Dishes with grains, brown or wild rice, and legumes are an easy way to increase fiber intake and improve gut health. Grains and legumes are an essential part of your healthy gut bacteria diet because your body can’t digest fiber, but gut microbes can!

Add whole grains or legumes to any meal and it will contain a lot more dietary fiber, which will help get your daily 30 grams. If you need some inspiration, check out Mediterranean, Middle Eastern, and Indian cookbooks for some delicious recipes that restore gut health, like hummus, dahl and bean stew.

Best whole grains and legumes for gut health

Whole grains can take a while to cook, so make them in big batches and freeze portions for future meals. As for legumes, you don’t need to soak lentils, but you should soak beans. If you’re pressed for time, use a pressure cooker to prepare these essential foods for a healthy gut.