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Commonly discussed for Gut health76
Clear filtersInterest in fiber, fermented foods, and the gut microbiome.
A soluble fiber found in oats and mushrooms, studied for effects on cholesterol and often discussed with gut health.
Chia seedsFoodTiny seeds rich in soluble fiber, plant omega-3 (ALA), and minerals.
Plant carbohydrates your body does not fully digest. One of the most established nutrients for digestion and gut health.
OatsFoodA whole grain known for beta-glucan, a soluble fiber with well-studied cholesterol effects.
A yellow compound found in plants such as barberry and goldenseal; sold as an extract.
A powdered supplement blending dried vegetables, fruits, and plant extracts.
The most abundant amino acid in the body, also found in protein-rich foods; sold as a supplement.
MushroomsFoodFungi providing beta-glucan fiber and, when UV-exposed, vitamin D.
NattoFoodFermented soybeans — a traditional Japanese food and one of the richest known sources of vitamin K2.
A large family of plant compounds found in berries, cacao, tea, and colorful vegetables. Widely studied for antioxidant properties.
SeaweedFoodSea vegetables providing fiber and minerals, common in Japanese cuisine.
Live microorganisms found in fermented foods such as yogurt, kimchi, and natto. Often discussed in relation to gut health; effects appear strain-specific.
Adzuki beansFoodSmall red beans cooked and sweetened into paste for East Asian desserts; a source of protein, fiber, folate, magnesium, potassium, and iron.
Amazake (rice koji)DrinkA traditional Japanese sweet drink made by fermenting steamed rice with rice koji (Aspergillus oryzae), whose enzymes break the rice starch down into glucose and oligosaccharides; the koji type is alcohol-free. A separate variant made from sake lees (酒粕) instead of koji contains a small amount of alcohol and added sugar.
A supplement form of aojiru, a green-vegetable juice powder (often kale or barley grass) providing fiber and plant nutrients, mixed with water or milk; a traditional Japanese product.
AppleFoodA common tree fruit eaten fresh. A dietary source of fiber (including pectin), vitamin C, and the flavonoid quercetin.
AyranDrinkA savory, frothy drink of yogurt whisked with water and a little salt, served cold with meals across Turkey, the Balkans, and Central Asia; it carries protein and calcium from the yogurt plus some sodium, along with live cultures.
A round underground-ripening African legume boiled or ground into meal; a source of protein, fiber, iron, and magnesium.
BarleyFoodA chewy whole grain. A dietary source of fiber (including beta-glucan), manganese, and selenium.
A supplement providing beta-glucan, a soluble fiber (a polysaccharide) found in the cell walls of baker's and brewer's yeast and in oats, barley, and some mushrooms; product forms are usually yeast (1,3/1,6) or oat beta-glucan. Taken as capsules or a powder.
Black beansFoodA dark legume eaten cooked. A dietary source of plant protein, fiber, and folate.
A long, slender root vegetable braised or simmered in Japanese and Korean dishes; a source of fiber, potassium, and magnesium.
ButtermilkFoodA tangy cultured milk drink left after churning butter; a source of calcium, protein, riboflavin, and probiotics.
Cannellini beansFoodLarge white Italian kidney beans used in soups and stews; a source of fiber, folate, and plant protein.
ChickpeasFoodA round legume (garbanzo) eaten cooked or as hummus. A dietary source of plant protein, fiber, and folate.
A supplement made from bovine colostrum, the first milk cows produce after calving, containing proteins, peptides, and other milk components. Taken as powder or capsules.
Pale legumes with a dark eye, a staple pulse across Africa and the American South; a source of protein, fiber, folate, iron, magnesium, and potassium.
DoenjangFoodA fermented Korean soybean paste used as a base for stews and sauces; a source of protein, isoflavones, and probiotics.
EdamameFoodImmature soybeans eaten from the pod. A dietary source of complete plant protein, folate, and fiber.
A supplement made from Euglena gracilis, a microalga known in Japan as midorimushi, providing plant protein, beta-carotene, and the storage fiber paramylon, a beta-glucan. Taken as capsules or powder.
Fava beansFoodBroad green beans eaten fresh or dried around the Mediterranean; a source of fiber, folate, and plant protein.
Cubes of tofu aged in brine and rice wine into a soft, savory condiment; a source of protein, isoflavones, and probiotics.
FlaxseedFoodSmall seeds usually ground before use. A dietary source of alpha-linolenic acid (a plant omega-3 fat), fiber, and lignans.
Yogurt fortified with added vitamin D; a fermented dairy carrying live cultures along with calcium, protein, vitamin B12, riboflavin, phosphorus, iodine, and the added vitamin D.
GochujangFoodA fermented Korean paste of red chili, glutinous rice, and soybeans; a source of probiotics and plant polyphenols.
Greek yogurtFoodA strained cultured dairy product. A dietary source of protein, calcium, and live cultures.
HummusFoodA Levantine dip of mashed chickpeas blended with tahini, lemon and garlic; a source of fiber and plant protein.
Instant oatsFoodQuick-cooking rolled oats, pre-steamed and thinly flattened so they rehydrate in minutes; like other whole oats, a source of fiber and its soluble beta-glucan, with some magnesium and iron.
