Powerhouse Superfoods to Fuel Your Gut Microbiome

37. Black Beans – Gut-Supporting Fiber and Resistant Starch

Black beans are rich in both soluble fiber and resistant starch—two critical components for gut microbial health. These fibers ferment in the colon, encouraging short-chain fatty acid (SCFA) production, especially butyrate, which strengthens the gut lining and reduces inflammation. Their dark pigment also provides antioxidant polyphenols that act as fuel for good bacteria. Regular consumption can improve bowel regularity, support immunity, and even enhance satiety. Add black beans to salads, tacos, soups, or blend into dips for a filling, fiber-rich meal that your microbiome will love.

38. Raspberries – Tiny Fruits, Huge Prebiotic Power

Don’t let their size fool you—raspberries are gut gold. One cup packs 8 grams of fiber, including both soluble and insoluble types, feeding diverse gut microbes and promoting smooth digestion. They’re also bursting with ellagitannins, polyphenols that good gut bacteria convert into urolithins—compounds linked to reduced inflammation and improved metabolic health. Raspberries are especially helpful in feeding Akkermansia, a beneficial microbe associated with a leaner body and better glucose regulation. Toss them into yogurt, oatmeal, or eat them by the handful to fortify your microbiome one berry at a time.