The foods at the bottom are the ones to concentrate on. This is a lot like the Mediterranean diet, heavy on veggies, with some seafood to add healthy omega-3 oils to your diet.
Along with the pyramid, here are some more tips to grow a healthy set of gut microbes.
• Stop eating sugar. Sugary foods feed pathogenic bacteria. Sugar is added to so many processed foods, it can be hard to escape. So check those labels. Better yet, cook your own food so you know what you're eating.
• Eat high-fiber veggies. These include foods like asparagus, leeks, artichokes, and garlic. The fiber in these foods will pass through your small intestines intact and make it to the colon to feed your healthy microbes. Grains are great if they are whole grains, and you can tolerate them. But refined grains are not much better than sugar.
• Eat fermented foods. This is a great way to add some good bacteria to your diet. Most of these microbes will not stick around in your gut, but they will alter the environment for the better as they pass through. That means you should make this a daily routine. Excellent choices: yogurt, kefir, kombucha, and kraut.
• Eat some fish. Omega-3 oils, found in fish like salmon, reduce inflammation and keep your body from going overboard and attacking your own tissues. If you're a vegetarian or vegan, look to foods like walnuts to get your omega-3.
• Try prebiotics. If you can't get enough fiber from veggies, try topping off with prebiotic supplements. These are complex sugars called oligosaccharides (OS) in various flavors like GOS, FOS, XOS, and others. For mood, GOS has shown the best results. Also in this group is resistant starch. You can convert ordinary carbs to resistant starch by cooling them. Thus, cold potato salad is healthier for you than a hot potato.
Rest of the article, here
The 19 Best Prebiotic Foods You Should Eat: here
Dandelion greens
Jerusalem artichoke
Garlic
Onions
Leeks
Asparagus
Bananas
Barley
Oats
Apples
Konjac root
Cocoa
Burdock root
Flaxseeds
Yacon root
Jicama root
Wheat ban
Seaweed
