Plants, Fiber and Fermented Foods – The 3 KEYS to good gut health and holistic, sustainable living
By sdwells // 2025-09-15
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Every medical doctor in the country should be advised to first address their patients regular food intake when that patient comes to be assessed for chronic ills and sicknesses. Just think how many millions of Americans could be cured and have diseases and disorders reversed if that were the case. When it comes to gut health, many people wonder what daily habits can truly make a difference. According to functional medicine doctor Mary Pardee, N.D., there are three foundational practices everyone can adopt to support digestion, nurture the microbiome, and promote overall wellness. These strategies are simple, accessible, and grounded in research—making them an excellent starting point for anyone looking to optimize gut health without a complicated protocol.
  • Boost fiber intake: Prioritize foods like flaxseeds, quinoa, beans, and psyllium husk to feed gut microbes, which then produce short-chain fatty acids that support energy, blood sugar balance, and a healthy inflammatory response.
  • Eat a variety of plants: Diversifying fruits, vegetables, legumes, and spices exposes gut bacteria to different fibers and phytochemicals, helping increase microbiome diversity and resilience.
  • Incorporate fermented foods: Regularly include options like sauerkraut, kimchi, kefir, or plain yogurt to add beneficial probiotics, which have been shown to improve microbial diversity and reduce gut inflammation.
  • Layer habits gradually: Start with consistent fiber intake, then expand to plant diversity, and finally add fermented foods for a well-rounded, sustainable gut health approach.

A Functional Medicine Doctor's 3 Must-Have Tips For Better Gut Health

There are several things you can do to improve and protect your gut health:
  1. Prioritize Fiber Intake
Fiber is the cornerstone of gut health. Found only in plants, fiber is unique because it passes through the digestive tract largely undigested. While this may seem insignificant, it is precisely what makes it so beneficial. In the colon, bacteria feed on soluble, fermentable fibers—such as those found in beans, legumes, psyllium husk, flaxseeds, and quinoa. This fermentation process produces short-chain fatty acids (SCFAs), compounds that play a vital role in human health. SCFAs help regulate blood sugar, reduce inflammation, and sustain energy levels, making fiber a true multitasker in digestive wellness. For those who struggle to get enough fiber, Pardee suggests either adding more plant-based foods to meals or considering a high-quality fiber supplement. However, she emphasizes that whole food sources should always come first whenever possible. Simply put, eating more fiber-rich foods feeds beneficial microbes, which in turn fuels the human body with protective compounds.
  1. Eat a Wide Variety of Plants
The second key to optimal gut health is diversity. A wide range of plant-based foods exposes the microbiome to different fibers, polyphenols, and phytochemicals, which collectively help expand microbial diversity. According to research, people who consume about 30 different plants per week tend to have the healthiest microbiomes. That said, Pardee stresses that the number is not a rigid requirement but rather an inspiring goal. For many, food accessibility and lifestyle limitations may make it challenging to reach that benchmark. Instead of focusing on a strict quota, she encourages introducing new plants gradually. This might mean buying one new fruit, vegetable, grain, or spice each week at the grocery store or farmers market. Over time, these small changes create a more varied and resilient gut ecosystem.
  1. Incorporate Fermented Foods
The final non-negotiable in Pardee’s gut health framework is fermented foods. These foods—such as sauerkraut, kimchi, kefir, and plain yogurt—are naturally rich in probiotics, which are beneficial bacteria that directly support microbial balance. A Stanford clinical trial found that fermented foods not only increase microbial diversity but also help reduce gut inflammation. Including even one or two fermented items in the weekly diet can provide noticeable benefits. These foods complement the fiber and plant diversity strategies by introducing living microbes that work synergistically with the body’s existing microbiota.

The Takeaway

Improving gut health doesn’t have to be overwhelming or expensive. Pardee’s three must-have tips—eating more fiber, diversifying plant intake, and incorporating fermented foods—offer a powerful yet approachable way to nurture digestion and overall health. By focusing on these non-negotiables, anyone can build a stronger, more resilient gut microbiome that supports long-term wellness. Tune your internet dial to NaturalMedicine.news for more tips on how to use natural remedies for good gut health, preventative medicine and for healing, instead of succumbing to Big Pharma products that wreck your gut, deplete your dopamine, and exacerbate disease and disorder. Sources for this article include: NaturalNews.com  MindBodyGreen.com        
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