A thriving microbiome is made up of trillions of bacteria and other microorganisms, influencing our digestion, immunity, mental clarity and mood. Your gut is so much more than just a digestive system—it’s the core of every aspect of your health! So how do we achieve a well balanced microbiome? With the right foods, supportive supplementation and a mindful approach to cleansing.
Your gut microbiome is a delicate ecosystem that requires the right balance of beneficial bacteria to function optimally. Research shows that a well nourished gut can help reduce inflammation, support immune function, improve digestion and contribute to better mental health. But when your gut is out of balance—due to poor diet, stress, antibiotics or environmental toxins, you might experience symptoms like bloating, mood swings, poor sleep, fatigue, brain fog and digestive issues.
We’re going to teach you how to reset your gut and cultivate a thriving microbiome. Hint–It all starts with what you eat (and what you avoid).
What to eat for a healthy gut
✔️ Leafy Greens & Non-Starchy Vegetables
Spinach, kale, broccoli and Brussels sprouts provide fibre that feeds beneficial gut bacteria. These prebiotic-rich foods support the production of short-chain fatty acids, which reduce inflammation and strengthen the gut lining.
✔️ Fruits
Berries, apples and bananas are rich in polyphenols and fibre, nourishing gut bacteria while offering antioxidants to combat oxidative stress.
✔️ Legumes
Lentils, chickpeas and beans are packed with fibre and plant based protein, promoting microbial diversity and stabilising blood sugar levels.
✔️ Nuts & Seeds
Almonds, walnuts, chia, and flaxseeds contain healthy fats, fiber, and prebiotics, fueling beneficial bacteria and supporting gut motility.
✔️ Omega-3 Rich Fish
Salmon, mackerel, and sardines have powerful anti-inflammatory properties that help maintain gut integrity and reduce symptoms of digestive discomfort.
✔️ Healthy Fats
Avocados, extra virgin olive oil and coconut in moderation provide essential fatty acids that support gut lining repair and reduce inflammation.
✔️ Complex Carbohydrates
Quinoa, brown rice and sweet potatoes are filled with fibre and resistant starch, which feed good bacteria and promote a balanced gut microbiome.
✔️ Fermented Foods
Sauerkraut, kimchi, miso and kombucha provide beneficial probiotics into your system, enhancing digestion and immune function.
✔️ Lean Proteins
Organic chicken, turkey, tofu and wild-caught fish provide essential amino acids necessary for gut lining repair and overall gut function.
✔️ Herbs & Spice
Turmeric, ginger and cinnamon have antimicrobial and anti-inflammatory properties, helping to regulate digestion and support a healthy gut environment.
What to avoid for optimal gut health
❌ Processed Meats
Meats like bacon, sausage, and salami contain preservatives and additives that disrupt the gut microbiome and contribute to inflammation.
❌ Sugar & Artificial Sweeteners
Excess sugar feeds harmful bacteria and yeast, leading to a gut imbalance known as dysbiosis. Artificial sweeteners can also negatively impact gut bacteria diversity and blood sugar regulation.
❌ Dairy
Conventional dairy products can be difficult to digest and may contribute to bloating, inflammation and gut permeability (leaky gut) issues in sensitive individuals.
❌ Gluten
For some people, gluten containing grains like wheat, barley and rye can trigger inflammation and digestive discomfort, particularly for those with gluten sensitivity or celiac disease. This may also lead to issues absorbing nutrients efficiently.
❌ Refined Carbohydrates
Simple carbohydrates like white bread, pasta and pastries quickly break down into sugar, feeding harmful bacteria and leading to microbiome imbalances.
❌ Saturated & Trans Fats
Fried foods, margarine and hydrogenated oils like vegetable and canola oil, contribute to inflammation and have been linked to disruptions in gut bacteria diversity.
❌ Excess Caffeine & Alcohol
Both caffeine and alcohol can disrupt gut barrier function, increase acidity and impair digestion especially when consumed in excess.
Why we’re advocates for supplementation
While diet is the foundation of gut health, supplementation can help give us the added nutrient boost we need. Sourcing high quality organic produce can be challenging, not just due to availability but also because of cost. Depending on where you live, access to fresh, organic fruits and vegetables may be limited, especially if you’re outside of major metropolitan areas. Even when organic produce is available, the price tag can be significantly higher than conventionally grown options, making it difficult for many to prioritise organic choices on a regular basis.
On top of that, supermarket produce (whether organic or not) often suffers a significant loss of nutrients by the time it reaches the shelf. From the moment produce is harvested, it begins to degrade. Many fruits and vegetables are picked before they’re fully ripe to withstand long transport times, reducing their natural nutrient content. After harvest, they endure shipping, storage and time spent sitting on store shelves before they make it to your plate. During this process, exposure to light, heat, and oxygen can further diminish essential vitamins and antioxidants, meaning that by the time you consume them, they may have lost a substantial portion of their original nutritional value.
This is one of the reasons why supplementing with high-quality, nutrient dense products can be a great way to bridge the gap and support health, especially when fresh, organic produce isn’t always an option. The Sol Cleanse supplement range is designed to support your microbiome naturally, helping to restore, purify and balance your digestive system.
Restore: Formulated with gut nourishing ingredients like glutamine, slippery elm, marshmallow root and Kakadu plum, Restore helps to repair the gut lining, support digestion and feed beneficial bacteria.
Purify: This blend of globe artichoke, milk thistle, dandelion and cleavers works to enhance liver detoxification and encourage healthy bile flow—essential for digestion and toxin elimination.
Eliminate: A powerful combination of green banana powder, slippery elm and psyllium husk, Eliminate supports gentle detoxification and promotes regularity by increasing fibre intake.
Embody Organic Protein: With plant based proteins like sprouted pea and brown rice protein, plus gut-friendly ingredients like mesquite and monk fruit, Embody supports gut health while providing easily digestible protein.
True gut health isn’t about quick fixes—it’s about daily choices that nourish and support your microbiome over time. With the right foods, mindful supplementation, and a holistic approach to well-being, you can create an internal environment where beneficial bacteria thrive, digestion flows with ease, and your body feels balanced from the inside out. Small, consistent steps lead to lasting transformation—because when your gut is healthy, so are you.
