Best Foods To Supercharge Your Gut Microbiome

25. Kiwifruit: The Digestion Booster

Kiwifruit is one of the best fruits for gut health, offering a unique combination of fiber, enzymes, and antioxidants that support digestion. It is particularly high in actinidin, an enzyme that helps break down proteins, making it easier for the stomach to digest meat and other protein-rich foods. This makes kiwifruit a great natural aid for individuals with sluggish digestion or bloating after protein-heavy meals. Kiwis are also packed with both soluble and insoluble fiber, which promote regular bowel movements, support gut motility, and feed beneficial bacteria. Swap It In: Eat fresh kiwifruit on its own, add it to smoothies, or slice it over yogurt and oatmeal. For an extra fiber boost, eat kiwifruit with the skin on, as it contains even more prebiotic fiber.

26. Black Garlic: The Fermented Gut Protector

Black garlic is created by fermenting fresh garlic under controlled heat and humidity, which enhances its antioxidant content and prebiotic properties. This fermentation process reduces its sharpness while making it even more beneficial for gut bacteria. Black garlic is packed with S-allyl cysteine, a compound that helps reduce gut inflammation, promote microbial diversity, and support overall digestion. Because black garlic undergoes fermentation, it develops probiotic-like benefits, which can help restore balance to the gut microbiome after antibiotic use or digestive disturbances. Swap It In: Use black garlic as a spread, blend it into sauces and dressings, or add it to roasted vegetables and meats for an umami-rich flavor. It pairs well with Mediterranean and Asian dishes, adding depth without overwhelming spiciness.