A supplement form of inulin, a prebiotic dietary fiber (a fructan) found in plants such as chicory root and Jerusalem artichoke. Stirred into water or food as a powder, or taken as capsules.
KefirDrinkA cultured, drinkable fermented milk. A source of protein, calcium, and live cultures.
Kidney beansFoodA red legume eaten cooked. A dietary source of plant protein, fiber, and folate.
KombuchaDrinkA lightly effervescent fermented tea made with a culture of bacteria and yeast; a fermented drink that carries live cultures and tea polyphenols.
A firm, gelatinous cake made from konjac corm, used in simmered dishes and noodles; a source of dietary fiber.
KvassDrinkKvass, a traditional Russian, Ukrainian, and Baltic lacto-fermented beverage made from rye bread (or rye malt) and water, lightly sweet and tangy; fermentation leaves a trace of alcohol, typically about 0.5–1% ABV. An everyday fermented drink.
LabnehFoodA thick Middle Eastern cheese made by straining yogurt until spreadable; a source of protein, calcium, and probiotics.
A supplement providing lactoferrin, an iron-binding glycoprotein naturally present in cow's and human milk and in other bodily fluids; supplement forms are usually purified from cow's milk. A common ingredient in Japanese functional-food products, taken as tablets or capsules, often enteric-coated.
LassiDrinkA South-Asian blended yogurt drink, served sweet (often with mango or rosewater) or salted; made from cultured yogurt thinned with water, it carries protein and calcium from the dairy along with the live cultures of the yogurt.
LeekFoodA mild allium related to onion. A source of vitamin K, folate, and the fructan fiber inulin.
MisoFoodA fermented soybean paste used as a seasoning in Japanese cooking; a source of protein, isoflavones, and probiotics.
MuesliFoodA raw (unbaked) blend of rolled oats, dried fruit, nuts, and seeds eaten with milk or yogurt; the oats and nuts make it a source of fiber and a little iron and magnesium.
Mung beansFoodSmall green legumes (moong) eaten whole or split across South Asia; a source of protein, fiber, iron, and folate.
The de-spined pad of the prickly-pear cactus, grilled or simmered in Mexican cooking; a source of fiber, calcium, vitamin C, and magnesium.
Oat milkFoodA plant milk made from oats and water, often fortified; a source of beta-glucan, fiber, and (when fortified) calcium and vitamin D.
OatmealFoodA hot porridge of rolled or steel-cut oats cooked in water or milk; whole oats are a recognized source of fiber, including the soluble fiber beta-glucan, along with some magnesium and iron.
OkraFoodA green seed pod eaten cooked. A dietary source of fiber, vitamin C, and vitamin K.
OnionFoodA pungent allium bulb used raw or cooked. A source of the flavonoid quercetin and fructan fibers.
PicklesFoodCucumbers brined and steeped in a salt-and-vinegar solution, typically with dill; a salty, tangy condiment eaten alongside meals.
Pinto beansFoodA speckled legume eaten cooked or refried. A dietary source of plant protein, fiber, and folate.
Prebiotic sodaDrinkA category of lightly sweetened carbonated soft drinks formulated with added prebiotic fiber (commonly inulin from chicory root or agave), and in some products a splash of apple cider vinegar; a can typically supplies a few grams of fiber. A modern soda-alternative category, not a specific brand.
A supplement containing live beneficial bacteria such as lactic-acid bacteria and bifidobacteria, taken as capsules, tablets, or powder.
A category of sweetened cultured-milk beverages fermented with lactic acid bacteria and sold as small daily bottles or 'drinkable yogurt'; it carries lactic-acid cultures (probiotics), which may be live or heat-inactivated depending on the product.
QuarkFoodA soft, fresh cultured dairy cheese common in Central Europe; a source of protein, calcium, phosphorus, and probiotics.
Split red lentils (masoor dal) common in Indian cooking; a source of protein, fiber, iron, and folate.
A soluble dietary fiber made from starch, also called indigestible dextrin; used in fiber supplements and functional foods.
RyeFoodA hardy cereal grain widely grown in Northern & Eastern Europe; whole rye is a source of fiber and magnesium.
SauerkrautFoodFinely shredded cabbage fermented in its own brine, common in Central & Eastern Europe; a source of fiber and vitamin C, and when raw a source of probiotics.
An umami-rich mushroom eaten cooked. A source of B vitamins, copper, and the fiber beta-glucan.
SkyrFoodA thick, strained Icelandic cultured dairy product similar to yogurt; a source of protein, calcium, and probiotics.
Sourdough breadFoodBread leavened by a naturally fermented starter of wild yeast and lactic bacteria; a source of selenium and fiber.
SoybeansFoodA protein-rich legume. A dietary source of complete plant protein, fiber, and isoflavone plant compounds.
SunchokeFoodThe knobbly tuber of a sunflower relative (Jerusalem artichoke), storing inulin fiber; a source of iron, potassium, and thiamin.
TepacheDrinkA lightly fermented Mexican drink made from pineapple rind and pulp with unrefined cane sugar (piloncillo) and warm spices, fermented a few days into a tangy, faintly fizzy beverage; the short fermentation gives it live cultures.
Water kefirDrinkA lightly fizzy fermented drink made by culturing sugar water with water-kefir grains; a fermented drink that carries live cultures.