Why your microbiome matters regarding diabetes, along with our favorite gut-friendly foods

Joanna Kriehn, MS, RDN, CDCES and Brenda Braslow MS, RDN, CDCES

Did you know that the health of your gut’s microbiome can impact your risk of developing type 2 diabetes? Read on to learn about the connection between gastrointestinal health and blood sugar and how to improve your microbiome to prevent or manage diabetes.

What is your microbiome, and how does it impact diabetes?

The gastrointestinal or gut microbiome is the collection of microorganisms found in the digestive tract. Many different organisms thrive within this microbiome, all contributing to health and disease. These organisms, called microbiota, are vital to your body in:

Promoting cell function
Impacting nutrient absorption
Preventing pathogen (lousy guy) invasion
Supporting immune function
Impacting metabolism and immune function

Scientists have discovered an imbalance in the gut microbiome linked to insulin resistance, a risk factor for type 2 diabetes. Conversely, certain bacterial species, such as Akkermansia muciniphila, are associated with improved glucose control.

A nutrition plan focusing on increasing healthy microbiota may reduce inflammation and promote a healthier gut environment. An increase in healthy microbes may, in turn, help prevent or treat type 2 diabetes and may also favorably impact weight and other metabolic conditions.

Dietary considerations to improve your gut microbiome

Consider incorporating probiotic-rich foods (e.g., yogurt, kefir, fermented vegetables, miso, tempeh, kombucha) into your diet.

Taking a high-quality probiotic supplement containing Lactobacillus and Bifidobacterium may support metabolic health and reduce inflammation. If you already consume these regularly for other health reasons, consider them a potential bonus for your metabolic health!
Include prebiotic foods. Fermentable carbohydrates are particularly good for a healthy microbiome. Here are some of the foods to consider:
- Asparagus
- Banana
- Chicory root
- Garlic
- Jerusalem artichoke
- Leek
- Onion
- Wheat bran
Eat a plant-based diet. Not only does a plant-based diet include more fiber for greater fullness after meals and lower your LDL cholesterol, but it may also provide bonus benefits for metabolic health.

Dietitian-approved recipes featuring pre- and probiotics

Banana and Date Oat Bars

Dates and bananas add natural sweetness to these nutty bars, featuring sunflower and chia seeds. They’re an excellent snack or dessert with zero added sugars.

Tempeh Wrap with Greens

This quick lunch or dinner features plant-based protein and veggies while the avocado adds creaminess. A fiber-rich recipe (11g/serving) containing potassium and iron, it can be enjoyed alone or paired with a salad for a complete meal.

Asparagus Leek Soup

This vibrant green soup is dairy-free, low in calories, and a great starter or side dish rich in fiber, potassium, and heart-healthy fats.

Healthy Banana Bread

Try a healthier alternative to traditional, sugar-laden banana bread. A small amount of vegetable oil replaces butter, while kefir swaps for buttermilk. While many probiotic bacteria won’t survive cooking, kefir is a great way to add flavor and texture to this healthy, quick bread.

When it comes to diabetes, sometimes, we get fixated on foods we know we should limit. For a healthy microbiome, consider a positive nutrition approach that regularly includes the above healthy foods to prevent or manage diabetes and improve health overall.

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