Fruits & Vegetables
Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are packed with insoluble fiber and polyphenols, which promote microbial diversity and gut health.
They enhance regularity, feed good bacteria, and reduce inflammation in the gut.
Turmeric
Turmeric contains curcumin, a powerful anti-inflammatory compound that supports gut health by reducing inflammation in the gut lining and fostering a balanced microbiome. It also helps regulate gut motility and can alleviate symptoms of digestive disorders.
Turmeric promotes a healthier gut barrier, reducing symptoms of conditions like IBS, Crohn’s disease, and ulcerative colitis. Its anti-inflammatory properties can also improve overall digestion and reduce discomfort like bloating and cramping.
Bananas
Bananas are rich in prebiotic fiber, particularly resistant starch, which feeds beneficial gut bacteria.
They soothe the digestive system, promote healthy bowel movements, and are gentle enough for those with sensitive stomachs.
Berries
Berries are rich in fiber, polyphenols, and antioxidants that feed gut bacteria and reduce inflammation.
Supports microbial diversity, protects against oxidative stress, and improves digestion.
Avocados
Avocados are high in fiber and monounsaturated fats, which nourish gut bacteria and reduce inflammation.
Promotes healthy gut flora, improves bowel regularity, and soothes the digestive tract.
Ginger
Ginger contains gingerols and shogaols, bioactive compounds that reduce inflammation in the gastrointestinal tract and stimulate digestive enzymes. It is also known for its ability to calm nausea and improve gut motility.
Ginger helps alleviate digestive discomfort, reduces bloating, and supports smooth digestion. Its anti-inflammatory effects can protect the gut lining and improve nutrient absorption.
Sweet Potato
Sweet potatoes are a great source of soluble and insoluble fiber, both of which support gut motility.
Reduces constipation, supports gut flora, and provides slow-digesting energy.
Asparagus
Asparagus is one of the best sources of inulin, a prebiotic fiber that feeds beneficial bacteria.
Supports gut flora balance, improves digestion, and helps reduce bloating.
Onions
Onions are high in prebiotic fiber (fructans) that feed beneficial gut bacteria.
Improves gut flora diversity and supports immune health.
Garlic
Garlic is a powerful prebiotic and antimicrobial food, feeding good bacteria while reducing harmful bacteria.
Balances the gut microbiome and strengthens your immune system.