50 Powerhouse Superfoods to Fuel Your Gut Microbiome

3. Green Tea — The Gut’s Natural Defense

Polyphenols, powerful antioxidants found in dark chocolate, berries, green tea, and olive oil, have been shown to encourage the growth of beneficial gut bacteria while suppressing harmful ones. These compounds also strengthen gut barrier function and help reduce inflammation, making them vital for gut health. For example, enjoying a handful of blueberries or adding a drizzle of extra-virgin olive oil to salads can introduce gut-friendly polyphenols into your daily routine.

4. Turkey — Fuelling The Happiness Hormone

The gut and brain communicate through the gut-brain axis, a complex network linking the digestive system to cognitive function and mood regulation. A diverse microbiome supports serotonin production, often called the "happiness hormone," which affects mood and emotional stability. Foods rich in tryptophan, such as turkey, eggs, and nuts, can boost serotonin levels, while fermented foods like kefir help regulate gut bacteria responsible for neurotransmitter production. Prioritizing gut-friendly foods can have a profound impact on stress levels, anxiety, and overall cognitive function.