Gut-Wise Living: Three Simple Additions to Nurture Your Microbiome

In my kitchen, there’s almost always a jar of homemade kimchi quietly bubbling away on the counter. It’s become a staple in our home (we eat it almost every day), whether alongside rice, tucked into sandwiches, or mixed into soups. Nearby, you’ll usually find a jar of flax seeds ready to be freshly ground, and a pot of beans simmering on the stove.

These three foods (kimchi, flax seeds, and beans) are small, everyday choices that make a big difference for gut health. They’re easy to include, deeply nourishing, and grounded in both science and tradition.

Let’s look at how three simple additions can help create a more balanced gut microbiome:

1. Fermented Foods: Living Nutrition

Fermented foods are nature’s probiotics. When you eat things like kimchi, yogurt, sauerkraut, or miso, you’re feeding your gut with beneficial bacteria that help maintain balance and support immunity.

Kimchi is one of my favourites, and making it at home means I can play with ingredients and spice levels. Beyond the tangy flavour, research shows that regular kimchi consumption can reduce inflammation, improve digestion, and even support heart health.

If you’re new to fermented foods, start small! Add a spoonful of kimchi or sauerkraut to your lunch, or try plain yogurt with fruit for breakfast. The key is consistency - a little bit every day makes a real difference over time.

2. Flax Seeds: Tiny but Mighty

Flax seeds might not look like much, but they’re full of fibre, healthy fats, and plant compounds that support your microbiome. Grinding them fresh (which I always do) helps your body absorb the omega-3s that can reduce inflammation and promote brain and heart health.

They’re also great for keeping digestion regular, something our gut bacteria love. Try adding a spoonful of freshly ground flax to your oatmeal, smoothie, or salad. It’s a simple upgrade with big benefits for both gut and overall wellness.

3. Beans: A Brazilian Staple, a Gut Superstar

As someone with Brazilian roots, beans and other legumes have always been part of my life: black beans, kidney beans, black-eyed peas, lentils, you name it. They’re more than just comfort food; they’re deeply nourishing. Beans are rich in protein, resistant starch, and prebiotic fibre, all of which help feed the beneficial bacteria in your gut.

In Brazil, beans are often paired with rice, creating a balanced meal that fuels the body and supports a healthy microbiome. You can enjoy them in soups, salads, stews, or spreads; they fit into any cuisine and make plant-based eating easy and satisfying.

Building a gut-wise routine doesn’t have to be complicated. A scoop of kimchi, a sprinkle of flax, and a serving of beans are simple ways to bring balance to your meals and to your microbiome. These foods are proof that taking care of your gut can be delicious, affordable, and rooted in culture.

If kimchi isn’t your thing, try kefir, yogurt, or miso soup. If flax feels tricky, chia or hemp seeds work beautifully. And if beans aren’t yet a habit, start with lentils or chickpeas in salads or wraps. The important part is making it possible, one small, nourishing step at a time.

I believe that gut health starts with real food and sustainable habits. I work with clients to design practical, culturally grounded nutrition plans that feel good and work for real life. If you’re ready to build a gut-friendly routine that fits your lifestyle, schedule a discovery call, I’d love to help you start from the inside out.

-Marina