11. Probiotics
Think of probiotics as the “good guys,” beneficial microorganisms that help fight microscopic bugs (the “bad guys”) that cause inflammation and other problems. You can find probiotics in fermented foods like sauerkraut, kimchi, miso, pickles and yogurt.
12. Prebiotics
Prebiotics help keep your gut healthy by feeding your good gut bacteria what they need to thrive. Gut bacteria love to feast on fiber, especially two kinds:
- Fructans are high-fiber natural carbs found in onions, garlic, wheat and other plant foods. Fructan fibers are more likely to survive longer in your GI tract, and that’s good for a healthy gut. Just one catch: heat breaks down fiber, so cook fructan-rich foods as little as possible to get the most benefit.
- Cellulose is the insoluble fiber your body can’t digest. It’s found in broccoli stems, carrot peels, asparagus stalks-basically the tough, chewy parts of fruits and veggies we often toss. Finding ways to incorporate more whole fruits and vegetables into your meals-peels, stems and all-will help keep your gut healthy.