Powerful Foods That Feed the Good Bacteria in Your Gut

39. Fennel: Bloat-Reducing, Fiber-Rich Digestive Aid

Fennel is both a spice and a vegetable revered for its digestion-soothing properties. The bulb and seeds contain anethole, a compound known to relax the muscles of the gut and reduce gas and bloating. Fennel also provides fiber that feeds beneficial bacteria, while its antimicrobial properties help keep harmful microbes in check. Enjoy fennel raw in salads for a licorice-like crunch, roasted for a caramelized flavor, or sip on fennel tea after meals to calm the digestive tract and support gut motility. Its dual action—calming and nourishing—makes it ideal for anyone dealing with digestive discomfort.

40. Amaranth: The Ancient Grain That Feeds and Protects

Amaranth is a gluten-free pseudo-grain that delivers impressive gut benefits. It’s rich in fiber and plant-based protein, along with lysine—a rare amino acid that supports tissue repair, including the gut lining. Its fiber content acts as a prebiotic, fueling good bacteria while helping stabilize blood sugar and support digestive regularity. Amaranth also contains polyphenols and squalene, which have antioxidant properties beneficial for reducing gut inflammation. Use it as a base for porridge, soups, or grain bowls, or puff it for a fiber-rich cereal alternative. A lesser-known but powerful player in microbiome-friendly eating, amaranth deserves a spot in your gut-healing arsenal.