Uncommon Superfoods for a Happier, Healthier Gut

37. Green Plantains – The Resistant Starch Staple

While ripe plantains are sweet, green plantains are loaded with resistant starch, a type of prebiotic fiber that bypasses digestion in the small intestine and ferments in the colon. This fermentation process feeds beneficial gut bacteria, produces short-chain fatty acids (like butyrate) that nourish colon cells, and helps regulate blood sugar. Green plantains can improve gut barrier function and reduce inflammation. Boil, bake, or mash them (treat like potatoes) as a gut-friendly carbohydrate source in savory dishes.

38. Water Kefir – The Dairy-Free Probiotic Sparkler

A fantastic alternative to dairy kefir, water kefir is a fermented beverage made using water kefir "grains" (symbiotic cultures of bacteria and yeast), water, and sugar (which is consumed during fermentation). It offers a diverse range of probiotic strains different from milk kefir or yogurt, contributing to gut microbial diversity. It's naturally bubbly, refreshing, and can be flavored with fruit or ginger during a second fermentation. Water kefir is a great way to hydrate while delivering beneficial microbes directly to your gut.