Soluble fiber-rich foods absorb water when digested and feed gut microorganisms.
Oats are high in soluble fiber. Starting the day with oatmeal or homemade oat granola improves digestion. Add skinned fresh or dried fruits for fiber.
Fresh pears, oranges, and berries are high in fiber. High-fiber diets nourish gut microorganisms and prevent chronic diseases like heart disease and type 2 diabetes.
Slowly fermented bacteria and funghi make sourdough bread. Some think sourdough is easier to stomach than other breads, although the microbial advantages may not survive baking.
Probiotics are trendy, but few know about prebiotics. Probiotic meals introduce living bacteria to the gut, whereas prebiotic foods feed and nourish the good bacteria.
Also vital is eating prebiotic foods to keep gut healthy microbes alive. Good thing onions, garlic, and leeks are prebiotics.
Other prebiotics include asparagus, artichokes, chicory, and soy beans. Prebiotics contain soluble fibers such ructooligosaccharides, inulin, and galactooligosaccharides.