5 Essential Food Groups to Supercharge Your Microbiome

Your gut does more than digest food—it's the command center for your well-being. Those trillions of microorganisms living there influence everything from your immune response to your energy levels and even your mood. But they're only as powerful as what you feed them.

The science is clear: a diverse, well-fed, and optimized microbiome is considered key to better health. While you can't see these microscopic allies at work, you can support them through smart food choices strategically personalized for your biology.

Ready to boost your gut health? These five food groups provide diverse nutrients that help your microbiome thrive, especially when combined with your personalized nutritional recommendations based on your recent test results. Begin with your Viome Superfoods and Enjoy foods in the below categories while being mindful to skip and Avoid foods and limit those you should minimize.

1. Fiber-rich fruits and vegetables

Fruits and vegetables are foundational for building a balanced gut microbiome. Beyond their vitamins and antioxidants, the real star here is their fiber content. The human body cannot digest dietary fiber, but your gut microbes can. This makes fiber one of the most important nutrients for a healthy microbiome.

Why fiber matters

Fiber serves as food for beneficial bacteria in your gut. When you consume fiber, your gut microbes ferment it into short-chain fatty acids (SCFAs). These SCFAs have been associated with reduced inflammation, improved blood sugar levels, and better energy regulation.

To maximize your microbiome’s health, aim to include these fiber-rich foods:

• A "rainbow" of fruits, including berries, oranges, apples, and mangoes

• Leafy greens like Swiss Chard, kale, and arugula

• Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts (careful, these may be an AVOID for you!)

• Fiber powerhouses like sweet potatoes, carrots, and pumpkins

Practical tip
If you’re new to eating fiber-rich foods, start slowly to avoid digestive discomfort. Slowly increase your fiber intake over a couple of weeks, and drink plenty of water to help your body adjust to the extra fiber.

2. Whole grains for prebiotic power

Whole grains are another excellent source of dietary fiber, and they also contain prebiotics, a group of compounds that specifically encourage the growth of beneficial gut bacteria. Prebiotics are different from probiotics. Probiotics are live bacteria found in fermented foods. Prebiotics give nutrients to help your gut bacteria grow

Star whole grains for gut health

• Oats are an easy-to-digest food that’s also high in beta-glucan, a type of fiber linked to better gut health.

• Quinoa is a great plant-based protein that is an enjoy food for many.

• Brown rice is an excellent source of easy to prepare source of carbohydrates

Practical tip
Switch out white flour products like pasta and bread for whole-grain alternatives. Don’t be afraid to get creative with recipes—use quinoa in salads and soups or even with your breakfast eggs for an added boost.

3. Resistant starch-rich foods

Not all carbs are created equal, and resistant starch is proof. Resistant starch is a type of carbohydrate that resists digestion in your stomach and small intestine. Instead, it reaches your colon intact, where it becomes food for the good bacteria in your gut. This results in the production of even more SCFAs, a key fuel source for your colon cells.

Where to find resistant starch

• Legumes like lentils, lima beans, and chickpeas are versatile and packed with resistant starch.

• Potatoes and rice that have been cooked and then cooled contain retrograded resistant starch. Next time you meal prep, refrigerate cooked potatoes or rice to increase their gut-friendly benefits. (Careful, potato is currently a minimize food for many Viomers, check your app to find out yours)

• Green bananas and plantains are one of the most concentrated sources of resistant starch.
  

Practical tip
Eat legume-based meals a couple of times per week, and incorporate leftover potatoes or rice into salads or stir-fries for a resistant starch boost. For a grab-and-go snack, look for plantain chips baked without added sugar or oil.

4. Probiotic-rich fermented foods

While fiber and resistant starch feed the microbes in your gut, probiotics help populate your gut with more beneficial bacteria.* Probiotics are live microorganisms, often referred to as “good bacteria,” that can be found in fermented foods. When consumed regularly, they can directly influence the composition of the gut microbiome by introducing health-promoting strains.*

Top probiotic foods

• Kimchi and sauerkraut, fermented vegetables that pair well as side dishes.

• Yogurt with active cultures, especially plain or Greek yogurt (watch out for added sugar).

• Kefir, a tangy, drinkable dairy product that’s even more potent in probiotics than yogurt. (Be careful; this could be a minimizer for many Viome users and can cause digestive upset if you consume too much too soon, so it's best to gradually add to your diet.)

• Kombucha, a fermented tea full of live microorganisms. (watch out for added sugar)

• Tempeh and miso, fermented soybean products that are staples of Asian cuisine.

Practical tip
If you’re new to fermented foods, start small—a few spoonfuls of sauerkraut or a half cup of kefir—and work up from there. Add kimchi to rice bowls or tempeh to stir-fries for an easy culinary upgrade.

5. Healthy fats and omega-3s

While not traditionally discussed in microbiome health, certain fats—especially omega-3 fatty acids—can have a supportive role. Omega-3s have proven anti-inflammatory effects, which can positively influence your gut environment. Additionally, these healthy fats may help strengthen the lining of your gut, reducing permeability and supporting better overall digestion.

Best sources of healthy fats

• Fatty fish like salmon, mackerel, and sardines are rich in omega-3s.

• Nuts and seeds such as walnuts, flaxseeds, and chia seeds provide both omega-3s and fiber.

• Avocados are high in monounsaturated fats and contain soluble fiber.

• Olive oil is a staple of the famous blue zone diets and another source of microbial-supportive fat.
  

Practical tip
Replace processed vegetable oils with olive oil and try snacking on nuts instead of chips. Sprinkle chia or flaxseeds onto oatmeal or smoothies for an easy micronutrient boost.

Tips for sustaining your microbiome

Since your diet doesn’t exist in a vacuum, here are some additional tips to keep your gut microbes happy:

• Limit ultra-processed foods. These can disrupt your microbiome’s delicate balance and reduce bacterial diversity.

• Practice meal timing. Allowing a 12-hour fast between dinner and breakfast can give your gut bacteria time to rest and rejuvenate.

• Stay active. Regular exercise has been shown to boost microbial diversity along with other health benefits.

• Hydrate thoroughly. Fiber needs water to work effectively, so drink plenty to support digestion.
  
  

Get started

Building a strong, diverse microbiome doesn’t require a total dietary overhaul. Start small by incorporating one or two of these food groups into your meals this week and build from there. Your gut microbes are dynamic, and they’ll respond quickly and positively to even modest changes in your diet. By investing in your microbiome today, you’re taking a powerful step toward a healthier, more energized life.