Powerful Foods That Feed the Good Bacteria in Your Gut

37. Red Cabbage: Crunchy Color, Fermented or Fresh

Red cabbage does double duty for the gut: raw, it delivers fiber and anti-inflammatory anthocyanins, and fermented (as sauerkraut or curtido), it offers a robust dose of probiotics. Its natural pigments also act as polyphenols—compounds that feed good bacteria and reduce gut oxidation. Whether chopped into slaws or transformed into kimchi, red cabbage is gut-friendly, wallet-friendly, and endlessly versatile. For best results, eat it both raw and fermented throughout the week to balance prebiotic fiber and active probiotic cultures. Bonus: its vibrant hue signals high antioxidant activity, making it a colorful ally for microbial diversity.

38. Celery: Hydrating, Alkalizing, and Gut-Soothing

Celery may seem simple, but it's a powerhouse for digestive balance. It contains both soluble and insoluble fiber, along with compounds like apigenin that help reduce inflammation and promote intestinal integrity. Its high water content keeps things moving through the digestive tract, while its alkalizing nature supports a more hospitable environment for beneficial microbes. Celery juice may get the headlines, but chewing raw celery delivers more fiber and prebiotic benefit. Add celery to soups, blend it into green smoothies, or snack on stalks with hummus or almond butter for hydration, crunch, and subtle microbial support.