Remarkable Ingredients in Your Pantry That Support a Healthy Gut

21. Dark Leafy Greens: Nature’s Digestive Superstars

Dark leafy greens like kale, spinach, and Swiss chard contain sulfoquinovose, a type of sugar that feeds good gut bacteria. They're also packed with fiber, magnesium, and antioxidants that support digestion and reduce inflammation. Leafy greens help keep the gut moving smoothly and promote the production of short-chain fatty acids, which fuel gut health. How to use it: Add leafy greens to smoothies, soups, or stir-fries, or make a simple side salad with olive oil.

22. Black Pepper: The Spice That Enhances Gut Function

Black pepper might seem like an ordinary spice, but it contains piperine, a compound that enhances digestion and nutrient absorption. Piperine stimulates the production of digestive enzymes, helping break down food efficiently. It also has antimicrobial properties that help balance gut bacteria. How to use it: Sprinkle black pepper on everything—from eggs to soups and roasted vegetables—to maximize digestion and nutrient uptake.