What they do for you
Gut bacteria ferment fibre into short-chain fatty acids like butyrate, which feed the cells lining your colon, strengthen the gut barrier and reduce systemic inflammation.
Diversity beats supplements
The American Gut Project found that people eating 30+ different plant foods a week had markedly more diverse microbiomes than those eating fewer than 10 — a bigger effect than probiotic pills.
Practical variety
Herbs, spices, nuts, seeds, beans and whole grains all count toward your plant tally. Fermented foods such as yoghurt, kefir, kimchi and sauerkraut add live cultures.