Powerhouse Superfoods to Fuel Your Gut Microbiome

31. Oats (Rolled or Steel-Cut) – Beta-Glucan Champions

Oats are a fantastic source of a specific type of soluble fiber called beta-glucan. This fiber is well-known for its cholesterol-lowering effects, but it’s also a prebiotic powerhouse. Gut bacteria ferment beta-glucan to produce short-chain fatty acids (SCFAs) like butyrate, which is the preferred fuel source for colon cells and helps maintain a healthy gut lining and reduce inflammation. Opt for rolled or steel-cut oats over instant varieties for maximum fiber content and gut benefits. Enjoy as porridge, in overnight oats, or add to baked goods.

32. Kombucha – The Fizzy Fermented Tea

This increasingly popular fermented tea beverage is made using a SCOBY (Symbiotic Culture Of Bacteria and Yeast). The fermentation process creates a range of probiotic bacteria and beneficial organic acids (like acetic acid) that can contribute to gut microbiome diversity and inhibit the growth of less desirable microbes. While promising, choose kombucha brands low in added sugar, as excessive sugar can counteract the gut benefits. Enjoy it in moderation as a potentially gut-supportive alternative to sugary sodas.