Tuesday: Fiber & Fermentation – Feed Your Microbiome 

Your gut is home to trillions of bacteria — some good, some not-so-good. The goal isn’t to eliminate bacteria but to feed the good guys so they thrive and crowd out the bad ones. 

The easiest way to do that? Fiber and fermented foods. 

• Fiber: Found in fruits, vegetables, beans, oats, nuts. Aim for 25–35g daily. 

• Fermented foods: Yogurt, kefir, sauerkraut, kimchi, kombucha, miso — these deliver probiotics (beneficial bacteria) directly. 

Most people eat far less fiber than they should, leaving their gut bacteria underfed. Without fiber, bad bacteria can overgrow, leading to bloating, cravings, and inflammation. 

Start small if you’re not used to high-fiber foods — too much at once can cause gas. Slowly add a serving of beans, swap white rice for brown, or add a side salad to dinner. 

Action Step: Add one gut-friendly food today (a serving of beans, sauerkraut, or a handful of berries) and notice how your digestion feels.