Hi Friends,
Dr. Tabibian here.
A while back Dr. Storage and I gave you a list of 10 foods that may be wrecking your gut.
That email hit a nerve… it’s still one of our most-read newsletter issues ever.
But I kept thinking about what comes next. Because knowing what to cut out only gets you halfway there.
Your gut doesn’t just need you to remove the bad stuff... it needs you to actively feed it the right stuff.
And here’s the honest truth from someone who spends his days looking inside people’s GI tracts: most people’s guts are starving.
Not for calories, but for the specific inputs that keep your gut lining intact, microbiome diverse, and inflammation in check.
This is that list. Practical, specific, and actually backed by evidence. Let’s get into it.
Today’s Opponent:
Not Knowing What To Eat
Most gut health conversation is about subtraction: cut gluten, cut dairy, cut sugar. And yes, some of that matters. But in my clinic, I see a different question posed just as often:
“What should I eat?”
Here are the 10 foods I’d put on the menu.
Kimchi
Why it wins: Kimchi is loaded with Lactobacillus plantarum -one of the only probiotic strains with direct evidence of binding polystyrene microplastics in the gut and increasing their excretion.
A 2025 study screening 784 probiotic strains identified L. plantarum as a top performer, increasing microplastic excretion by ~34% and cutting intestinal retention by ~67% in animal models.
Beyond this remarkable ability, kimchi’s combination of garlic, ginger, and fermented cabbage delivers polyphenols that feed your beneficial bacteria.
How to use it: Start with 2 tablespoons alongside a meal. Look for refrigerated, unpasteurized kimchi — the live cultures are what matter.
Sauerkraut
Why it wins: Same L. plantarum punch as kimchi, different flavor profile. Unpasteurized sauerkraut is one of the most concentrated natural sources of this strain.
It also produces short-chain fatty acids (SCFAs) during fermentation - specifically butyrate, which is essentially jet fuel for the cells lining your colon. A butyrate-fed colon is a tight, healthy, low-inflammation colon.
How to use it: Cold-stored only. The shelf-stable jarred stuff in the condiment aisle is pasteurized (the bacteria are dead). Find it in the refrigerated section.
Kefir
Why it wins: Kefir is fermented milk with a bacterial AND yeast symbiotic culture, making it more diverse than yogurt. It’s one of the few foods that can actually help recolonize the gut after antibiotic use.
The natural fermentation process also breaks down most of the lactose, so many people with lactose intolerance tolerate it well.
How to use it: Unsweetened, with “live and active cultures” on the label. A 4 oz. pour daily is plenty to start.
Lentils
Why it wins: Lentils are one of the most underrated foods in medicine. High in soluble fiber (the kind that feeds good bacteria), high in polyphenols (anti-inflammatory), and rich in resistant starch (which feeds the colon’s butyrate-producing bacteria directly).
They also help bind particles and speed transit time, meaning less opportunity for microplastics and toxins to linger in the colon.
How to use it: Add to soups, grain bowls, or salads. Canned is fine, just rinse them. Aim for half a cup a few times a week.
Miso
Why it wins: Fermented soybean paste that delivers both probiotics and antioxidant compounds. It’s also one of the most versatile flavors in any kitchen. It makes everything taste better, which means you’ll actually use it.
How to use it: Stir into warm (not boiling) water, soups, or sauces. Heat kills the probiotics, so add it at the end.
Blueberries
Why it wins: Blueberries are one of the most polyphenol-dense foods you can eat. Polyphenols act as prebiotics. They’re selectively fermented by beneficial gut bacteria, amplifying microbial diversity.
They also counteract the oxidative stress that microplastics and chronic inflammation generate in gut tissue. Think of them as cleanup crew for your colon.
How to use it: Fresh or frozen — both work equally well. A handful daily on yogurt or oatmeal is all you need.
Oats
Why it wins: Oats contain beta-glucan, a soluble fiber with one of the strongest evidence bases in gut medicine. It forms a gel in the intestine, slowing transit just enough to allow thorough absorption, feeding beneficial microbes, and trapping particles (including some microplastics) for excretion.
It also stabilizes blood sugar, which matters because blood sugar spikes drive gut inflammation.
How to use it: Rolled or steel-cut, not instant (the processing removes much of the beta-glucan). Pair with blueberries and kefir for a seriously gut-supportive breakfast.
Seaweed (Nori, Wakame, or Kelp)
Why it wins: Seaweed contains alginates, natural polysaccharides with a demonstrated ability to bind particles and heavy metals in the gut before they’re absorbed.
It’s also rich in prebiotic fiber and iodine, which supports thyroid function (an underappreciated driver of gut motility). Most people in the West almost never eat it, which is a real miss.
How to use it: Nori sheets as a snack, wakame in soups, or kelp flakes stirred into grain dishes. Start small, a little goes a long way.
Extra Virgin Olive Oil
Why it wins: Oleocanthal, the anti-inflammatory compound in high-quality olive oil, has been shown to reduce gut inflammation through similar pathways as ibuprofen - but without the gut damage that NSAIDs cause. It also promotes the growth of Bifidobacterium and Lactobacillus strains while suppressing pathogenic bacteria.
The Mediterranean diet’s gut-protective effects are largely attributed to olive oil.
How to use it: Two tablespoons daily - on salads, drizzled over vegetables, or eaten with sourdough. Extra virgin only. Don’t cook it at high heat.
Chia Seeds
Why it wins: Chia seeds are one of the most fiber-dense foods per gram on the planet: about 10g of fiber per two tablespoons. When they hit water, they form a gel that coats the intestinal lining, slows glucose absorption, and physically bulks up stool to improve transit.
Better transit = less time for toxins and microplastics to be reabsorbed.
They also deliver omega-3 fatty acids, which are anti-inflammatory for the gut lining.
How to use it: 1–2 tablespoons in water, smoothies, or overnight oats.
Pro tip: Drink extra water. Without hydration, the fiber can backfire and cause constipation.
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