Powerful Foods That Feed the Good Bacteria in Your Gut

35. Extra Virgin Olive Oil: Polyphenols & Healthy Fats

High-quality extra virgin olive oil (EVOO) is more than just a healthy fat; it's rich in polyphenols that possess antioxidant and anti-inflammatory properties beneficial for the gut. These compounds can help modulate the gut microbiota, favoring beneficial bacteria and potentially reducing harmful ones. The healthy monounsaturated fats in EVOO also support overall digestive health. Use cold-pressed EVOO generously in salad dressings, drizzle it over cooked vegetables, or use it for low-to-medium heat cooking to incorporate its gut-supportive fats and potent plant compounds into your diet.

36. Parsnips: The Winter Root with Prebiotic Punch

Parsnips are often overshadowed by carrots, but when it comes to gut health, they deserve center stage. This earthy root vegetable is high in both soluble and insoluble fiber, particularly resistant starch when cooked and cooled—making it a potent prebiotic. Resistant starch passes through the digestive tract undigested until it reaches the colon, where it becomes prime fuel for beneficial bacteria. Parsnips also contain antioxidants like falcarinol and vitamin C, which help reduce gut inflammation and support immune health. Roast them, mash them, spiralize them into noodles, or add to soups for a sweet, nutty, microbiome-supportive twist on comfort food.