Gut Guide: Favorite & Forbidden Foods for a Healthier You

#11 Best: Green Bananas – A Prebiotic Powerhouse

Green bananas may not be as sweet as their ripe counterparts, but what they lack in taste, they make up for in gut-nourishing benefits. Unlike ripe bananas, green bananas are packed with resistant starch, a type of prebiotic fiber that bypasses digestion in the small intestine and serves as fuel for the beneficial bacteria in your gut. This process encourages the production of short-chain fatty acids (SCFAs), which support gut health by reducing inflammation and strengthening the gut lining. Beyond gut health, green bananas also play a role in blood sugar regulation. The resistant starch slows down digestion, preventing blood sugar spikes and helping with insulin sensitivity. This makes them an excellent food for people looking to maintain stable energy levels and support metabolic health.

#12 Worst: Refined Grains – Gut Microbiome Killers

Refined grains, including white bread, white rice, and processed pasta, may be dietary staples, but they’re stripped of most of their fiber and nutrients during processing. This means they lack the fuel that gut bacteria need to thrive, leaving your microbiome undernourished and out of balance. Without adequate fiber, harmful bacteria can gain the upper hand, leading to inflammation, poor digestion, and an increased risk of conditions like obesity and type 2 diabetes. The good news? Whole grains like quinoa, brown rice, farro, barley, and even sourdough bread offer gut-friendly fiber and nutrients that support a diverse and healthy microbiome. These grains feed beneficial gut bacteria, helping to maintain digestion and promote overall health. Next time you're tempted to reach for white bread, opt for whole grains instead—your gut will thank you!