Best Foods To Supercharge Your Gut Microbiome

27. Amaranth: The Ancient Grain for Gut Diversity

Amaranth is an ancient grain-like seed that has been a staple in traditional diets for thousands of years. Unlike conventional grains, amaranth is a gluten-free pseudograin, making it an excellent choice for individuals with gluten sensitivities or those looking to diversify their gut-friendly foods. What makes amaranth particularly beneficial for the gut is its high content of resistant starch and soluble fiber, both of which act as prebiotics that feed beneficial gut bacteria. Resistant starch is a unique type of carbohydrate that resists digestion in the small intestine and instead ferments in the colon, producing short-chain fatty acids (SCFAs) like butyrate. Swap It In: Cook amaranth like quinoa and use it in grain bowls, soups, or as a porridge for breakfast. It can also be popped like popcorn for a light, crunchy snack. For added gut benefits, try mixing cooked amaranth into fermented foods like kimchi or miso-based dishes to amplify its probiotic effects.

28. Fenugreek: The Fiber-Packed Gut Healer

Fenugreek is a powerful medicinal herb that has been used in Ayurvedic and traditional medicine for centuries to support digestion, soothe gut irritation, and regulate metabolism. Its high content of soluble fiber and mucilage makes it one of the best natural remedies for acid reflux, constipation, bloating, and indigestion. Mucilage is a gel-like substance that coats the stomach and intestinal lining, soothing inflammation and reducing irritation. This makes fenugreek particularly helpful for those suffering from GERD (gastroesophageal reflux disease), as it helps to form a protective barrier against stomach acid. Swap It In: Add ground fenugreek to soups, curries, or smoothies for an earthy, slightly sweet flavor. You can also soak fenugreek seeds overnight and drink the infused water in the morning for a gut-soothing, digestion-boosting tonic. If you enjoy herbal teas, try brewing fenugreek tea with a dash of honey and ginger for a warm, anti-inflammatory digestive aid.