Best Foods To Supercharge Your Gut Microbiome

47. Green Plantains: The Resistant Starch Secret

Green (unripe) plantains are an underrated powerhouse of resistant starch—a form of prebiotic fiber that bypasses digestion and ferments in the colon, feeding beneficial bacteria like Bifidobacteria and producing SCFAs like butyrate. This helps reduce gut inflammation, support regularity, and strengthen the gut lining. Unlike ripe plantains, green ones are low in sugar and offer slow-releasing carbs that stabilize energy and blood sugar. Slice and roast them with olive oil, mash them with garlic, or use green plantain flour in savory pancakes. They’re a delicious, nutrient-dense way to support microbial balance—especially if you're avoiding grains.

48. Hemp Seeds: The Omega-3 Microbiome Booster

Hemp seeds pack a rare combo of prebiotic fiber, protein, and anti-inflammatory omega-3s, making them a triple threat for gut health. Their soluble and insoluble fibers feed good bacteria and improve gut motility, while their healthy fats reduce inflammation in the gut lining. Unlike chia or flax, hemp doesn’t need soaking or grinding—just sprinkle and go. Add them to smoothies, yogurt, salads, or even soups for a subtle nutty crunch. Hemp’s magnesium content also supports the nervous system, which directly interacts with your gut via the vagus nerve. It's calm, clean energy—from the inside out.