alternative for people with lactose intolerance.
10 POWERFUL HEALTH BENEFITS OF KEFIR
A Powerful Probiotic
Kefir is fore-mostly known for its potent probiotic profile, which when ingested can positively impact our health in many ways.
Kefir is actually a more concentrated probiotic source than yogurt, where it contains up to 61 strains of bacteria and yeasts
Eating probiotic foods is recommended because introducing a greater variety of bacteria into our gut helps restore the preexisting balance of bacteria there while also enriching its diversity.
By enriching our gut microbiome, kefir has been shown to aid in improving digestion, helping with Irritable Bowel Syndrome (IBS), preventing diarrhea and helping with weight management. Recent studies are even establishing a link between a more diverse gut microbiome and better mental health. If you are interested more in the workings of the human gut microbiome, I have a post on it here
Anti inflammatory Effects
Some inflation is actually not a bad thing but merely a sign that your immune system is appropriately responding to an illness or injury, which will help you fight off disease or help with healing.
But the issue because when this inflation becomes chronic, which can over time accumulate into health issues such as arthritis, heart disease, stroke and type 2 debates.
Some studies have demonstrated that kefir can reduce the activity of certain proteins which become activated during an immune response and cause inflammation. Albeit these studies have so far been done on animal studies, there is a strong potential in kefir being able to contribute towards reducing inflammation.
May Improve Heart Health
There is also research which has shown that regular drinking of kefir can over time lower cholesterol and other fatty deposits in our blood, which if built up too much, can result in arterial blockages.
In addition to this, kefir is rich in probiotics which also boost and enhance our fat metabolism, by helping to form bile acids which are responsible fro breaking down fat deposits.
There are also some studies which claim that kefir can benefit those suffering from hypertension or high blood pressure. It is proposed that kefir can help lower high blood pressure by reducing the formation of the hormone aldosterone which plays a role in the maintenance of a healthy blood pressure.
Benefits The Liver
Regularly drinking kefir has been associated with having a healthier liver and reducing your chances of developing fatty liver syndrome, which happens when a layer of fat starts accumulating around your liver.
Furthermore, kefir has been shown to actually lower the concentration of cholesterol and triglycerides in our liver by improving fat metabolism in our body, which overall prevents the excessive deposition of fat around our body and internal organs.
Antibacterial Properties
Certain probiotics such as kefir are believed to have potent antibacterial effects, helping to protect against infections and preventing the growth of harmful bacteria. In this way, the strength of kefir as an antibiotic can be compared to that of common antibiotics such as ampicillin.
Compounds such as bacteriocins found within kefir have also stop the growth of harmful bacteria and they do this by attacking the cell walls of these bacteria which kills them.
Improves Functioning Of Kidneys
There is some evidence suggesting that the bacteria within kefir can reduce and degrade the amount of uric acid and creatine circulating around our body, which can make the filtration of blood an easier process for our kidneys and prevent us from over working them.
Increases Bone Strength
It may not come as a surprise but kefir’s rich calcium profile also greatly helps towards preventing osteoporosis which is categorized by a deterioration of bone tissue and can seriously increase your risk for bone fractures.
Additionally, full fat kefir also contains vitamin K2 which along with calcium plays a vital role in calcium metabolism and helping to build strong bone tissue.
Lastly, some studies have demonstrated a link between drinking kefir and a increased calcium absorption in bone cells which over time leads to higher bone density and overall healthier bones
May Protect Against Cancer
Cancer is one of the leading causes of death within the world and it occurs when a group of cells within your body starts to uncontrollably divide to form a tumor.
As was demonstrated in test tube studies, the probiotics in fermented dairy products such as kefir reduce the growth of tumors by activating and supporting our immune system.
A study found that subjects who consumed kefir extract had experienced a reduction in human breast cancer cells by 56%, while those who consumed yogurt, only saw a reduction fo 14%.
Even though more human based studies are needed, the proteins and polysaccharides found in kefir have been shown to directly act on cancer cells, by disrupting their cell cycle and thus the uncontrollable division of cells. Through this mechanism, these compounds are able to active apoptosis, causing cell death within cancer cells.
Could Help With Allergy and Asthma Symptoms
Studies done on animals have shown that the consumption of kefir has somewhat effectively suppress the inflammatory response related to asthma and various allergies. Allergic reactions come about as inflammatory responses in our body against certain foods or substances, where our immune system essentially over reacts. Although proper human studies are needed to confirm this link, good evidence already lies in the strong anti-inflammatory properties that are found in kefir.
Aids In Blood Sugar Regulation
Regular consumption of kefir has also been tied to improving your bodies blood sugar control as well as reducing insulin resistance. Additionally, this effect has also been shown among people who already have debates, so it could potentially also help with reducing its severity.
However more research is currently still needed to make more concrete claims between kefir and blood sugar management
I hope that with this blog post I was able to provide you with some new information on the topic of kefir, and that I have persuaded you to try this fermented beverage for yourself and see how you feel after it.
Kefir is easily added into your already existing diet and can add as a great boost of nutrients, probiotics and promising health benefits.
Thanks so much for reading 💗
The Power Of Your Gut Flora
A rather newer topic in the world of science, but an increasing amount of research is coming out confirming a link between our gut and our health. Inside our digestive tract, you can find several hundred types of microorganisms, and all of them seem to-play vitally important functions to our health and well-being.
Below you find out all about the ways in which these microorganisms impact our health and how you can increase the variety of your gut flora, ultimately benefiting your health in many different aspects.
ABOUT OUR GUT
Gut flora or also called your gut microbiota are all of the microorganisms (bacteria and fungi), that live inside your body, specifically in your intestines and colon.
