For prebiotic-rich food, consider adding yogurt, Keefer, sauerkraut, kombucha and other fermented foods to your diet. To improve the number of good, healthy microorganisms in the small bowel, make sure you are eating vegetables and fruit at every meal. Our microbiome thrives when we have a variety of naturally occurring plant foods in our diet.
It is important to minimize the amounts of high sugar and heavily processed foods that we consume. When people eat too much sugar or too much highly refined starch, including cereals, crackers and pasta, they are at risk of creating an imbalance in their microbiome. Oftentimes, this shows up in the form of gas, bloating and irregularity of bowel movements.