Seasonings and simple supplements can work just as well as superfoods: fermented foods, fiber sources, and even hot spices support your microbiome, digestion, immunity, and mood. Here are six options to add to your daily menu more often.
Fermented pickled vegetables. Fermentation makes nutrients easier to absorb and adds beneficial microorganisms to your food. Nutritionists recommend keeping red onions, pickles, or other fermented vegetables on hand and tossing them into at least two meals—in tacos, wraps, sandwiches.
Sauerkraut. A classic source of probiotics and fiber. Add to sandwiches, salads, or grain bowls for a brighter flavor and a satisfied gut.
Kimchi. Double the benefits: probiotics from fermentation plus fiber from vegetables. A spoonful or two—on toast, tacos, sandwiches, ground beef, or instead of salsa—and the dish comes to life.
Chili peppers. Capsaicin helps desensitize gut nerve endings and may help relieve chronic pain. Add heat gradually and regularly—to sauces, soups, meats, or vegetables.
Hummus. Chickpea paste is a prebiotic fiber to “feed” beneficial bacteria. A simple life hack: swap mayonnaise in sandwiches for hummus — you get a creamier texture and better composition.
Greek yogurt. A source of probiotics to support your microbiome and ease issues like bloating and constipation. Use in place of sour cream or mayonnaise, or for a compromise, mix mayonnaise and yogurt 50/50.
Small daily additions work better than “one-time marathons”: keep fermented vegetables, a jar of kimchi, and Greek yogurt in the fridge, and hummus and chili in the cupboard, and your microbiome will say “thank you.”
