Powerful Foods That Feed the Good Bacteria in Your Gut

43. Green Bananas: The Resistant Starch Hero

While ripe bananas offer quick energy, green bananas are packed with resistant starch—a special kind of carbohydrate that resists digestion and instead feeds the good bacteria in your colon. This resistant starch acts like fertilizer for your microbiome, encouraging the production of short-chain fatty acids like butyrate, which reduce gut inflammation and improve barrier function. Use them in smoothies, slice them thin into salads, or sauté them with spices as a savory side dish. Bonus: they’re low in sugar and help regulate blood sugar, too.

44. Tempeh: Fermented, Firm, and Functional

Tempeh is often overshadowed by tofu, but it’s actually the better gut ally. Made from fermented soybeans, tempeh is loaded with live cultures, plant-based protein, and fiber. The fermentation process breaks down anti-nutrients, making its nutrients easier to absorb and its probiotics more bioavailable. Tempeh also contains Bacillus subtilis, a lesser-known but powerful probiotic strain. Grill it, marinate it, or crumble it into tacos—however you serve it, tempeh delivers a one-two punch of nutrition and microbiome support.