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A healthy human gut has trillions of microorganisms that play a role in our general health, such as nutrient absorption, supporting immunity, and protecting us from disease. Some bacteria help prevent disease, while others cause it. The growth or inhibition of bacteria depends on what we digest.

The gut microbiota is a community of bacteria, fungi, viruses, and parasites that are as unique to each person as fingerprints. The microbiota is affected by the food we eat and environmental exposures. Each can either enhance or worsen the environment, thereby affecting general health.

In a study published this month in Nature Biology, the University of Cambridge looked at over 12,000 samples from over 40 countries using AI to analyze the data. [2] Two different families of bacteria were identified. The bacterial family Faecalibacterium protected the study subjects from an Enterobacteriaceae family which includes bacteria such as E. coli and Klebsiella pneumoniae which if they become overgrown can cause diseases such as Crohn’s disease. [2]

Researchers found that the family Faecalibacterium broke down fiber from ingested foods into compounds called short-chain fatty acids. [2] These provided protection against the Enterobacteriaceae family. [2]

So, what is the best way to get a healthy gut? Starches, found in plants, are mostly absorbed in the small intestine. However, a group of resistant starches pass through the small intestine and get broken down, fermented by the native bacteria. [3]. They can lower inflammation, improve metabolic health and immune function, and improve brain health. [3]

Here is a list of several healthy foods to keep gut healthy. [1]

• Fruits like raspberries or apples with the skin [1]
• Vegetables like broccoli, cauliflower, or Brussels sprouts [1]
• Whole grains like barley or quinoa potatoes [1]
• Legumes such as lentils, almonds, chia seeds or sunflower kernels [1]
• Drinking plenty of water [1]

 More research is needed to see how gut health can potentially help in various areas of health including in the fight against antibiotic-resistant bacteria. Eating high-fiber foods encourages good bacterial growth and provides protection against bacteria that can cause disease. Remember the old saying… an apple a day keeps the doctor away.

References

[1] Mayo Clinic Staff (2023). Chart of high-fiber foods. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948

[2] Yin, Q., da Silva, A.C., Zorrilla, F., Almeida A.S. Patil, K.R. & Almeida A. (2025) . Ecological dynamics of Enterobacteriaceae in the human gut microbiome across the global populations. Nature Microbiology. Retrieved from https://doi.org/10.1038/s41564-024-01912-6

[3] Chen, Z., Lian, N., Zhang, H., Li, H., Guo, J., Zhang, Y., Chen, Y.,, Wang, Y. & Shi, N. (2024). Resistant starch and the gut microbiome: Exploring beneficial interactions and dietary impacts. Food Chemistry 21. Retrieved from https://doi.org/10.1016/j.fochx.2024.101118