Emily Leeming, who researches the gut microbiome, has tricks to get more fermented foods in her diet, including using kefir ...

this 2021 study concluded that fermented food might actually be better than fibre for improving gut diversity and reaping the associated health benefits. The third nutritious ingredient is oat ...

She might put it in a smoothie or in overnight oats, for example. "Kefir I find really easy to incorporate in different things," she said. Leeming keeps fermented veggies such as sauerkraut ...

Garlic: Known for its prebiotic properties, garlic helps feed the good bacteria in your gut. Onions: Like garlic, onions are rich in prebiotics and can support gut health. Bananas: They contain fiber ...

and aim to get a few servings per day of fermented foods like yogurt, kimchi, or kombucha, Tamburello said. For breakfast, enjoy fiber-rich overnight oats with chia seeds and banana Get your gut ...

She might put it in a smoothie or in overnight oats, for example. "Kefir, I find really easy to incorporate in different things," she said. Leeming keeps fermented veggies such as sauerkraut ...

Overnight oats prepared in batches are another breakfast ... She opts for kefir, a fermented milk drink, instead of yogurt because it tends to contain more probiotics, the good microbes.