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Nutrition to improve the microbiome
The health of our gut has a huge impact on the overall health of our body, including our immune system, mood and even our energy levels. The microbiome is the collection of microorganisms living in our gut, and its balance is a key factor in maintaining health. Nutritionist Olga Bezuglaya offers specialised nutritional programmes to improve the microbiome to help you achieve optimal health.
The importance of menus for gut health
A menu for gut health should include foods that support the growth of beneficial bacteria and provide the necessary nutrients for their function. A proper gut microbiome diet helps to improve digestion, strengthen the immune system and improve overall health.
Basic principles of nutrition for gastric microbiome
- Probiotics and prebiotics: Probiotics are beneficial bacteria that help maintain a balanced microbiome. They can be found in fermented foods such as yoghurt, kefir, sauerkraut and kimchi. Prebiotics are dietary fibres that feed beneficial bacteria. They are found in bananas, garlic, onions and asparagus.
- Fermented foods: These foods are rich in beneficial microorganisms that help maintain a healthy microbiome balance. Add sauerkraut, kimchi, miso and tempeh to your diet.
- Variety of vegetables and fruits: Vegetables and fruits are high in dietary fibre and antioxidants that promote gut health. Include a variety of fruits and vegetables in your diet to provide a wide range of nutrients.
- Whole-grain foods: Whole-grain foods such as oats, brown rice, quinoa and barley contain dietary fibre which promotes a healthy microbiome and improves digestion.
- Limit sugar and processed foods: Excessive consumption of sugar and processed foods can negatively impact the microbiome by promoting the growth of harmful bacteria. Try to limit these foods in your diet.
Nutrition in gastrointestinal diseases
If you have gastrointestinal (GI) disorders, it is important to follow a special diet to help reduce symptoms and improve your overall health. Nutrition for GI diseases includes:
- Easily digestible foods: Choose foods that are easy to digest and do not burden the digestive system. These may include rice, potatoes, vegetable soups, bananas and cooked meat.
- Anti-inflammatory foods: Include foods with anti-inflammatory properties in your diet such as oily fish (salmon, sardines), olive oil, nuts and seeds.
- Low FODMAP foods: Patients with irritable bowel syndrome or other GI conditions may benefit from a low-FODMAP diet. This includes limiting certain types of carbohydrates that are difficult to digest.
- Liquid and soft foods: In acute symptoms, consumption of liquid or soft foods such as soups, purees and yoghurts that are easily digested may be helpful.
Menu for improving the microbiome by Olga Bezugla
Nutritionist Olga Bezuglaya offers individually tailored menus to improve your microbiome, taking into account all your needs and health conditions. Each nutrition programme includes a variety of dishes rich in probiotics, prebiotics and other beneficial nutrients. An individual approach to each client ensures the effectiveness and safety of the programme.
Benefits of a customised diet
- Improved digestion: A healthy diet helps to normalise bowel function and improve digestive processes.
- Strengthening the immune system: A healthy microbiome helps to increase the body’s defences and reduce the risk of disease.
- Improved mood and energy levels: A balanced microbiome promotes the production of serotonin and other neurotransmitters that improve mood and energy levels.
- Reducing GI symptoms: Proper nutrition can help reduce symptoms and improve the condition of various GI diseases.
How to order a nutrition programme from Olga Bezugla
You can order a nutrition programme to improve the microbiome from Olga Bezugla by filling out the feedback form on our website bezugla.pro.
Ordering the services of a nutritionist, you get:
- An individually tailored menu, taking into account your nutritional needs and preferences.
- Recommendations on foods that support a healthy microbiome.
- Tips on proper diet and hydration.
- Ongoing accompaniment and support on your health journey.
Microbiome health is an important aspect of overall body health. Olga Bezugla’s balanced menu for gut health will help you improve your digestion, strengthen your immune system and improve your quality of life. Don’t put off taking care of your health – order an individual nutrition programme today!
🔬 What the Research Shows
Dietary fibre diversity drives microbiome diversity. The American Gut Project (McDonald et al., 2018, Cell Host & Microbe) analysed over 10,000 participants and found that those eating 30 or more different plant foods per week had significantly greater gut microbial diversity than those eating fewer than 10 — independent of caloric intake or body weight. This is one of the most robust and replicable findings in microbiome nutrition research.
Fermented foods actively reshape the microbiome. A 2021 RCT in Cell (Wastyk et al., Stanford) showed that a 10-week high-fermented food diet (yoghurt, kefir, kimchi, kombucha) increased microbiome diversity and reduced 19 markers of systemic inflammation (including IL-6 and IL-12p70) — more consistently than a high-fibre diet alone in the short term.
Gut-brain axis and mood regulation. The gut produces ~90% of the body’s serotonin and communicates with the brain via the vagus nerve. A 2022 meta-analysis in Molecular Psychiatry found that probiotic supplementation significantly reduced depressive symptom scores in RCTs, with strongest effects in individuals with confirmed dysbiosis.
Antibiotic use and long-term microbiome disruption. A single course of broad-spectrum antibiotics can alter microbiome composition for months to years. Dietary recovery strategies (high-fibre intake, fermented foods, prebiotic-rich vegetables) can significantly accelerate restoration of microbial diversity.
Scientific references:
1. McDonald D. et al. (2018). American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems. PMID: 29795809
2. Wastyk H.C. et al. (2021). Gut-microbiota-targeted diets modulate human immune status. Cell. PMID: 34256014
3. Ng Q.X. et al. (2019). A systematic review of the gastrointestinal effects of probiotics on depression and anxiety. Journal of Affective Disorders. PMID: 30562605
4. Sonnenburg E.D. & Sonnenburg J.L. (2019). The ancestral and industrialised gut microbiota and implications for human health. Nature Reviews Microbiology. PMID: 30675025
⚠️ Important Limitations
- Most probiotic supplements on the market contain strains that are poorly studied or present in inadequate quantities. Probiotic use should be targeted — not generic.
- Rapid high-fibre increases can worsen bloating and gas in patients with SIBO (small intestinal bacterial overgrowth) or IBS. Fibre increases should be gradual.
- Microbiome composition is highly individual — what benefits one person’s gut flora may not work the same way for another.
Related reading: Gut health and GERD | Food intolerance and the gut | Microbiome and hormonal health | Thyroid and gut connection
Order a nutritional selection
Order a nutritional selection
- The cost of the initial consultation with Dr. Olga Bezugla (unaccompanied) 6000 грн.
- Clinic nutritionist (unaccompanied) 4500 грн.
- The cost of dietary support for a month 4500 грн.
This article is for educational purposes only and does not substitute individual medical advice. Please consult a qualified healthcare professional before making any dietary changes.
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