Lewis HowesYour Personal 24/7 Greatness Coach

The #1 Food to Heal Your Microbiome

30 Jan 2026 · 1 min

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This content was created by Lewis Howes. This content was uploaded by Lewis Howes. This is a YouTube video titled "The #1 Food to Heal Your Microbiome" (posted 2026-01-30). The excerpt is a short dialog between two speakers discussing dietary recommendations to optimize the gut microbiome and immune system. One speaker begins listing five recommended foods and focuses on beans, explaining that intolerance often reflects an unadapted microbiome and using a muscle-training analogy to describe how the gut can be trained to tolerate such foods.

What would you say, then are the five foods that people should be eating on a daily basis to optimize their gut microbiome and their immune system?
Okay, so I'm going to give you the five foods, and then I want to break down for you the specific levers that I'm seeing behind the curtain. So I'm going straight to beans.
Beans. Any type of.
Beans. Basically any type of beans. I will accept any of them, because these are microbiome foods. The reason that people feel like they don't tolerate beans is. Is not because there's something crazy that's happening inside of their body. What's happening is that their gut microbiome can't handle the beans.
Really?
Yeah. Why can't they handle. Can't handle the truth. Why can't they handle it? Yeah. This brings us to, like, a basic concept within gut health, and it's, like, very slightly nuanced. Not crazy, but it is a little nuanced. It's like exercise, right? So think of your gut as being a muscle. That muscle can be trained, it can be made stronger, but it also has a quite specific capacity for work. So you can't take a muscle, go to the gym and just bench press £450 and be literally the strongest person in the gym.
Can't handle.
It. I can't handle that. You.
Haven'T trained to get there? No.
I'm working on it.