Powerhouse Superfoods to Fuel Your Gut Microbiome

35. Papaya – The Enzyme Enhancer

This tropical fruit contains a powerful natural digestive enzyme called papain. Papain helps break down proteins in the foods you eat, potentially easing digestive discomfort like bloating and indigestion, especially after protein-rich meals. Papaya is also a good source of fiber and antioxidants like vitamin C and beta-carotene, further supporting gut health and reducing inflammation. Enjoy fresh papaya cubes as a snack, add them to fruit salads, or blend into smoothies for a natural digestive aid.

36. Red Cabbage – Crunchy Prebiotic with a Purple Punch

Red cabbage isn’t just a colorful slaw ingredient—it’s a potent gut booster packed with fiber, anthocyanins, and glucosinolates. Its deep purple hue signals high antioxidant activity, which supports gut lining repair and reduces inflammation. When eaten raw or lightly steamed, red cabbage delivers inulin-like prebiotic compounds that feed good bacteria like Lactobacillus. Bonus: it's cheaper and more versatile than many exotic superfoods. Shred into salads, use as taco toppers, or ferment it into vibrant purple sauerkraut for a double hit of fiber and probiotics.