To Consume

1. Probiotics

Probiotics are live microorganisms that, when consumed in adequate amounts, provide health benefits, particularly for digestion, immunity, and skin health. They work by preventing the growth of harmful bacteria in the gut and reducing inflammation through anti-inflammatory compounds. Common probiotic strains include Lactobacillus, Bifidobacterium, and Saccharomyces, each offering different benefits. For instance, Lactobacillus paracasei reduces skin sensitivity and accelerates skin barrier recovery, while Lactobacillus reuteri enhances epidermal thickness, improving hydration and elasticity, which are key indicators of healthier skin (Journal of Dermatological Science, 2011). Probiotics are effective in addressing dermatological issues like acne, rosacea, and atopic dermatitis, as demonstrated by strains such as E. coli Nissle and Lactobacillus sakei. They are commonly found in supplements, medications, and probiotic-rich foods such as: 
• Tempeh
• Oncom (Fermented peanuts or tofu dregs)
• Fermented cassava (tape singkong)
• Yogurt
• Asinan (pickled vegetable and fruits)
• Miso
• Dadiah (Fermented buffalo milk from West Sumatra)
• Kombucha
• Kimchi 
• Kefir
• Miso
• Apple cider vinegar
• Palm vinegar
• Coconut vinegar

2. Prebiotic

Prebiotics are plant-based, high-fiber substances that serve as food for beneficial bacteria, or probiotics, in the gastrointestinal (GI) tract. While all prebiotics are fibers, not all fibers are considered prebiotics. Unlike most nutrients, prebiotics bypass digestion in the upper GI tract and reach the colon intact, where they are metabolized and fermented by gut microorganisms. This fermentation process produces short-chain fatty acids (SCFAs), which are crucial for gut health, inflammation regulation, and immune support. SCFAs provide energy to colon cells, enhance mucus production in the gut, and help maintain a balanced inflammatory response. The specific SCFAs and their effects depend on the type of prebiotic consumed, as different microorganisms metabolize different prebiotics. Incorporating a variety of prebiotic-rich foods into your diet is important because it supports a diverse gut microbiome, enabling broader health benefits. Proper preparation of prebiotic-rich foods can also maximize their effectiveness in promoting gut health.
• Bananas (especially unripe/green ones)
• Cassava
• Sweet Potatoes 
• Corn
• Sago
• Boiled and chilled potatoes 
• Barley
• Oats
• Kidney Beans (Kacang Merah)
• Soybeans
• Beans 
• Asparagus
• Garlic 
• Onions (Bawang Merah/Bombay)
• Leeks (Daun Bawang)

 

3. Healthy fats

Healthy fats play an essential role in gut health by supporting the growth of beneficial bacteria like Lactobacillus. These bacteria help with digestion, improve immune function, and maintain a healthy gut lining. By reducing inflammation and strengthening the gut’s protective barrier, healthy fats ensure that the gut functions efficiently and stays balanced. Additionally, healthy fats promote the production of short-chain fatty acids (SCFAs), which nourish the cells of the gut and reduce inflammation. This process helps maintain a healthy microbiome, with more good bacteria like Bifidobacterium thriving. When consumed in moderation, healthy fats create an environment in the gut that supports better digestion and overall well-being, unlike unhealthy fats, which can lead to imbalances and digestive issues.
• Fatty fish (e.g., salmon, mackerel)
•  Olive oil
•  Avocados
•  Walnuts
•  Almonds
•  Chia seeds
•  Flaxseeds
•  Coconut oil
•  Pumpkin seeds
•  Soybeans

To Avoid

1. Ultra-processed foods (UPFs)

Ultra-processed foods (UPFs) negatively impact gut health by introducing artificial ingredients that disrupt the microbiome and weaken the intestinal barrier. Emulsifiers like polysorbate 80 and carboxymethylcellulose damage the gut lining, while artificial sweeteners such as aspartame and sucralose reduce beneficial bacteria. Preservatives, refined sugars, and hydrogenated oils promote inflammation, contributing to imbalances that can lead to digestive issues and systemic health problems. Studies show that excessive UPF consumption alters gut bacteria, increasing the risk of inflammatory bowel disease (IBD) and other digestive disorders. These foods often lack fiber and essential nutrients, depriving the microbiome of what it needs to thrive. Industrial processing introduces chemicals and additives not found in natural foods, further harming microbial diversity and gut function. While giving up UPFs completely can be incredibly difficult, experts suggest you follow the 80/20 rule – where you try to eat healthy 80% of the time and allow yourself treats the remaining 20% of the time.

2. Fried foods

Foods cooked in oil or deep fried contain saturated and trans fats which can be difficult to digest and affect your gut microbiome. Stir-frying food is a good alternative, it will reduce your fat consumption and make it easier for your gut to digest the foods and have less of an impact on your good gut bacteria. If you love fried food you don’t have to give it up completely, once again you could include it in the 80/20 rule.

3. High-sugar foods

Sugary cereals, ice cream and cakes are just some examples of foods which are high in refined sugar and could harm your gut if eaten too frequently. Sugar can cause inflammation in your gut which can damage its protective mucus layer and harm the good bacteria that we all need.
One study found that mice who consumed a large amount of refined sugar had high instances of gut disease, including colitis. High-sugar foods don’t just include sweets and cakes though. Fruit juices, yoghurts, sauces, soups and salad dressings can all contain surprising amounts of sugar so it’s always worth checking the label when shopping. The NHS recommends adults have no more than 30g of free sugars, defined as ‘sugars added to food or drinks and sugars found naturally in honey, syrups and unsweetened fruit and vegetable juices, smoothies and purees,’ per day.

4. Alcohol

Nutritionist Rohini Bajekal says alcohol can be one of the worst lifestyle choices for our gut health. She explains it can disrupt the balance of good and bad bacteria in our guts and cause chronic inflammation, irritating cells in the stomach lining. This is also known as gastritis. This is backed up by a 2017 study which looked at the effect of alcohol on our gut and immune system. It found that ‘alcohol can induce intestinal inflammation through a cascade of mechanisms that subsequently lead to inflammation and organ dysfunction throughout the body, in particular in the liver and brain’.

5. Artificial Sweeteners

Anything that enters the gut has the ability to alter the gut microbiome — for better or worse. Highly processed foods, like artificial sweeteners, present a disadvantage since they’re not found in nature and were only recently introduced to the human diet.One study looked at the impact of common artificial sweeteners (aspartame and sucralose) on the gut microbiome — and the results were surprising. These sugar substitutes were shown to alter gene expression in bacterial metabolism. Essentially, this turns genes “on” or “off” and can even instruct them to malfunction. Artificial sweeteners also have the ability to reduce healthy strains of bacteria and slow glucose metabolism