Naturopathic Physician

These Foods Are Essential for Healthy Digestion

Dear Valued Patients and Family,

I am reading an excellent book called “Fiber Fueled” by Dr. Will Bulsiewicz (it was suggested to me by an awesome patient, thank you). The book is based on eating a plant based diet. I am not a 100% vegetarian but this book did get me excited about adding more fiber and plant foods in my diet. It is an entertaining read with tons of interesting information about the Gut Microbiome. We are learning and discovering every day, the importance of the commensal relationship of our gut bugs and our health. One way to help our gut microbiome is to eat more fermented foods. After reading this book, i have added in daily fermented foods and I quickly noticed the positive effect on my digestion.

Fermented foods are foods such as kombucha, yogurt, sauerkraut, tempeh, and kimchi. These foods contain naturally occurring probiotics. Probiotics are live microorganisms that are essential for healthy digestion. You can also take probiotics in capsule form but I believe when possible that our food should be our first medicine Regularly eating fermented foods will contribute to a healthy microbiome, which can aid in immunity and overall gut health.

The gut ‘microbiome’ refers to the microbes (bacteria, viruses, protozoa, and fungi) that live in and on the human body. The microbiome plays a major part in digestion, immunity and blood coagulation. Adding the healthy probiotics found in some fermented foods to the microbiome can improve gut health and may help many people with digestive issues, such as SIBO, food allergies, leaky gut symdrome, IBS and more.

Kombucha, sauerkraut, and kefir are good sources of probiotics, or try fermenting your own vegetables to boost your microbiome. The goal of eating fermented foods is to bring balance to your microbiome, and eating too much fermented food can throw that off just as not eating enough can. So “go low and slow” when adding in these foods. Fermented foods should be a regular part of your diet, but not the main part. Those who have a sensitivity to fructose and other short-chain carbohydrates should avoid fermented foods.

If you have any questions about your diet or digestion, feel free to call the office at 541 385 0775 to schedule a phone, telemedicine or in person visit.


Michelle K. Jackson


Naturopathic Physician