When people talk about “gut health,” it can sound mysterious – like some hidden switch that controls your whole body. But in my nutrition practice, I see every day how the trillions of microbes living in our intestines shape the way we feel, heal and age. Feed them well, and they repay you with energy, better immunity, and even clearer thinking. Ignore them, and they protest with inflammation, bloating and fatigue.
Think of your gut like a thriving garden. You need rich soil, water and the right mix of plants to create balance. In your body, that “soil” is the gut lining; the “plants” are the bacteria, fungi and other microbes that help you digest food, train your immune system and make protective compounds. When the garden is healthy, it grows nutrients and defenses you can’t produce on your own.
So, how do you keep this inner ecosystem flourishing? The answer starts with what’s on your plate.
Feed the good guys. The most powerful fertilizer for your gut is fiber – not the kind that comes in a powder, but from real, whole foods. Beans, lentils, oats, berries, leafy greens and nuts contain fibers your body can’t digest but your gut microbes can. As they feast, they produce short-chain fatty acids that heal the gut lining, lower inflammation and even help regulate blood sugar.
Add color and variety. Different microbes love different plant compounds. When you eat a rainbow of vegetables, fruits, herbs and spices, you create diversity in your microbiome – just like planting many flowers in a garden. Aim for 30 different plants in a week. It sounds ambitious, but when you count nuts, seeds, herbs and spices, it’s easier than you think.
Invite some friendly guests. Fermented foods such as yogurt, kefir, kimchi, sauerkraut and miso bring live beneficial bacteria to the party. They don’t just pass through; they can help train your immune system and support balance in your gut.
Pull the weeds. Ultra-processed foods, artificial sweeteners and excessive alcohol can disrupt your gut’s balance. They may feed the wrong bacteria, damage the gut lining and trigger inflammation. If you’re struggling with aches, fatigue, or even skin flare-ups, dialing back these foods can make a difference.
Eating this way, people often notice less bloating, steadier energy, and more regular digestion.
But the benefits go further: calmer immune responses, easier weight management, better blood sugar control and even clearer thinking and improved mood. It’s powerful to watch someone’s joint stiffness or brain fog ease as inflammation cools down from the inside out.
If you feel overwhelmed by nutrition advice, remember this: start with whole foods, more plants and a little fermentation. Think of feeding your gut microbes as feeding your health – they’re your silent partners in feeling your best.
Fran Sutherlin, RD, MS is a local registered dietitian, specializing in using digestive wellness to prevent or manage chronic disease. She has a master’s degree in nutrition, is a personal health coach, speaker and owner of Sustainable Nutrition. She can be reached at 970-444-2122 or fran@fransutherlin.com.
