13 Foods That Naturally Feed Your Gut's Good Bacteria

5. Tempeh: Hearty Fermented Soy for Plant and Probiotic Power

Tempeh is a firm, nutty-tasting cake made from fermented soybeans, beloved by vegetarians for its protein content and appreciated by gut health enthusiasts for its fermentation benefits. Unlike highly processed plant proteins, tempeh is minimally handled and delivers both prebiotic fiber and live cultures to your digestive system (especially when consumed raw or lightly cooked). Slice tempeh to sauté in stir-fries, grill it for sandwiches, or crumble it over salads. Even a small serving provides plant-based nutrition with an extra dose of fiber for feeding your existing good bacteria. Some brands lightly cook their tempeh, which is just fine, but for the most probiotic benefit, avoid overheating. Tempeh is a gentle invitation to rethink protein and add diversity to your microbiome—all while supporting a more plant-forward plate.

6. Miso: Savory Paste for Not-Just-Soup Microbiome Support

Miso is more than a warm bowl of soup—it’s a fermented soybean paste used in Japanese cooking that can add deep umami flavor and a boost of beneficial bacteria to your meals. Unpasteurized miso contains live cultures, including Lactobacillus, which help nurture the population of good microbes in your gut. Apart from classic miso soup, this paste is wonderful for salad dressings, sauces, marinades, and even as a seasoning for roasted vegetables. To keep the cultures alive, add miso to recipes after they’ve finished cooking instead of boiling it. Miso is also a surprising source of essential minerals and plant-based protein, making it a healthy addition to a mindful kitchen. Sampling different miso varieties (white, yellow, red) lets you experience the breadth of its flavor—and the wide-ranging wellness support a spoonful can provide.