Diet is an essential part of maintaining a healthy gut microbiome. At its core, the gut diet follows the principles of healthy eating – go for whole foods that are rich in macro and micronutrients, with a diversity of foods groups and colors. That said, there are certain foods that hit the mark for a balanced gut. Follow these four simple guidelines to nourish your gut, helping good bacteria thrive.

Aim high for fiber intake

Dietary fiber primarily comes from plant-based foods such as legumes, fruits, vegetables, whole grain, and nuts. Fiber has numerous benefits including controlling lowering cholesterol, maintaining healthy blood sugar, increasing feelings of satiety, and improving overall digestive health. When it comes to gut health, fiber improves the gut lining, and helps to feed good bacteria and promote gut diversity. There are two forms of fiber – soluble and insoluble. Soluble fiber dissolves in water, while insoluble fiber helps to keep everything moving. The recommended daily intake for fiber is 38 grams for men and 30 grams for women, but the average American only consumers 15 grams. The good news is that it’s easy to get more fiber in your diet and keep it delicious.

• Lentils. With 16 grams of fiber in one cup, lentils top this list. They do dual duty as protein sources, with 18 grams, and are high in potassium, iron, Vitamin B6, and magnesium.
• Berries. Raspberries and blackberries are the superstars when it comes to fiber with a whopping 8 grams per serving. They’re also antioxidant rich and have a significant amount of Vitamin C.
• Artichokes. The artichoke outdoes most other vegetables with 9 grams of fiber in one large artichoke. It’s also an excellent source of folate, magnesium, Vitamin C, and copper, and contains inulin, a prebiotic type of fiber.
• Quinoa. This pseudocereal has 5 grams of fiber per serving and is gluten-free. It’s also high in protein, with 8 grams in one cup, and is loaded with zinc, folate, and antioxidants.

Go for natural sources of probiotics

Even though most people are used to adding in a probiotic supplement to boost their beneficial bacteria, there are tons of foods that are natural sources. Probiotics take the direct route by introducing live microorganisms, such as Lactobacillus and Bifidobacterium, into the gut. There’s a food that works with every meal, while adding a tasty punch.

• Yogurt. Produced by the bacterial fermentation of milk, usually with Lactobacillus bulgaricus, or Streptococcus thermophilus. The average serving of yogurt has 1 to 5 billion CFUs of probiotics, and is rich in protein, calcium, and phosphorous. Go for plain yogurt rather than flavored to avoid added sugar. And if you’re lactose intolerant or vegan, cashew-based yogurts provide the same benefits.
• Kefir, Yogurt’s first cousin, kefir is made using a symbiotic matrix of bacteria and yeasts. Unlike yogurt though, kefir has more probiotic strains, with up to 10. It also packs a higher protein punch at 11 grams per serving.
• Kimchi. This Korean side dish contains Lactobacillus and about 2 billion CFUs of probiotics. It’s also an excellent source of Vitamins C and K, as well as trace minerals. Check the labels and make sure you’re choosing a brand with low sugar.
• Sauerkraut. Like kimchi, this German staple, is high in probiotics, including Leuconostoc mesenteroides, Lactobacillus brevis, and Lactobacillus pantarum (clocking in at up to 1 billion CFUs). It’s high in Vitamins C and K, calcium and magnesium, and a good source of folate, iron, potassium, copper, and manganese.
• Natto. Made from soybeans, natto is a traditional Japanese food that has 19 grams of protein per serving. During the fermentation process, the soybeans are mixed with Bacillus subtilis, giving it a unique probiotic profile. It’s also extremely high in manganese, copper, and iron.

Add prebiotics to every meal.

Unlike probiotics, prebiotics are food for our gut microbes, providing the necessary nutrition that helps beneficial bacteria thrive. For something to meet the definition of a gut prebiotic, it needs be 1) non-digestible, 2) fermented by microbes in the gut and 3) promote the growth of good bacteria. Luckily, prebiotics are readily available, and some are the most common ingredients in cooking.

• Onions. The vegetable that makes everyone cry contains prebiotics inulin and fructooligosaccharides (FOS). This kitchen staple is a core flavoring for many dishes, and pairs well with most flavors. Yellow onions, which are sweeter, are the winner in total flavonoid content, while pungent red onions are rich in anthocynanins.
• Garlic. Like its cousin the onion, garlic contains prebiotics inulin and FOS, as well as fructan, which may promote the growth of Bifidobacterium. Sauteed or roasted, garlic makes an excellent addition to any meal. It’s also chock full of health benefits including reducing inflammation, improving hypertension, and boosting immunity. To make sure that allicin, the active compound in garlic, stays active, add it at the end of cooking, heating it for no more than a minute.
• Chicory root. Often touted as a coffee substitute, chicory root is rich in prebiotic inulin. Preliminary studies show that chicory root may also normalize blood sugar, reduce inflammation, and reduce stress.
• Jerusalem artichokes. Another inulin rich ingredient on the list, Jerusalem artichokes are rich in iron, Vitamin B1 and potassium. Roast them with spices, olive oil, salt, and pepper, make it into a chilled soup, or puree it with garlic and olive oil into the perfect dip.
• Dandelion greens. These bitter greens are high in, you guessed it, inulin. Not only are they a prebiotic food, but they’re rich in Vitamins A, C, and K, and have more iron than Popeye-approved spinach. Not a fan of bitter? Blanche dandelion greens first by boiling them in salted water for 45 seconds to a minute.

Tone down the inflammation.

Inflammation affects the entire body, including the gut. Aside from generally messing with digestion, it can also exacerbate conditions like irritable bowel syndrome and ulcerative colitis. To tamp down inflammation, and keep your system cool as a cucumber, look to adding these foods to your diet.

• Tomatoes. Cherry, Campari, Roma, Jubilee – there are many kinds of tomatoes and all of them are delicious. This fruit is rich in Vitamins C and K, as well as potassium and folate. Tomatoes are also an excellent source of lycopene, a carotenoid that gives it its red color. Lycopene is associated with diverse health benefits including improving heart health and reducing the risk of certain types of cancer.
• Olive oil. The foundation of the Mediterranean diet has the highest percentage of monounsaturated fat, which reduces LDL (or bad) cholesterol. The antioxidant and anti-inflammatory properties of olive oil are believed to be the cause of its health beneficial properties. And who doesn’t love a delicious wedge of bread paired with olive oil and a hint of red pepper?
• Cantaloupe. Vitamin C is anti-inflammatory, and this melon outdoes all citrus fruits for its Vitamin C content. One cup of cantaloupe gets you to 95% of the RDI for Vitamin C, and it also has your daily dose of Vitamin A. Because of its high-water content, cantaloupe is also a top hydrating food.
• Leafy green vegetables. Spinach, broccoli, kale, Brussels sprouts, bok choy, cabbage, and salad greens all fall under the umbrella of leafy green vegetables. When you load your plate up with these, you’re filling up on Vitamin K, with many of them rich in Vitamins A, C and E as well. They’re also high in antioxidants, which reduce inflammation, improve heart health, and reduce the risk of certain cancers.