34 Heroes and Villains That Shape Your Gut Microbiome

25. Collagen & Gelatin – Gut Lining Superheroes

Often overlooked, collagen and gelatin are powerhouse proteins crucial for gut integrity. Found abundantly in bone broth (already on your list!) and certain supplements, they provide vital amino acids like glycine and glutamine, which are building blocks for the gut lining. A strong, intact gut barrier prevents "leaky gut," where unwanted particles pass into the bloodstream. By fortifying this crucial barrier, collagen and gelatin help reduce inflammation, support overall digestive comfort, and ensure your gut is a strong, healthy gatekeeper for your entire system.

26. Bitter Foods – Stimulators of Digestive Juices

Beyond specific compounds, the taste of bitterness itself can be incredibly beneficial for gut health. Bitter foods like arugula, radicchio, dandelion greens (already on your list, but reiterating the bitter aspect), and even coffee (in moderation) stimulate digestive enzymes and bile production in your liver and gallbladder. This enhanced digestive process ensures food is broken down more efficiently, reducing fermentation in the upper gut that can lead to gas and bloating. Incorporating bitter elements before or during meals can be a simple, yet powerful, digestive prime.