35 Powerhouse Superfoods to Fuel Your Gut Microbiome

2. Apples — The Fiber Fix

Fiber is a crucial dietary component that acts as fuel for beneficial gut bacteria. Soluble fiber, found in foods like oats, lentils, and apples, forms a gel-like substance in the gut, slowing digestion and promoting sustained energy release. Insoluble fiber, present in whole grains, nuts, and leafy greens, adds bulk to stool and encourages regular bowel movements. Together, these fibers feed beneficial bacteria, increasing the production of short-chain fatty acids (SCFAs) that help maintain gut integrity. Swapping white bread for whole grains or adding chia seeds to yogurt can be an easy way to increase fiber intake.