11 Gut-Microbiome Superstars That Are Better Than Probiotics (and Where to Find Them)

9. Kiwi — Natural Digestive Enzymes for Regularity

Kiwi brings a unique combination of fiber and natural enzymes that support digestion and bowel regularity, making it a useful food for people struggling with occasional constipation. Small clinical studies and expert reviews have shown that eating two small kiwis daily can help improve stool frequency and consistency, outperforming some traditional remedies in controlled comparisons (Dr. Ruscio, 2025). Enjoy a kiwi peeled and sliced with breakfast, blended into smoothies, or paired with yogurt for a refreshing, digestive-friendly snack. Kiwis are widely available year-round in most US grocery stores and farmers’ markets; choose firm fruits for later ripening or slightly soft fruits for immediate eating. People with kiwi allergies should avoid it, and those with very sensitive mouths may find the seeds or texture irritating; in that case, try cooked fruit alternatives. For many readers, a small daily habit of kiwi adds both pleasurable flavor and practical digestive support.

10. Turmeric + Black Pepper — Anti-Inflammatory with Better Absorption

Turmeric’s active compound, curcumin, has anti-inflammatory properties that can help calm gut inflammation and create a more welcoming environment for beneficial microbes. Clinicians like Dr. Michael Ruscio emphasize pairing turmeric with black pepper (which contains piperine) to dramatically increase curcumin’s absorption and practical benefit. Use fresh turmeric root grated into curries, soups, or salad dressings, and add a pinch of black pepper or a splash of healthy fat like olive oil to enhance uptake. Turmeric tea, golden milk, and blended smoothies are easy ways to include it daily; aim for culinary amounts regularly rather than large one-off doses. If you consider concentrated supplements, discuss dosing with your clinician—curcumin can interact with blood thinners and some medications. Green tea and polyphenol research also reinforces how anti-inflammatory compounds support microbial balance, so pair turmeric with polyphenol-rich foods for broader effect (AOL, 2025). Turmeric is a practical, flavorful step toward lowering gut inflammation.