11 Gut-Microbiome Superstars That Are Better Than Probiotics (and Where to Find Them)
7. Chickpeas & Other Legumes — Fiber-Rich Microbiome Fuel
Chickpeas and legumes deliver a mix of prebiotic fibers and resistant starch that feed beneficial bacteria while providing protein and micronutrients. Data referenced in Vogue note that one cup of cooked chickpeas contains about 2.1 grams of prebiotic fiber and 12.5 grams of total fiber, making them a substantial daily contributor to gut health (Vogue, 2025). Incorporate chickpeas as hummus, roasted snacks, or tossed into salads and soups two to four times per week, aiming for a half to one cup per serving. Canned chickpeas are convenient—rinse them to lower sodium—or cook dry beans for texture and cost savings. If legumes cause gas, start with smaller portions and try soaking or using digestive enzyme techniques that can reduce fermentable compounds. For people following low-FODMAP guidance, some legumes are better tolerated in smaller amounts; check with a dietitian if you're unsure. Legumes are a cost-effective, nutrient-dense way to nurture microbial diversity consistently.
8. Walnuts — Omega-3-Rich Nuts That Support Microbial Health
Walnuts are a standout nut for microbiome support because they supply plant-based omega-3s and compounds that encourage production of beneficial postbiotics by gut microbes. Clinical discussions and Dr. Ruscio’s guidance highlight walnuts for their link to microbial diversity and postbiotic formation, which can support gut and metabolic health (Dr. Ruscio, 2025). A typical serving is about one-quarter cup (roughly a small handful); add them to salads, oats, yogurt, or enjoy them alone as a snack. Buy raw or dry-roasted walnuts without added salt or sugar and store them in the refrigerator to protect oils from rancidity. Be mindful of tree nut allergies and portion control, as nuts are calorie-dense. Including walnuts several times a week offers healthy fats plus a microbiome-friendly boost that supplements alone rarely replicate because whole foods provide matrix effects and nutrients that work together.
