Nuts like pistachios make an excellent snack choice due to their shelf-stability, portability, and ability to pair with sweet and savory ingredients. They are rich in fiber, promoting the growth of beneficial gut bacteria that produce short-chain fatty acids.
Kefir, a fermented yogurt drink, is rich in probiotic microorganisms like lactic acid bacteria (LAB) that may help improve digestive health.
Avocados are a rich source of fiber, providing 9.25 grams per medium avocado, helping meet the recommended 28 grams of daily fiber intake for adults.
Apples contain pectin, a type of soluble fiber that supports gut health by promoting anti-inflammatory microorganisms and improving gut barrier function.
Oats are high in fiber, particularly beta-glucan, which is fermented in the large intestine to produce short-chain fatty acids (SCFAs) that benefit gut health.
Chia seeds provide 9.75 grams of fiber per ounce and are rich in anti-inflammatory and antioxidant compounds like polyphenols, which help regulate intestinal inflammation
Consuming probiotic-rich foods like yogurt, which contains live bacteria such as S. thermophilus and Bifidobacterium animalis, promotes a healthy gut environment.
Berries, including blueberries, raspberries, and strawberries, are rich in fiber, vitamins, minerals, and anti-inflammatory plant compounds that positively impact gut health.
Diets rich in beans, like those in hummus, promote a healthy gut environment by encouraging regular bowel movements and supporting the growth of beneficial bacteria.
Leafy greens such as arugula, kale, and spinach are loaded with fiber and carotenoid plant pigments, which support gut health by enhancing gut barrier function