Remarkable Ingredients in Your Pantry That Support a Healthy Gut

29. Sorghum: The Gluten-Free Grain with Resistant Starch

Sorghum, an ancient gluten-free grain, is a fantastic source of resistant starch, a type of carbohydrate that escapes digestion in the small intestine and acts as a prebiotic in the large intestine. Resistant starch feeds beneficial gut bacteria, leading to the production of SCFAs like butyrate, which are essential for colon health. Sorghum also provides fiber that aids in regular bowel movements. Use sorghum flour in baking, cook the whole grains as a side dish, or pop it like popcorn for a gut-friendly and gluten-free alternative to other grains.

30. Apple Pectin: The Soluble Fiber Superstar for Gut Lining

Found in the skin and flesh of apples, pectin is a type of soluble fiber that offers significant benefits for gut health. As it travels through the digestive tract, it forms a gel that can help regulate bowel movements and bind to toxins, aiding in their elimination. More importantly, pectin is fermented by beneficial gut bacteria, leading to the production of SCFAs like butyrate, which nourish the cells lining the colon and help maintain a healthy gut barrier. You can get pectin by eating whole apples or by using apple pectin powder in smoothies or jams.