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Commonly discussed for Gut health51
Clear filtersInterest in fiber, fermented foods, and the gut microbiome.
Chia seedsFoodTiny seeds rich in soluble fiber, plant omega-3 (ALA), and minerals.
OatsFoodA whole grain known for beta-glucan, a soluble fiber with well-studied cholesterol effects.
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.
SeaweedFoodSea vegetables providing fiber and minerals, common in Japanese cuisine.
Adzuki beansFoodSmall red beans cooked and sweetened into paste for East Asian desserts; a source of protein, fiber, folate, magnesium, potassium, and iron.
AppleFoodA common tree fruit eaten fresh. A dietary source of fiber (including pectin), vitamin C, and the flavonoid quercetin.
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.
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.
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.
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.
Kidney beansFoodA red legume eaten cooked. A dietary source of plant protein, fiber, and folate.
A firm, gelatinous cake made from konjac corm, used in simmered dishes and noodles; a source of dietary fiber.
LabnehFoodA thick Middle Eastern cheese made by straining yogurt until spreadable; a source of protein, calcium, and probiotics.
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.
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.
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.