Powerhouse Superfoods to Fuel Your Gut Microbiome

7. Salmon — Omega-3 Fatty Acids

Omega-3 fatty acids are essential for reducing inflammation and maintaining a strong gut lining. Found in fatty fish like salmon, sardines, and mackerel, as well as in plant-based sources like flaxseeds and walnuts, omega-3s support the integrity of the intestinal barrier, preventing harmful substances from leaking into the bloodstream—a condition known as leaky gut syndrome. Studies suggest that omega-3 fatty acids increase the production of beneficial gut bacteria while reducing populations of harmful bacteria linked to inflammatory gut conditions such as irritable bowel syndrome (IBS) and Crohn’s disease. Omega-3s also promote gut-brain communication, influencing mental health by reducing stress-related gut dysfunction and lowering inflammation in the gut-brain axis. One of the best ways to incorporate omega-3s into your diet is by consuming wild-caught salmon at least twice a week. Pairing salmon with fiber-rich sides, such as quinoa, roasted Brussels sprouts, or steamed asparagus, enhances gut health by delivering both prebiotics and essential fatty acids in one meal. For those following a plant-based diet, incorporating ground flaxseeds into smoothies, chia seed puddings, or walnut-based pesto can provide similar benefits.

8. Green Bananas — Resistant Starch

Unlike ripe bananas, which are high in natural sugars, green bananas are an excellent source of resistant starch, a type of fiber that resists digestion in the small intestine and ferments in the colon. This fermentation process feeds beneficial gut bacteria and leads to the production of short-chain fatty acids (SCFAs), which help lower inflammation, improve gut lining integrity, and regulate blood sugar levels. Resistant starch functions similarly to prebiotics, promoting the growth of healthy bacteria like Bifidobacteria and Lactobacillus, while discouraging the overgrowth of harmful bacteria. Additionally, resistant starch has been linked to improved insulin sensitivity, enhanced digestion, and better weight management, as it keeps you full for longer without causing blood sugar spikes. To boost your intake of resistant starch, try eating slightly unripe green bananas as a snack, slicing them into yogurt, or blending them into smoothies.