Similar to yogurt, kefir is a fermented dairy product that contains beneficial probiotics. It can be consumed on its own or added to smoothies or cereal.

Whole grain oats are rich in fiber, which can support healthy digestion and feed beneficial gut bacteria. Opt for steel-cut or rolled oats instead of instant varieties.

Chia seeds are a good source of fiber and can help promote regular bowel movements. Add them to your oatmeal, yogurt, or smoothies for an extra fiber boost.

Berries, such as blueberries, raspberries, and strawberries, are high in antioxidants and fiber. They can help nourish gut bacteria and support digestive health.

Flaxseeds are another excellent source of fiber and contain omega-3 fatty acids. Grind them before consuming to enhance their digestibility.

Look for bread made with whole grains, such as whole wheat or sprouted grains, as they are higher in fiber and nutrients compared to refined grains.

Blend leafy greens like spinach or kale with fruits, yogurt, and a liquid of your choice (e.g., water or almond milk) to create a nutrient-dense smoothie that supports gut health.