Powerful Foods That Feed the Good Bacteria in Your Gut

23. Barley: The Forgotten Fiber Grain

Barley may not have the flash of quinoa or the trendiness of oats, but it’s one of the most effective grains for gut health—and it’s long overdue for a comeback. Rich in beta-glucan, a type of soluble fiber, barley acts as a powerful prebiotic, fueling the growth of beneficial gut bacteria while helping to reduce LDL cholesterol and stabilize blood sugar levels. Beta-glucan also helps form a viscous gel in the gut that slows digestion and supports satiety, making barley excellent for digestive balance and weight management. Barley is also a source of resistant starch when cooked and cooled, providing further nourishment to your microbiome. Its chewy, nutty texture adds satisfying bulk to meals, and it pairs beautifully with vegetables, soups, and herbs. To maximize its fiber content and minimize processing, choose hulled barley or sprouted varieties over pearled. Cook it in bone broth for an extra gut-healing punch, toss it into tabbouleh-style salads, or enjoy it as a hearty base for veggie-loaded bowls.

24. Artichokes: The Fiber-Heavy Gut Helper

Artichokes are more than just a side dish—they’re one of the most fiber-dense vegetables you can eat, with particular benefits for your gut. Packed with inulin, a prebiotic fiber that nourishes helpful bacteria like Bifidobacteria, artichokes encourage microbial diversity and improved digestion. They’re also rich in cynarin, a compound that stimulates bile production from the liver, enhancing fat digestion and promoting detoxification. Regularly eating artichokes has been linked to reduced bloating, improved stool frequency, and better gut barrier function. Their high antioxidant levels, including quercetin and silymarin, help reduce inflammation in the digestive tract and support liver health—two often-overlooked aspects of digestive well-being. For gut-healing benefits, steam whole artichokes and enjoy them with lemon juice or olive oil, or add marinated hearts to salads, grain bowls, or pasta dishes. Pairing them with a healthy fat source boosts nutrient absorption and enhances their digestive benefits. Delicious, functional, and versatile, artichokes are a must-have for anyone looking to elevate their gut game.