Nuts & Grains
Walnuts
Walnuts are packed with omega-3 fatty acids, fiber, and polyphenols, which promote the growth of beneficial gut bacteria and reduce inflammation.
Studies show walnuts increase gut bacteria diversity, including bacteria that produce short-chain fatty acids (SCFAs), essential for gut lining health.
Almonds
Rich in fiber, antioxidants, and healthy fats, almonds act as prebiotics by feeding beneficial gut bacteria like Lactobacillusand Bifidobacterium.
Regular almond consumption has been shown to enhance gut microbial diversity and improve digestion.
Flexseeds
Flaxseeds are a great source of lignans, soluble fiber, and omega-3s, which support microbial balance and gut health.
They promote the production of butyrate, a short-chain fatty acid essential for reducing gut inflammation and supporting gut barrier integrity.
Chia Seeds
Chia seeds are rich in soluble fiber and omega-3 fatty acids, which support digestion and act as prebiotics.
When hydrated, chia seeds form a gel-like substance that soothes the digestive tract, reduces inflammation, and improves bowel regularity.
Oats
Oats are high in beta-glucan, a type of soluble fiber that supports gut bacteria by acting as a prebiotic.
Oats enhance gut microbial diversity, improve digestion, and reduce inflammation by increasing SCFA production.
Quinoa
Quinoa is a gluten-free grain with high fiber content and essential amino acids that support gut health.
Its prebiotic effects promote microbial diversity, while its low FODMAP content makes it easy to digest for those with sensitive guts.