While similar to yogurt, kefir has been found to containthree times more probioticsthan regular yogurt.
They can also promote the growth of beneficial microbes that are already present.
“Astudyfound that walnut consumption was associated with positive changes to the gut microbiome,” Manaker says.
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Oatmeal
Oatmealis celebrated for its numeroushealth benefits, such as lowering LDL cholesterol and controlling blood sugar.
Therefore, it’s no surprise that it can have a positive impact on your gut, as well.
Oats,especiallysteel cut and rolled,provide one of the highest sources ofbeta-glucan, a fermentable soluble fiber.
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According to The Nutrition Twins, scientists aren’t entirely sure how prunes work their magic.
Peaches
Thisnatural sugar sourcemakes for a deliciously sweet addition to your breakfast.
These good-for-you carbsimprove gut healthandpromote the growth of gut-friendly bacterialike lactobacilli, Bifidobacteria, and Bacteroidetes.
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You could also toss them into a black bean omelet.
Get our recipe for aVegetarian Black Bean Omelet.
This also seems to protect the microbiome against the ill effects of aging.
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Pectin is a fiber that stimulates a healthy microbiome and promotes the growth of probiotics likeBifidobacterium.
A previous version of this article was published on April 7, 2022.
It has been updated to include additional information, proofreading revisions, and updated contextual links.
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Mitch Mandel and Thomas MacDonald
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