High-fiber foods such as legumes, beans, peas, oats, bananas, berries, asparagus, and leeks have shown a positive impact on gut health in numerous studies.
Garlic and onion may have some anti-cancer and immune system-enhancing properties based on various studies, which are closely tied to some of the primary functions of the gut. Some of these benefits are anecdotal, although some research has been done.
Fermented foods such as kimchi, sauerkraut, yogurt, tempeh, miso, and kefir are great dietary sources of probiotics. While the quality of these foods may vary, their benefits on the gut microbiome are well studied.
Collagen-rich foods such as bone broth and salmon may be beneficial to overall health and gut health specifically. Many of these benefits are anecdotal conclusions and further research could be done. You could also try to boost your body’s own collagen production through foods. Try adding a variety of foods, like mushrooms, good dairy, or certain meats. Keep in mind a collagen supplement is a great option as well. There are some you can purchase that even have an added enzyme to help you digest it more efficiently and easier!
Sourced: Healthline.com