Best Foods To Supercharge Your Gut Microbiome

45. Barley: The Beta-Glucan Prebiotic

Barley is an ancient grain rich in beta-glucan, a unique soluble fiber that acts as a powerful prebiotic. Beta-glucans help feed gut bacteria while lowering cholesterol and supporting blood sugar stability—a triple win for metabolic and digestive health. Barley also contains resistant starch, promoting short-chain fatty acid production and reducing inflammation in the colon. It’s particularly beneficial for increasing Bifidobacteria levels. Use barley in soups, stews, or as a hearty base for grain bowls. Choose hulled or sprouted barley over pearled for maximum nutrition. Its chewy texture and nutty flavor make it a satisfying gut-loving staple.

46. Kelp: The Iodine-Rich Gut Ally

Kelp, a type of brown seaweed, is a mineral-dense marine vegetable rich in iodine, alginates, and unique polysaccharides that act as prebiotics—fuel for gut-friendly bacteria. Its fiber slows digestion, enhances satiety, and promotes microbial diversity. Alginates in kelp have been shown to protect the gut lining and may help bind toxins and heavy metals for elimination. Plus, kelp's iodine content supports thyroid health, which in turn regulates metabolism and digestion. Use dried kelp sheets in soups, grind it into flakes for seasoning, or incorporate kombu into broth-making to boost gut health with subtle umami richness.