Best Foods To Supercharge Your Gut Microbiome

43. Red Cabbage: The Polyphenol-Rich Fermentable

While green cabbage gets most of the probiotic love via sauerkraut and kimchi, red cabbage deserves a spotlight for its polyphenol content—especially anthocyanins, which fight inflammation and oxidative stress in the gut lining. Like its green cousin, red cabbage is fiber-rich and easily fermented, turning into a tangy, gut-friendly condiment when pickled. But it also brings antioxidant firepower that supports long-term gut resilience. Add it raw to slaws and wraps, lightly steam it to retain color and nutrients, or ferment it for a vibrant twist on kraut. It’s both pretty and powerful—an easy upgrade to your gut-health toolkit.

44. Aloe Vera Juice: The Gut-Lining Soother

Aloe vera isn’t just for sunburns—it’s a natural anti-inflammatory tonic for your digestive tract. Aloe vera juice (in pure, unsweetened form) contains polysaccharides that help soothe and repair the gut lining, especially helpful for people dealing with IBS, acid reflux, or leaky gut. It may also help balance gut pH and support the growth of beneficial bacteria. Just 1–2 tablespoons mixed with water can calm an irritated stomach and support microbial balance. Look for food-grade varieties without added sugars or laxatives. When used occasionally and responsibly, aloe vera juice offers gentle yet effective gut support.