When I think of fall, I think of cozy soups and stews…filled with plenty of vegetables, of course. Why are those vegetables so important? Because they’re food for our microbiome.
The microbiome is the community of beneficial bacteria that live in and on us—most of them making their home in the gastrointestinal tract. Ew…bugs! Very Halloween. But not all bugs are bad—in fact, these “good bugs” are essential to our health.
Our gut bacteria help train and regulate the immune system. About 70% of our immune tissue is in the gut, in something called GALT (gut-associated lymphoid tissue). Think of GALT as the body’s built-in surveillance system, keeping an eye out for invaders, preventing pathogen overgrowth, and regulating immune balance.
These microbes also synthesize vitamins (like B vitamins and vitamin K), produce neurotransmitters such as serotonin and GABA, support energy production, and even help us eliminate toxins. When the microbiome gets disrupted (a state called dysbiosis), it’s linked to a wide range of problems—metabolic disease, autoimmune issues, inflammation, and even mood disorders.
So clearly, keeping a healthy microbiome matters. One of the most powerful ways we do that is through the food we eat.
What helps build a thriving microbiome?
- Fiber-rich fruits and vegetables: asparagus, artichokes, kale, broccoli, Brussels sprouts, leeks, apples, pears, berries.
- Beans and legumes: lentils, black beans, chickpeas.
- Resistant starches (they escape digestion and feed beneficial bacteria): green bananas, cooked-and-cooled potatoes or rice, oats, lentils, even shirataki noodles.
- Prebiotic foods (keep the good bacteria thriving): onions, garlic, chicory root, Jerusalem artichokes, dandelion greens.
- Probiotic foods (contain live bacteria): yogurt, kefir, kimchi, sauerkraut, miso, kombucha.
- Polyphenol-rich foods (bonus fuel for your microbes): green tea, dark chocolate, red grapes, olive oil.
Bottom line? A colorful, diverse diet = a diverse microbiome. And a diverse microbiome = stronger immunity, better metabolism, and more resilience overall.