While not all bacteria and micrograms are good for us and our health, we certainly do need a certain healthy level of microorganisms inside our digestive tract in order to be able to process and digest our food properly. It is estimated that a healthy person on average has about 300 to 500 different species of bacteria that live in their digestive tract. Apart from that, a healthy gut microbiome has been found to not only positively impact our bodies digestion, but many other parts of our health such as several chronic diseases, our skin, our immune system, and our mental health.
Microorganisms can be found in various places inside our body, however, their numbers and variety are most plentiful inside our digestive tracks, as that is where all of our food passes through. Here it is not only about having adequate numbers of microorganisms inside your digestive tract but having a high variety of microorganisms. The more types the better.
Before we are born, our intestinal tract is completely sterile, however, after birth, we are exposed to bacteria in your environment, where most of the good bacteria end up colonizing our gut. After birth there are a couple of factors that determine the extent to which our gut is populated with bacteria which are:
Gestational age (Time between conception and birth)
Mode of delivery at birth
Diet (Breast milk or no)
Level of sanitation
Exposure to antibiotics
Later on in life, when we are older and our intestinal tract is fully developed, the variety of all of the bacteria and fungi that are found inside our intestines is heavily linked to the type of food we eat and our eating habits, as among a part of their many functions, one function of microorganisms in our digestive tract is to breakdown food.
Even though research in this area of science is still in its infancy, there is a great deal of potential and promise that keeping a healthy gut flora can be the key to preventing or reversing various medical conditions or diseases.
WHY IS A HEALTHY GUT IMPORTANT?
Here are a couple of reasons why maintaining a healthy and versatile gut flora is really beneficial to your overall health:
DIGESTIVE HEALTH
Microorganisms are greatly needed for the proper digestion and absorption of the food we ingest, meaning that without these microorganisms our food would not be able to be broken down and thus utilized by our body. In the case that we fall short in the variety of our gut flora, we greatly increase our chances of developing Irritable Bowel Syndrome (IBS) and Chron's disease.
WEIGHT CONTOL
It has also been found that our gut microbiota plays a part in our bodies metabolism, which is the sum of all the biochemical reactions that take place within our body. As a result of having an impact on our metabolism, scientists and health professionals are suspecting that our gut flora can also regulate our weight levels and thus potentially be able to reduce obesity rates with a healthy gut biome.
MENTAL HEALTH
Scientific trials and experiments have proven that in fact our brain and gut communicate all the time, establishing a strong connection with each other. This connection means that if our gut flora is out of balance, our mental health will suffer, making us more prone to experiencing anxiety, depression, or greater levels of stress. Some research is even coming out promising a link between our gut and our emotions and mood, however more scientific data is needed to confirm that link.
HEART HEALTH
Researchers have found that when we eat too many high-fat foods that carry a lot of saturated fat in them, our body metabolizes them into a problematic substance called trimethylamine N-oxide (TMAO), which has been shown to possibly elevate levels of cholesterol in our blood, potentially being able to contribute to more incidences of stroke, coronary heart disease, and unwanted blood clots.
IMMUNE SYSTEM
Just like with our brain, our gut also communicates with our immune system, where it has been shown that a healthy gut biome supports a healthy immune system. Studies in babies have shown that babies who were fed breast milk during their first couple of years had a more diverse gut flora, which had contributed to a stronger immune system.
If you are interested to find out more about how to take care of your immune system, check out my latest post: How To Naturally Boost Your Immune System.
WHAT TO EAT FOR A HEALTHIER GUT
Now let’s take a look at some ways in which we can individually improve our gut health through the food we choose to eat, as what we eat is heavily correlated with the kinds of bacteria that are present in our gut.
Remember the greater the variety of good bacteria the healthier our gut, and the better we will feel both inside and out.
PROBIOTIC FOODS
These kinds of foods have been altered with microbes by humankind, and have been shown to positively stimulate the growth of bacteria in our gut. Many are already consumed on a daily basis as part of a normal diet.
Examples: Fermented foods: Natural yogurt, sauerkraut, kefir, kimchi, kombucha.
PREBIOTIC FOODS
In contrast to probiotic foods, prebiotic foods are foods that promote the growth and proliferation of good bacteria in our gut. They are rich in fiber and complex carbohydrates that can not be broken down by our small intestines, but instead, have to be broken down in our colon (large intestines).
Examples: Fruits, vegetables, whole grains.
WHOLE FOODS OF PLANT ORIGIN
Apart from their dense micronutrient profile, whole foods also offer plenty of fiber that stimulates the growth of good bacteria in our gut.
Examples: Fruits, vegetables, legumes, whole grains.
FOODS HIGH IN POLYPHENOLS:
Polyphenols are naturally occurring compounds in plants, which in many scientific investigations, have proven to have a positive effect in not only colonizing our gut but also improving our health in terms of reducing blood pressure, alleviating inflammation, helping with oxidative stress, and maintaining our cholesterol at a healthy level.
Examples: Dark chocolate (Cocoa), grapes, green tea, almonds, onions, blueberries, broccoli, extra virgin olive oil.
AVOID HIGHLY PROCESSED FOOD
These foods have been shown to commonly either decrease the numbers of good bacteria in our gut, out populate our gut with more numbers of bad bacteria - which are not good for our health. Of course, eating a processed food here and there is not game over, however, it should be a concern if you are eating many highly processed and artificially sweetened foods on a regular daily basis.
If you would like to know more about the effects of excessive added sugar on the human body and your health, you can take a look at this article The BitterSweet Truth About Added Sugar.
Examples: Artificially sweetened sodas, sugary breakfast cereals, microwave-ready meals, prepackaged snacks, and desserts.